So this is a recording to help with any big feelings that you might have or a busy mind or difficult thoughts and it's a really easy way to say goodbye to the day you just had if you didn't like that day and it helps us go to sleep and feel a bit different the next day.
So the way to practice this is to lie down on your bed when you're getting ready to go to sleep and maybe someone is with you just now like your parent or maybe you're there on your own that's okay but as you are lying there I want you to think of something or someone that you really love.
I want you to just think of them and that feeling you get inside when you think of them I want you to take three big breaths and every time you breathe out the feeling,
That nice feeling you get when you think of them just gets a bit bigger and wider inside.
So just breathing in,
Breathing out.
As you breathe out you just really feel that lovely feeling inside when you think of your favorite person or thing to do just gets bigger and bigger inside until it fills up every space in your body and it gets so big it pushes out through your body and around your body so you're filled up with it surrounded in this nice feeling.
Let's make it a little bit stronger breathing in and breathing out and we know that every time we want to remember that feeling we just think about that breathe in and out.
Now if you're okay to close your eyes and listen to this that's fine but if you don't want to do that yet then let your eyes be open but try not to look around and just see if you can rest your eyes on one thing that you can see and when you look at that just see if your eyes can get a little bit softer like they're relaxing and getting softer all the skin and the muscles around your eyes get a bit softer and then what I'd like you to do is to use your imagination and I want you to imagine that your body is filled with lots of little clouds just like the clouds you see in the sky but these clouds are inside your body.
There's big ones,
There's small ones,
There's medium-sized ones,
There's ones in your big toes,
Some in your feet,
Some in your tummy,
They're all over the place,
They're everywhere and in these clouds you might then start to notice that there is a feeling,
A word or an image and that is linked to the feeling or the thoughts you've had that day.
So if you've not had a good day those are really perhaps heavy clouds,
Very thick clouds and if you've had an okay day then they're not so heavy,
They're not so thick but you've got lots of different clouds all around your body and you just start to notice them one by one.
We're going to do something with these clouds in a moment but we're just going to pay attention to them for a moment because we're really curious about all the different sizes of clouds in our body,
The different words connected to them,
The different images that might link to them,
Little moments in your day coming up that connect to that cloud and that little cloud or big cloud is sitting somewhere in your body.
So now we're going to use our superpower and you might not know you have a superpower but you do and it's called your breath and what we're going to do is with our imagination we're going to imagine we can breathe into that cloud,
Just choose one of the clouds,
Whichever one you want,
We're going to breathe into that cloud and as we breathe out that cloud is going to magically start to disappear.
So every time you breathe in we're paying attention to that cloud and every time you breathe out it's like we're blowing into that cloud and it starts to dissolve and disappear,
To melt and what we start to notice is that behind the cloud there is a pocket of sunshine,
A little bit of light,
It's like the Sun coming from behind the clouds just like we see in the sky some days.
So we're breathing into that cloud and as we breathe out it starts to blow away the cloud and we feel and notice and imagine the warm sunshine that takes its place.
Now we can do that with another cloud,
We notice the cloud,
We notice the image or word in the cloud,
The feeling it goes with it,
Maybe it's a bit of a day that we didn't like and we're going to breathe in and as we breathe out we start to help that cloud disappear and we allow that warm sunshine to come in its place.
So now we have this amazing superpower of our breath,
We can do this with all the clouds.
So let's do this with a few more clouds,
Breathe into them and as we breathe out we just imagine them becoming lighter,
Softer,
Dissolving,
Disappearing into the atmosphere and then all this warm lovely sunshine comes in,
Pulling up that part of our body that the cloud once rested in and we're just going to keep doing that again and again.
We're even going to tackle some of the bigger clouds that we might hold in our tummy,
That's maybe a really big cloud there.
So that's going to take a few breaths,
Breathing into it,
Breathing out and allowing that cloud to just start to dissolve and disappear and that warm sunshine behind the cloud starts to fill that space in your body instead.
Just do this again and again and then if there's any small bits of cloud still hanging about somewhere in our body,
This time what we'll do is we'll take an even deeper longer breath the best we can,
Hold it for a moment and then blow that into the remaining bits of cloud and as we do that the August melt disappear and the sunshine comes through filling us with warmth and light and it feels so much better.
We realise we've filled ourselves up with this warm golden sunshine and it feels good.
So now you can carry on and just go to sleep or if it's in the middle of the day you can do something nice.
Namaste
