Welcome to this bedtime meditation with Amelia.
I'm so glad you are here with me tonight.
Get really comfortable.
Maybe it's time to snuggle up in bed with your favorite teddies or blankets.
Have a nice big stretch.
And make sure you do anything now that you need to do before you're ready to go to sleep.
So maybe you need to have a yawn,
Roll your shoulders,
Even have a little wriggle or a big wriggle.
And just make sure your body is going to be ready to start resting.
Once you're really snuggly and comfortable,
Close your eyes.
Starting to breathe in and out through your nose.
And follow your breath as it travels in through your nose.
Feeling your breath filling up your body.
Every time you breathe in,
Feeling your tummy getting bigger.
Maybe you can feel your chest lifting with your breath.
And maybe when you breathe out,
You can notice your tummy getting smaller.
Maybe every time you breathe out,
You can feel your chest dropping down.
As you breathe in and out,
Notice the movement in your ribcage.
Notice whether you can feel your breath in your back.
Maybe you can feel your back pressing on your bed every time you breathe in.
And every time you breathe out,
I want you to imagine that your body is just starting to feel nice and relaxed.
Maybe your body feeling a little bit heavy.
Every time you breathe out,
Your body begins to feel restful and relaxed.
Start to take some longer,
Deeper breaths now.
If you like,
Breathing in with me.
And breathing out.
Breathing in.
Breathing out.
Good.
In.
And out.
In.
And out.
Good.
Keep going.
Nice deep breath.
And bring your awareness to your body now.
Notice how your legs and arms feel.
Maybe you can notice the position your arms are in or the shape your body is making.
And notice if you can,
Does your body feel wriggly or does it feel relaxed?
Can you find your stillness?
If your body's still really wriggly,
You can have a really,
Really big wriggle.
A nice big wriggle.
And then see if you can let your body soften.
Let your arms and your legs relax.
Let your head and your eyes relax.
Bringing your awareness back to your breathing.
I want you to imagine now that you're lying on a fluffy cloud.
And this fluffy cloud is really comfortable.
And it feels good.
And this fluffy cloud floats you all the way up into the sky.
And as you float higher up into the sky,
You notice a beautiful rainbow above your head.
You see all the colors of the rainbow in front of you.
You notice the reds and the oranges,
Yellows and greens,
Blues and purples and pinks.
Your cloud now begins to float you over towards the color red.
So your whole body is covered in the color red.
Imagine the color red in your mind.
Feel the color red covering your whole body up.
And as you breathe in and out,
Imagine that your whole body is filling up with the color red.
Feel it traveling into your chest and your tummy.
Feel it filling up your arms and your legs.
Feel it filling up your head.
Feel it filling up your whole body.
Breathing in the color red.
Your cloud now moves you over to the color orange.
Imagine the color orange in your mind.
Feel the color orange shining on your whole body.
As you breathe in and out,
Imagine that the color orange is filling up your whole body.
Feel the color orange filling up your chest and your tummy.
Feel it traveling down your arms,
Down your legs,
Filling up your head.
Feel it filling up your whole body.
Breathing in the color orange.
And notice how it feels to be breathing in the color orange.
Resting in the color orange.
Your cloud now moves you over to the color yellow.
Imagine the color yellow in your mind.
Feel the color yellow shining on your body.
And notice how it feels to have the color yellow shining on your body.
As you breathe in and out,
Feel the color yellow filling up your whole body,
Traveling down your arms and your legs,
Into your head.
Breathing in the color yellow.
And resting here as you breathe deeply.
Breathing in the color yellow.
Your cloud now moves you over to the color green.
Imagine the color green in your mind.
Imagine your whole body is covered in the color green.
And as you breathe in and out,
The color green fills up your body.
Feel the color green traveling down your arms and down your legs.
Feel it filling up your head,
The whole of your body.
Breathing in the color green.
And notice how it feels to be resting in the color green.
Breathing in green.
Your cloud now moves you over to the color blue.
The color blue is shining on your body.
See if you can imagine the color blue in your mind.
Notice how it feels to breathe in the color blue.
Feel it filling up your tummy and your chest.
Feel it traveling down your arms and all the way down your legs to your feet.
Feel it filling up your head.
Feel it filling up your whole body.
Breathing in the color blue.
And notice how it feels to be breathing in the color blue.
And your cloud now floats you over to the color purple.
Imagining the color purple in your mind.
Imagine the whole of your body is covered in the color purple.
And as you breathe in and out,
Imagine the color purple is filling up your whole body.
Feel it filling up your chest and your tummy.
Feel it traveling down your arms into your hands.
Feel it traveling down to your feet through your legs.
Feel it filling up your head.
Resting and breathing in the color purple.
And your cloud now floats you over to the color pink.
Imagining the color pink in your mind.
Feel the color pink covering your whole body,
Shining on your body.
And as you breathe in and out,
Imagine the color pink is filling your body up.
Feel it filling up your chest.
Feel it filling up your tummy.
Feel it traveling down your arms into your hands.
Feel it traveling down your legs into your feet.
Feel it filling up your head.
Resting in the color pink.
And your cloud now floats you over to the color purple.
Resting in the color pink.
Breathing in the color pink.
And as you rest here now on your cloud,
Your cloud now floats you over to your favorite color.
So choosing one color that you loved the most.
The one that felt the best in your body and in your breath.
And allow your cloud to float you over to that color.
And resting in that color.
Breathing that color in.
And allowing your whole body to fill up with your favorite color.
Every tiny breathe out now,
Your body becomes soft,
Soft like your cloud.
And finally,
Allow your cloud to float you over to your favorite color.
To float you under the rainbow so the whole rainbow is shining on your body.
Your body now feels so relaxed.
You've found your stillness.
Your breath is helping you to feel soft,
To feel gentle,
To let go.
And as you drift off now in your cloud,
Imagine that your rainbow stays above you.
Stays above you.
Keeping you warm.
Keeping you safe.
And helping you to sleep.
