Are you ready to meditate with Cori?
Climb up into your bed and get really,
Really comfortable.
Make sure that everything is just right in your room.
The lights are just right.
You're wearing your cosy,
Comfy pyjamas.
And all is well in the world.
So you can relax your body and let go of your busy,
Busy day.
If you haven't done so already,
Close your eyes.
I'm going to do a relaxation exercise to get you all ready for bed.
This one helps to remove all the angst,
All the energy inside of your body that gets irritating.
You know when you feel like you've got ants in your pants?
That kind of feeling.
We're going to get rid of ants in our pants.
So,
Starting with your hands.
When I say squeeze,
You have to squeeze so hard as if you're squeezing tomatoes.
Can you imagine holding big,
Ripe tomatoes and you squeeze them and they splat and pop everywhere?
That's what I want you to do,
But you have to squeeze them that hard.
But of course,
We're using our imagination because we don't have tomatoes and we don't have ants in our pants,
Do we?
But we're pretending.
Make fists with your hands.
This is with your eyes closed,
Remember.
Make fists with your hands and squeeze them really,
Really hard.
Squeeze,
Squeeze,
Squeeze,
Squeeze.
You have to squeeze as hard as I say for as long as I say.
Squeeze.
Then let your fingers fall open and relax your hands completely.
At the same time,
You'll notice that you probably take a big exhale.
Ah,
Like that sound.
Now,
What I want you to do is put your arms up in the air,
Over the covers,
As if you're reaching up to the sky in your bedroom.
And then tense the muscles in your arms and squeeze your hands tight again.
Tense,
Tense,
Tense.
Squeeze those biceps and triceps.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze.
Tense all your legs up so they're really tight.
Squeeze them,
Squeeze them,
Squeeze them.
And then big deep breath,
Big out breath.
Relax your legs.
Let's do that with your tummy.
See if you can tense your tummy.
Tense,
Tense,
Tense,
Tense.
Squeeze all your tummy muscles in really,
Really tight.
Tense it,
Tense it,
Tense it.
Hold it.
You're doing so good.
And then relax and let go.
Now,
Finally,
Your face.
I want you to screw up your face like you just sucked a lemon and it was so gross and your eyes get super tight,
Your mouth gets tight,
Your cheeks,
Your jaw.
Tighten everything in your face.
Tight,
Tight,
Tight,
Make it super,
Super tight.
And then relax your face completely.
And now your body should feel a little bit tired,
But also no ants in the pants.
Just like you've been through the washing machine and now you're all clean on the other side,
Ready to go to sleep.
You can grab a hold of your special blanket,
Pillow,
Teddy.
Roll over on your side.
Relax completely and go to sleep.
Love you.
Nighty night.
