My name's Alice and together we're going to do some bedtime relaxation.
So make sure you're nice and warm and snuggly and comfortable,
Tucked up in your bed.
And we're going to take three big breaths together,
Filling your belly with air.
So let's try one now.
Fill your body up and then let the air go.
And let's do two more breaths like that.
Fill your body up and then let the air go.
One more big breath together.
Fill your body up and then let the air go slowly.
Okay,
So I'm going to invite you to imagine that you're sitting or lying in front of a beautiful,
Cosy,
Dancing fire.
And this fire is so beautiful and so alive.
And you can feel the warmth of the fire on your face,
On your arms,
On your legs,
Even on your body.
And you watch the fire and you watch the flames as they dance.
And you notice all the different forms and shapes that they make.
What can you see?
And you notice the different colours as well.
And you also take some time to listen to the fire and hear the crackles and the hisses.
It feels really lovely and relaxing to be in front of this fire.
And it makes you feel really nice and sleepy and warm.
Perhaps you've got a blanket around you and comfy cushions.
And you know that it's time to go to bed and to go to sleep.
And to help you feel as relaxed as you possibly can,
You're going to ask the fire for help.
Because this is a special fire.
And it's a fire that can take away and burn our fears and worries.
So perhaps before you go to sleep at night,
Sometimes you worry about the dark.
Or about being alone.
Or about strange,
Scary sounds outside.
Like there's someone there.
Or monsters under your bed.
And whatever it is,
We can ask the fire to help us get rid of these fears.
So what we can do is,
In your imagination,
You can imagine yourself writing down or drawing a picture of this fear.
So if it's a fear of the dark,
Imagine perhaps drawing a picture of a dark space.
Or you could imagine or draw a picture or write a word.
Or if you're scared of being alone,
Then you could imagine yourself writing,
I'm scared of being alone.
And then when we have these pieces of paper with our pictures or our writing,
We can scrunch them up into a little ball or perhaps fold them.
Whatever feels better for you.
And then we can carefully throw each fear and each worry into the fire.
And watch it burn.
So you can do each fear at a time.
One by one.
And as you throw the fear into the fire and you watch the paper burn,
You imagine this fear leaving and disappearing.
And you notice that your body feels lighter and more relaxed.
And you keep doing this,
Throwing your fears into the fire and watching the magic happen as they burn away.
And with each fear burning or each worry,
You feel safer and more relaxed.
And once you've got rid of all your fears,
You snuggle down in front of the fire.
You lie down and you get as comfy as you possibly can.
You make sure the blanket is nice and wrapped around you.
And you feel the heat and the warmth of the fire again.
And you imagine your body getting more and more relaxed and soft.
It's like each part of your body is turning into squidgy,
Soft marshmallow.
So you can imagine your face and your head and your neck turning into soft,
Squidgy marshmallow.
And all the muscles and all the parts relax.
And then you can imagine your shoulders and all the way down your arms are turning into soft,
Squidgy,
Warm marshmallow.
And then your chest,
Your tummy,
All the way down your back,
All the way from the top,
All the way to the bottom is turning into soft,
Squidgy,
Warm marshmallow.
Everything is relaxed.
Everything is soft.
And then all the way through your bum and your hips and your legs,
From your thighs to your knees,
All the way down to your ankles and your feet.
These legs that take us everywhere.
Now it's their time to relax and get soft and squidgy like marshmallow.
And then you can imagine all your body at once being one big,
Soft,
Squidgy marshmallow warmed by this lovely fire.
And your body feels heavy.
You feel so comfortable and so relaxed and so safe and protected.
And you stay there for a while noticing,
Again,
The sound of the fire,
The warmth on your skin.
And you start getting ready to go to sleep and to have a lovely,
Restful night.
