Unicorn Rider: A Sleep Meditation For Calm & Focus

Ride a unicorn, catch a star and learn some mindfulness, all before bed. The breathing game improves heart rate variability, for focus, flow, soothing the amygdala, and self-regulation. A bad joke… because laughter quickly changes brain states. Strategies for a chattering mind, appreciating our amazing bodies, admiring planet earth, and sensing space foster alpha and theta brainwaves to improve neural connections. All help deep sleep and work best played regularly. There's a Dragon one too!

Transcript

Hi there my friend,

I'm Belle and this is the Brain Coach Unicorn Rider story where you get to ride the most amazing unicorn in the world.

But before we start you might want to get really comfortable in your bed.

If you like you can notice how it supports you,

Completely as you settle in to get as snug as can be.

Because in a little while you may begin to feel very relaxed.

You don't have to do anything,

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

You can hear 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 this time is for you.

Are you ready to ride the most amazing unicorn?

Awesome!

Okay so rub your hands together,

As if warming them and you can place the bottoms of your palms over your eyes.

Sometimes people call this the heel of the palm if that helps and gently press that soft squishy bit lightly onto the eyelids of the eyes.

As if you're giving your eyes and brain a hug and if you like and whenever you're ready take a comfortable breath in and imagine it going all the way down to your toes and slowly breathe out.

And if you like and again whenever you're ready take a comfortable breath in and imagine it going all the way down to your toes and slowly breathing out.

And if you like take one last comfortable breath in feeling it go all the way down to your toes and slowly breathe out.

And if you like you can keep breathing in this relaxed way and allow your arms and hands to flop back to wherever is comfortable.

But you might want to keep your eyes closed because it's a lot easier to imagine the story that way.

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

Kind of like you're having a dream.

And perhaps you'd like to think of something you're really thankful for.

Maybe it's the people 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 super thankful.

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

You can choose any feeling of appreciation for anything or anyone and really let that feeling get big in your heart and you might notice this feeling spreading through your whole body all the way up through your brain and all the way down to your toes.

Awesome.

You're doing really well.

And now we can continue on our adventure while your body stays safe,

Warm and snuggled in your bed.

And with your eyes closed you can have a look around your bedroom.

You know 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 out through a magical doorway and out to a luscious green field.

Perhaps you notice happy feelings bubbling up in your chest because you get the feeling that something wonderful is about to happen and you notice the pathway is your favorite color so you know it's just for you and you walk along this pathway and 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 start to feel even more calm and peaceful and you know this is exactly where you want to be walking down the hill and you're feeling floaty and dreamy and content as you wander down the path and you're feeling calmer and more at ease and confident as you wander down the hill.

You take a deep breath now and let it out slowly feeling so happy and relaxed you're ready to make a great discovery as you reach the bottom of the hill and take a few moments to look around this beautiful place and you can hear the gentle sound of hoofs walking down the path behind you and you turn and look up the path and it's the most beautiful unicorn walking down the path towards you.

It's horn shimmering in the light and you feel calm and happy and relaxed 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 you know exactly what it's telling you to do so you follow the path a little bit further down and the unicorn comes with you and there is a treasure chest open and waiting for you and when you look a little closer you realize 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 and free as possible and have a clear mind to ride with the unicorn.

So if you like you can pop in all the things that you don't need right now things that might weigh you down any worrying distracting thoughts.

Feelings are usually helpful but some get heavy when we hold on to them for too long and they can weigh us down.

So put any thoughts or feelings that you want in this treasure chest.

It's entirely up to you perhaps some worries,

Fears,

Anxieties,

Frustrations or anger,

Anything at all that you don't need or want 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 that stuff in the treasure chest and close it tight.

Give it a bash if you need 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.

Perfect.

So all those things are now being left behind and you are only taking the good stuff,

The stuff that makes your heart feel light and happy and free.

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.

You turn to face the unicorn with a new feeling of clarity and you look straight into the eyes of the unicorn and you can sense this is exactly where you should be right now.

It's as if the unicorn 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've ever seen.

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

Did the unicorn fart?

Did it really fart?

Excuse me,

Sorry the unicorn says without opening its mouth.

I've had a spot of indigestion.

You giggle and this makes the unicorn laugh too.

Sorry,

I never thought of unicorns farting.

The unicorn laughs.

You can call me Bee.

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

Yes,

I'm talking to you,

The unicorn says.

I'm actually your amazing brain and I can show you how we can fly together if you'd 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 learn to say some mean things to yourself but they're not going to help us fly.

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

Gently place any nasty thoughts in the thought bubbles.

Watch out,

Some thoughts can bite so do it carefully.

The air is full of thought bubbles and you want some float past in front of you.

You have a look around inside your mind and gently pull out any mean thoughts and place them in the 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 bubble.

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

They look really funny shouting and carrying on locked inside the bubble though.

Anytime you feel thoughts during the ride you can put them in those thought bubbles and watch them float off.

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 just to remind yourself how amazing you are.

And the unicorn turns its head and pulls a big book out of its saddlebag with its teeth.

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

It's the most beautiful book.

It's your favorite color and gilded with gold.

The unicorn riders manual.

The pages are lovely and thick to turn.

Inside of beautiful artworks that come to life as you turn the pages.

They're all 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 you can do all that you do.

This page has a big gold stamp on it and another showing how the hundred trillion brain connections formed so that you can think and speak and move.

This also has a big gold stamp on it.

And further in there's a page showing you where you learned to talk.

And so many pages have this gold stamp like where you learn to laugh and play games and so many other wonderful things.

And so many pages have the gold stamp because you've learned so many things.

The sheer number of exquisite pages makes you realize what an amazing human you are and how you have so many gifts to give the world.

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's safe for you to be strong,

Gentle and powerful.

And another one showing 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 showing all the people who love and care for you.

And there's another page for believing in yourself having great ideas and the courage to do them.

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

And a page showing you falling asleep quickly,

Easily and effortlessly and sleeping deeply the whole night through.

And there are so many more.

You know the ones that are important to you.

Now you close the manual because you can feel the confidence rising in you and you feel ready to fly with the unicorn.

You tuck the manual securely in the saddle bag and hop up onto the unicorn saddle.

It's unbelievably comfortable and you're surprised by how safe and comfortable and confident you feel.

And in a clear thought you say to be.

I'm ready to fly.

Great.

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

Says be.

And use those thought bubbles anytime you need to.

Now focus forward and you focus out in front of the unicorn's nose letting your body and brain settle.

And when you feel completely calm,

Be snorts,

Awesome.

And the unicorn walks along the pathway slowly at first and gently gathers speed.

And before you know it,

You're galloping along at a cracking pace.

You can't believe how happy you feel.

And the powerful wings open up around you.

And they 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 peaceful.

As you float,

Float,

Float up.

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

And you can feel the beautiful warm air rushing through you as you focus,

Focus forward.

Now focus down,

Be says.

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

And with every flap of the unicorn'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,

Drifting clouds and great green lands.

What a special,

Special place this planet.

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

The water that fills the oceans and the drifting clouds also fills your cells and the green trees expel the oxygen that fills your lungs.

They're a part of you.

All of it is a part of you and you feel so safe and comfortable floating around.

Now you become aware of the space around you 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,

Above you and both sides of you completely supporting you.

You become aware this magical air extends all the way out into space.

As far as you can see and beyond,

You and the unicorn dive out into this magical space to see how far it goes,

To see how deep it is.

Knowing that you're completely safe,

Surrounded by this beautiful magical space.

And as you float and enjoy this space,

You spot a glowing star 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.

Finally you draw up close to the star 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.

Letting your body still and settle.

The unicorn moves forward and you hold the center of the chain in your mind's eye.

And the chain guides itself over your head and the star settles next to your heart.

You can feel the calmness emanating from it and spreading out from it and through your body.

And you feel so happy holding this calm star to your heart.

After a while you start to yawn.

You realize it's time to go home.

To bed.

Because you're feeling really content and tired and ready for sleep.

The unicorn drifts back to earth.

Drifting.

Drifting.

Drifting.

Down.

Down.

Down.

Back to earth.

And perhaps you can see your neighborhood and your street and your home.

And the unicorn's hill and grassy field.

Even the treasure chest.

And the unicorn drifts.

Drifts.

Drifts down.

Down.

Down.

To the ground.

And when you land you give Bee a big hug and rub its mane.

And hop off and look into Bee's eyes.

I love you more than you can imagine,

Bee says.

I'm always here for you anytime.

And you feel so content knowing that you can come back and ride with your amazing unicorn anytime you want.

And you walk back along the path hugging your calm star to your heart.

And when you wander past the treasure chest perhaps you realize you can leave all the stuff that you put in there right where it is.

You can stay there locked up safely in the treasure chest.

You smile and look up at the twinkling stars while you hug your calm star to your heart.

Everything is so quiet and calm.

And you continue walking safe and happy and feeling so good.

And you're because perhaps you're feeling even more tired now.

The magical glowing pathway leads you back into your bedroom.

And as you sink into bed you look down at the magical pathway as it disappears.

Knowing the only person who can make it come back is you.

But right now you just want to snuggle down in your bed and go to sleep.

Put your hand on your calm star and feel it sink into your heart.

Which makes you happy because you know it'll always be there in your heart.

And you're really tired.

After all you have been on a huge adventure and now you're sleeping.

If there are any lingering thoughts you can put them in some thought bubbles and let them float off for the night.

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

And in a little while when you drift into sleep you might like to feel thankful for your comfortable bed,

All the people who love you and your big discovery.

And drifting,

Drifting,

Drifting into that sleepy,

Sleepy feeling.

Knowing you can sleep peacefully with happy dreams the whole night.

And awake refreshed,

Feeling great in the morning,

Calm,

Confident,

Focused.

And perhaps you can even hear yourself saying,

Oh I had a wonderful sleep.

Perhaps you're already drifting,

Drifting,

Drifting,

Drifting into a quiet,

Gentle sleep.

Feeling safe,

Calm and very loved.

Good night my friend.

Sleep well.

Reviews

It was cute and I went to sleep before it ended, so that's amazing! Thanks a bunch.

Loved it! Really loved the past about the unicorn farting- I literally laughed out loud and so did my boyfriend. We were totally not expecting this and we cracked right up. What a great meditation. I liked it the first night. And I loved it even more the second night when I stayed awake through the entire thing.

Daughter fell asleep 20 minutes in!

Our new favorite!