Let's begin by lying down quietly,
Being mindful,
While we get ready for a peaceful sleep.
Once you're comfortable and settled in,
Take a deep breath all the way in and all the way out.
One more,
Deep breath all the way in and all the way out.
Feel the day melt away,
As tomorrow will be here very soon.
And your mind and body did a lot today,
So it's important to rest and reset so you have lots of energy for tomorrow.
You are safe and warm in your bed,
And it's perfectly fine if you drift off to sleep at any point.
When you're ready,
Gently close your eyes if they aren't already closed.
Take a gentle breath in,
And a gentle breath out.
Place your arms wherever they feel most comfortable,
And allow your legs and feet to stretch out and relax in whatever position feels best.
Take a deep breath in through your nose,
And gently out through your mouth,
Feeling your body get more and more still with each breath you take.
Every breath allows your body to relax,
And as you breathe out,
Imagine any worries or tensions or frustrations leaving your body and mind.
One by one,
These worries float up,
Up and away,
And flutter completely out of sight.
Breathe in,
Breathe out.
Feel free to let go of any more thoughts from the day.
With your imagination,
Watch them get further and further away until they have vanished.
Feel the fresh air enter your body,
And feel as it slowly exits,
Bringing more relaxation and peace.
Each breath invites a peaceful thanks for all the things that make you feel good and joyful.
Notice your head being cradled gently by the pillow beneath it.
Feel your mind sink just a bit deeper into the softness.
Relax your forehead,
Releasing any tension in your eyebrows.
Feel your cheeks soften.
Think about loosening your jaw and your chin.
Slowly breathe in and out.
Feel any worries leaving your neck.
Imagine the shoulders and back sinking ever so slightly into the mattress beneath you.
Allow your arms to easily relax in the stillness.
Sense your hands and your fingers softening.
Relax your chest,
And feel as the air effortlessly comes in and out,
Allowing for the ribs to open and close with ease.
With these breaths,
The belly untwists from any thoughts from the day and are released.
Feel your hips unwind as your legs and feet grow heavy,
Settling deeper into the softness below you.
Finally,
Imagine your whole body relaxing more and more with each gentle breath you breathe in and out.
Without too much effort,
Imagine your favorite place.
Somewhere you feel safe and relaxed.
The place where you feel happiest.
The place where you feel calm.
And the place where you can be comfortable being yourself.
This can be a place that you've been before,
Or somewhere from your imagination.
Imagine yourself in this place.
Visualize every detail in your mind.
Perhaps there are other people or things here,
Or maybe you're enjoying it all by yourself.
Gently breathe in,
Gently breathe out.
It can help to imagine what you might be doing in this special place.
You might want to walk around and explore,
Or just sit or lie down and relax.
Now that you're here,
Notice how your heart feels in this amazing space.
Start to pay attention to every detail,
Every color,
Every texture,
Every shape.
See the ground beneath you,
Observing how it feels underneath your feet.
Notice the clean,
Fresh air around you.
It might be cool and refreshing,
Or warm and comforting.
Breathing in,
Breathing out.
As you spend time in this wondrous place,
Notice how safe and peaceful you are,
And how much you're enjoying being calm and relaxed in this magical environment.
Take a deep breath in,
Smelling the air in this wonderful place,
And a deep breath out,
Letting any worries,
Thoughts,
Or concerns float up and away into the air,
Watching as they get further and further away,
Until they completely disappear.
Breathe in,
Breathe out.
If you're ready to return to your cozy bed,
You may do so.
Or if you wish,
Feel free to stay in your safe and happy place as long as you wish,
While you continue to gently breathe in and out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Allowing yourself to drift off for a peaceful rest.
Wishing you a good night's sleep,
And don't forget,
You're a good kid.
