Hello and welcome.
I'm Alice.
Thank you so much for joining me.
If it's okay with you,
We're going to go on a little journey together.
Get everything you need to be really comfy.
Your blanket,
Your favourite pillow and maybe a teddy.
Settle down into your bed and get ready.
Stretch your fingers and hands and breathe in for one,
Two,
Three and then breathe out and relax your fingers and hands.
Stretch your toes and feet as wide as you can.
Breathe in for one,
Two,
Three and then breathe out and relax your toes and feet.
Stretch your face and breathe in for one,
Two,
Three and then breathe out and relax.
And this all helps your whole body and mind to begin to settle.
Breathe in again for one,
Two,
Three and release.
Press the tip of your tongue into the top of your mouth.
Breathe in through your nose and then let your breath out.
Squeeze your eyes shut.
Breathe in and relax your eyes and eyelids.
Feel how heavy your body is on your mattress.
Can you feel your legs,
Your arms,
Your back and your head all relaxing down into your bed?
And as you settle down into your bed,
I'd like you to think of one positive thing about yourself that you know is true.
So it could be something like I'm kind,
I am a good friend or I am creative.
Choose what is right for you and repeat it silently to yourself.
Now let's begin our journey together.
You're stepping into an ancient forest full of huge and beautiful redwood trees.
Can you look up and notice the giant trees reaching so high up into the sky?
If you've never been to a forest like this before,
Then simply imagine what it might look like and what it might feel like.
Feel the soft and springy forest floor beneath your feet covered in fallen pine needles.
Hear the gentle sound of the wind moving through the tree canopy high above you.
Smell the sweet pine scent of the glistening bark resin.
Look all around and see the light filtering down and shimmering over the huge green ferns that spring out of the forest floor.
As you continue to slowly make your way a little further into the forest,
You come to a beautiful clearing where the ground is soft and dry.
You have a small backpack on your back and from this you take out a cozy rug.
This will be the perfect place to lay down and enjoy looking up,
Up,
Up to the tree trunks and the blue sky above.
You place your rug down in a sheltered spot and lay on your back right in the middle of it.
The day is warm and the rug beneath you feels soft and welcoming.
You feel your whole body relaxing down onto the rug.
Can you feel your hands resting on the soft rug?
Notice the backs of your hands,
The palms of your hands,
Your fingers,
Your thumbs and all fingers on both your hands.
Notice your wrists,
Your lower arms and upper arms.
Notice your shoulders,
Chest,
Belly and hips.
Move your attention to your upper legs,
Knees,
Lower legs.
Notice your feet and the tops of your feet,
Soles of your feet and all ten toes.
Now bring your attention to the back of your body.
Notice your heels,
Your calves,
The whole back of your legs,
Your entire spine heavy and relaxed,
Your lower back,
Middle back and upper back and the back of your shoulders resting down.
Now feel how relaxed and heavy the back of your head feels.
Bring your attention to your face now.
Feel both eyes softly closed under your eyelids,
Your eyebrows,
Forehead,
Cheeks,
Ears,
Nose,
Tip of your nose,
Upper lip and lower lip,
Chin,
Jaw,
Throat.
Now move back down and take your attention to your chest and your heart.
Rest your attention here for a little while.
Noticing how your heart beats for you without you even thinking about it.
Notice how the forest floor supports you safely and softly.
Can you hear the birds tweeting overhead high up amongst the branches?
Can you smell the earthy scent of the forest floor?
Can you feel a soft breeze moving over your body?
As you breathe in,
You might imagine the giant trees also breathing in.
As you breathe out,
Imagine these ancient giant trees breathing out too and releasing fresh oxygen.
You and the trees breathing slowly together.
Feel the warmth of the rug beneath you again.
The soft surface of the forest floor supporting your back.
How lovely to feel safe and protected by the trees with all their wisdom and strength.
As you continue to breathe in,
Each time you feel lightness like the air.
And as you breathe out,
Each time you feel heavy like the earth.
Breathe in,
Feel light.
Breathe out,
Feel heavy.
Everything just as it is.
You are resting here,
Relaxed and calm and happy just as you are.
Everything is just right.
Remember that you can come back to this place and this feeling whenever you need to.
It's your special place to feel calm,
Happy and relaxed.
And for now,
Simply enjoy lying down on your soft blanket and resting in this peaceful place.
And you might even feel like staying here,
Drifting into an even deeper rest.
With the vast sky above you,
The scent of pine sap in the air,
Under the canopy of the ancient redwood trees.
Good night and sweet dreams.
