Dragon Rider, A Sleep Meditation Story For Focus & Calm

Ride a dragon, find an orb, and learn some mindfulness, all before bed. Slow breathing and gratitude improve heart rate variability and flow, soothing the amygdala, and self-regulation. A bad joke… because laughter quickly changes brain states. Strategies for chattering minds, appreciating our amazing bodies, admiring planet earth, and sensing space foster alpha and theta brainwaves to improve neuron connection. All help deep sleep and work best played regularly. There's a Unicorn Rider too!

Transcript

Hi there my friend,

I'm Belle and this is the Brain Coach Dragon Rider story where you get to ride the most amazing dragon.

But before we start,

You might want to get really comfortable in your bed.

So make sure you're as snug as can be because in a little while you may begin to feel heavy or light,

But in a nice way.

It's just the way that your body likes to relax.

You don't have to do anything,

You can follow along with the breathing games or just take the time to let your body relax deeper.

You can listen to my voice or just let the words float over and through you.

And if you notice any distracting thoughts,

You can put them in a thought bubble and let them float off into the sky if you like.

Because now it's time for you.

Are you ready to ride the most awesome dragon?

Okay,

If you like,

Take a deep comfortable breath in and feel it go all the way in.

Imagine it going all the way down to your feet and slowly breathe it out.

Maybe your eyes are starting to feel heavy and you might want to close them anyway because it's a lot easier to imagine the story that way.

Just come with me and your imagination as if you're right there inside the story,

Kind of like you're having a dream.

Now,

To ride this amazing dragon,

It's a good idea to do the dragon heart breathing game for courage and care.

If you want to,

You can rest your hands gently over your heart and this will help you to keep thinking about your heart.

I'm doing the same thing right here with you.

We can do this together.

Now we can start to slow our breathing down and imagine we're breathing in and out of our hearts.

Feel free to go at whatever pace works for you or if you like,

You can begin with me.

Breathing in slowly,

Hold it and out slowly.

Now see if you can squeeze every muscle in your body so tight,

As tight as you possibly can.

Tighten the muscles in your head,

Face,

Shoulders,

Arms,

Fists,

Chest,

Tummy,

Bum,

Legs and feet all so tight.

Breathe in slowly while holding all the muscles tight and as you breathe out slowly,

Let your body relax.

And you might notice it going all floppy.

And one more time,

Squeeze tight every muscle in your body.

Tighten the muscles in your head,

Face,

Shoulders,

Arms,

Fists,

Chest,

Tummy,

Bum,

Legs and feet all squeezed so tight,

Tight as you possibly can,

So hard and tight.

Breathe in slowly and hold it and breathe out slowly,

Letting the body go soft.

And take a moment to notice how your body feels,

Perhaps it's even floppier.

And if you like,

You can think of something you're really thankful for.

Maybe it's the people you love and who love you or your comfy bed or a full tummy or even a favorite toy and you might like to really feel this gratitude,

Feel ultra super thankful,

Let it grow big in your heart.

Maybe there are other things that you're thankful for that pop into your head too and that's great.

You can choose any feeling of appreciation for anything or anyone and let that feeling get even bigger in your heart.

And you might notice this awesome feeling spreading through your whole body,

All the way up through your brain and all the way down to your feet.

Awesome.

You're doing really well.

And now that you know the Dragon Heart Breathing Game,

We can continue along on our adventure in your imagination while your body stays safe,

Warm and snuggled in your bed.

And with your eyes closed,

You can look around your bedroom.

You know exactly what your bedroom looks like without even having to open your eyes,

Don't you?

Now,

You might like to imagine a glowing pathway leading from your bed.

And perhaps this glowing pathway is your favorite color.

And this gives you the clue that this pathway is just for you.

And you notice the pathway goes out through a magical doorway and out to a great green field.

And perhaps as you walk down this magical pathway,

You notice happy feelings bubbling up in your chest because you get the feeling that something wonderful is about to happen.

And as you walk down this pathway,

You feel so safe and happy and you get the feeling there's no judgment here,

Only absolute and complete acceptance and care for everything about you,

Exactly as you are right now.

That you are absolutely perfect being you right now.

And the path gently slopes down a rolling hill.

And you feel even more calm and peaceful.

And you know this is exactly where you want to be,

Walking down this hill.

And you're feeling floaty and dreamy and content as you wander down the path.

And feeling calmer,

More at ease and confident as you wander down the hill.

You take a deep breath and let it out slowly.

And you know that you're ready to make a great discovery as you reach the bottom of the hill.

And take a moment to look around this amazing place.

And you hear the gentle patting of feet walking down the path behind you.

And you turn and the most incredible dragon is walking down the path towards you.

It smiles at you and you can't just,

Can't help but just smile back.

You feel so happy and calm and relaxed.

You're mesmerised by how the scales shimmer in the light and it's your favourite colour too.

And it stops right in front of you and bows its head.

And somehow you know just what it wants and you feel completely safe.

So you scratch the top of its head and it responds with happy sounds.

It gives you a playful nudge and you giggle because somehow you know what it's telling you to do.

So you go further down the path and there's a treasure chest open and waiting for you.

And when you look a little closer you realise it has your name on it and you know what it's for.

It's for all the things you want to leave behind so you can be as light as possible and have a clear mind to ride with the dragon.

If you like you can put in all the things that you don't need right now that might weigh you down.

Any worrying distracting thoughts.

Feelings are usually helpful but some get heavy and distract us and can weigh us down when we fly.

So you can put any unhelpful thoughts or feelings in the treasure chest.

Perhaps worries,

Fears,

Anxieties,

Frustrations,

Anger,

Anything at all that you don't need right now.

Because now it's time to really relax and discover who you really are when you don't have to carry all that stuff.

So go ahead and put all the stuff in the treasure chest that you don't want right now and close it tight.

Give it a bang if you need to just to make sure it's really closed.

Great.

You can even set the lock with your thumbprint if you like and all those thoughts and feelings are safe in the chest and if you need to you can grab them later.

You're doing really well.

So all those things are now being left behind and you are only taking the stuff that makes your heart feel light and happy.

The good thoughts,

Confidence,

Happiness,

All the stuff that makes you feel great because it's your right to feel great in your brain and body.

And you turn and face the dragon and somehow with this new found clarity you look straight into the eyes of the dragon and you can sense that this is where you should be right now.

It's as if the dragon is smiling at you and there is no place in the world you would rather be.

You feel totally safe and happy.

It truly is the most magnificent creature you have ever seen.

And then you notice a puff of smoke coming out of its bum.

Did the dragon fart?

For real?

Excuse me.

Sorry.

The dragon says without opening its mouth,

Had a spot of indigestion.

You giggle and this makes the dragon laugh too.

Sorry,

I never thought of dragons farting.

Dragon laughs,

You can call me Bee.

You look around trying to figure how you can hear the dragon even though it's not opening its mouth.

Yes,

I'm talking to you.

The dragon says,

I'm actually your amazing brain and I can show you how we can fly together if you like.

You nod.

I respond best to kind thoughts and clear instructions.

Nasty words are confusing and can cause accidents.

Flying is a delicate art.

I know you learned to say some mean things to yourself because someone said it,

But that was that person's problem.

Maybe they're a bully or maybe they're having a bad day.

But either way,

It's not going to help us fly right now.

So you can let go of those nasty thoughts that didn't belong to you in the first place if you like.

Gently place the nasty thoughts in the bubbles.

Watch out though.

Some thoughts can bite,

So do it carefully.

And the air around you is surrounded with thought bubbles and you watch some float past in front of you.

So have a look around inside your mind and gently pull any mean thoughts out and place them in thought bubbles.

It's true,

Some of the thoughts are vicious and keep trying to bite because they really don't want to go in the thought bubble.

So you have to whisk your fingers out of the way quickly before the bubble closes.

But they do look pretty funny,

Shouting and carrying on inside the bubble trying to get out.

Anytime you feel thoughts during the ride,

You can put them in the thought bubbles and watch them float off.

And then you can continue to focus because that's what we need right now.

Excellent.

Now we can concentrate better and I can hear clearly what you want me to do.

Confidence is also helpful,

So you might want to have a flick through your manual to remind yourself just how amazing you are.

And the dragon turns its head and pulls a big book out of its saddle bag with its teeth.

And you hold the book and stare at it for a few moments.

It's the most incredible book.

It's your favourite colour and gilded with gold.

The Dragon Rider's Manual.

And the pages are lovely and thick to turn.

Inside are amazing artworks that come to life as you turn the pages,

Edged with the finest written explanations.

You keep flipping through the amazing pages.

One page showing when your heart started beating and how it has continued beating over a hundred thousand times throughout the day and night so that you can do all that you do.

This page is a big gold stamp.

And there's another page showing the hundred trillion brain connection forming so you can think,

Speak and move.

This also has a gold stamp on it.

And further in,

There's a page showing where you learn to talk and so many pages have this gold stamp.

Like the pages where you learn to play games and so many other things.

The sheer number of the exquisite pages make you realise what an amazing human you are and how you have so many wonderful things to give the world.

And there's another page showing that you're learning to have an inner knowing that you're enough no matter what happens.

And another page that it is safe for you to be strong,

Gentle and powerful.

Another one shows you surrounding yourself with people who have good hearts and help you make good decisions.

And you spend a little longer staring at the page of all the people who love and care for you.

And another page is for believing in yourself,

Having great ideas and the courage to do them.

And a page that food that is good for you tastes good to you.

And a page that shows you falling asleep quickly,

Easily and effortlessly and sleeping deeply the whole night through.

And there are so many more pages.

You know the ones that are important to you.

And you take these moments to just admire.

And you can feel the confidence rising in you,

Knowing that you're this incredible human.

And you come to the last printed page and it says,

Capturing the dragon rider's orb.

But there's no picture.

And you know what you need to do.

And you look at Bee and the dragon smiles and nods.

So you tuck the manual securely in the saddle bag and climb up on the dragon's saddle.

It's unbelievably comfortable.

And you get this great view from up here.

And you're surprised by how safe and confident you feel.

And in a clear thought,

You say to Bee,

Your dragon,

I'm ready to fly.

Great.

Now keep your focus where I ask you and allow your mind and body to still completely,

Says Bee.

Use those thought bubbles anytime you need to.

Now focus forward.

And you focus out in front of the dragon's nose,

Letting your body and brain settle.

When you feel completely calm,

Bee snorts out a puff of fire.

Awesome.

You can't believe how happy you feel and the powerful wings open up around you and pull up above you and plunge down in one almighty swoop.

And you rise into the air.

Floating,

Floating,

Floating.

Everything is so quiet.

Even the gentle rhythmic rise and fall.

Rise and fall.

Rise and fall.

Of the wings feel so peaceful.

As you float,

Float,

Float up.

And this peacefulness completely relaxes all your body while you keep your focus out in front.

Now it's time to focus down.

And you look down.

Perhaps you're flying up over your home and can see your street and neighborhood.

And with every flap of the dragon's giant wings,

Everything below gets smaller and smaller as you fly up into space.

And you float above the world.

And the air around you is warm and seems to hold you.

So you feel completely safe as you look back at the world.

The amazing planet Earth,

With its beautiful blue oceans and great green lands.

What a special,

Special place.

This planet.

And somehow you feel more connected to this beautiful planet than ever before.

Feeling that the water that fills the oceans and the clouds that drift around also fills yourself.

While the green trees expel the oxygen that fill your lungs.

They are a part of you.

And this makes you feel so safe and comfortable and connected to everything around you.

To find the orb,

You need to become aware of the space around you.

Focus on the space.

And you notice the warm breeze all around your body and this breeze has a magical quality.

It feels nurturing and caring as you feel it all around you.

Underneath you,

Behind you and on both sides of you.

Completely supporting you.

When you become aware,

This magical space and air extends all the way out into the universe around you.

As far as you can see and beyond.

You and the dragon dive out into this magical space to see how deep it is.

Knowing that you're completely safe.

You're surrounded by this beautiful space.

As you float and enjoy this space.

Up ahead,

You spot a glowing orb.

Floating a little way off in the distance.

And as you head towards it,

You see it glowing and shimmering.

And the more you look at it,

The calmer you feel.

Your inner knowing has guided you here.

Waves of contentment wash through you.

And finally you draw up close to the orb and it's the size of an orange.

And has a long gold chain suspended above it.

So you bow your head while keeping your internal focus on the center of the chain.

Getting your body still and settled.

And you tell the dragon to move forward as you hold the center of the chain in your mind's eye.

And the dragon moves forward and the chain guides itself over your head.

And the orb settles next to your heart.

And you can feel the calmness emanating from it.

And spreading out through your body.

And B shoots out a burst of fire in the shape of a big smile.

And you feel even happier.

And after a while,

You start to yawn.

And realise it's time to go home.

To bed.

Because you're really content.

But also really tired.

The dragon drifts back to earth.

You see your neighborhood.

Your street.

And your home.

And you spot the dragon's hill.

And grassy field.

Even the treasure chest.

And the dragon drifts down to the ground.

And you give B a big hug and rub the scales on its neck.

And you hop off and look into B's eyes.

I love you more than you can imagine,

B says.

I'm always here for you.

Anytime.

Makes you feel so content.

To know that you can come back and ride with your dragon.

Anytime you want.

And you walk back along the path.

Hugging your calm orb to your heart.

And when you wander past the treasure chest.

Perhaps you realise you can leave all that stuff that you put in there.

Right where it is.

It can all stay locked up in the treasure chest.

And you smile.

And look up at the twinkling stars.

All is calm and quiet.

And you continue walking.

Safe and happy.

And feeling so good.

Perhaps you're young because you're even more tired now.

The magical glowing pathway.

Leads back into your bedroom.

And as you sink into bed.

You look down the magical pathway.

And watch it disappear.

Knowing that the only person who can make it come back again.

Is you.

But right now.

You just want to snuggle down in your bed.

And go to sleep.

You put your hand on the calm orb.

And it disappears into your heart.

And somehow that's OK.

Because you know it'll always be there.

In your heart.

And you're really tired.

After all.

You've been on a huge adventure.

And now you're sleepy.

If there are any lingering thoughts.

You can put them in thought bubbles.

And let them float off for the night.

They can come back in the morning if you still need them.

And in a little while.

When you drift into sleep.

You might feel thankful for your comfortable bed.

The people who love you.

And your magical discovery.

And drifting.

Drifting.

Drifting into that sleepy feeling.

Knowing you can sleep peacefully.

With happy dreams the whole night.

And awake refreshed.

Feeling great in the morning.

Calm.

Confident.

And focused.

And perhaps you can even hear yourself saying.

I had a wonderful sleep.

Perhaps.

You're already drifting.

Drifting.

Drifting into a quiet.

Gentle sleep.

Feeling safe.

Calm.

And very loved.

Good night my friend.

Sleep well.

Reviews

Always puts me to sleep every night, I only just found out what happens at the end. I like this better than the unicorn one because it is more fun 🤩. I also liked the dragon heart breathing games, especially the squeeze tight one❤️😜.
Millie ❤️❤️❤️❤️

P.S. Are you from Australia, I am from Kimba in the Eyre Peninsula SA if you are.

Zzzzzz sorry was I sleeping yes you are so good ❤️❤️

I am wanting to listen to it again which I am doing!😆🤣😄

So nice! I really liked it!
-Sunday❤️