Welcome to Meditation with Kari.
Lay down,
Close your eyes and start to let your little body relax.
With your eyes closed,
Imagine that you're going into your own little world,
A world of peace and quiet and safety.
Imagine you're going to that place inside of your mind that's always sweet and fun.
That's your favorite place to go.
With your eyes closed,
Take a nice deep breath in through your nose,
Breathe in nice and deep.
Then you can make a sigh or a noise when you breathe out.
Breathe in nice and deep through your nose and then breathe out.
One more time,
Breathe in nice and deep and then breathe out.
With your eyes closed,
Now just follow your breath and notice as you breathe in,
Your breath and your body goes up and as you breathe out,
Your breath and your body sinks down.
As you breathe in,
Your chest rises up and as you breathe out,
Your chest falls down.
With your eyes closed,
I'd like you to imagine that you're laying on the grass.
The grass is green and soft and spongy and it feels really nice underneath your body.
There's no one else around and you're in your favorite place in the world,
Alone,
Laying on the grass,
All nice and quiet.
In your mind,
In your imagination,
It's a nice sunny day.
The sun is up in the sky and if you concentrate,
You can feel the sun shining down on your body.
It feels warm,
It feels nice and relaxing.
There's big,
White,
Fluffy clouds,
There's birds flying in the sky and you can hear them tweeting and talking to each other.
If you look to your left and your right,
There's flowers,
All different types of flowers,
All different colors,
Different shapes and sizes,
It's a really pretty place to be laid down.
You probably had a busy day so it's nice to just lay still and quiet on the grass.
You look to your left and over on your left,
You see something moving quite slowly.
You look closer and watch it and it seems to be the biggest,
Fluffiest,
Cutest caterpillar that you've ever,
Ever seen.
It's slowly walking and making its way towards you and it looks very,
Very cute.
You look into its face and it seems to smile as if to say,
Hello there friend.
Do you like laying in the grass too,
Just like me?
It's a very friendly,
Cute caterpillar and you're glad for the company.
It's nice for it to come and join you as you lay and relax on the grass.
The caterpillar seems to be making its way all the way down to your feet.
You wiggle your toes and feel your feet and it feels nice to just have your feet being warmed by the sunshine.
When the caterpillar gets down there,
Very slowly,
It slowly climbs onto your foot and it feels very soft and ticklish and funny but at the same time,
It's kind of relaxing.
The caterpillar very slowly goes from your little toe to the next toe,
To the next toe,
All the way to your big toe where it sits just for a moment and you lift your head up and look down and it smiles at you.
Even though the caterpillar feels tickly,
Because it's so fluffy,
It feels very relaxing.
Then the tiny caterpillar makes its way up your foot very slowly and you notice that your feet feel very relaxed and sleepy.
The caterpillar slowly walks and tickles over your ankles and your ankles get relaxed.
The caterpillar moves slowly across your legs and relaxes your legs all the time,
Tickling but the fluffy,
Fluffy caterpillar feels really,
Really nice and because it feels so nice,
It's making you sleepy,
Calm and peaceful.
The caterpillar makes its way over to your hands and you can feel its fluffy body moving from your thumb to your index finger,
Slowly shuffling down your middle finger,
Down to your ring finger and then very slowly tickling your pinky finger.
All the time,
Caterpillar seems to have a big smiley face.
It moves up your arm and relaxes your arm,
Your elbows,
Your shoulders until it stops right there at the top of your chest and says hello,
Are you getting sleepy?
It tickles your neck and the back of your head.
The top of your head relaxes and it slowly shuffles across your forehead and it feels very,
Very nice.
Soft,
Tiny little tickles across your eyebrows,
Down over your temples.
The caterpillar walks over your cheeks,
Your chin,
It tickles your nose,
It's moving around your lips but your face is very,
Very relaxed.
It makes its way over to your right shoulder,
It lays down,
Sits still,
Looks up at you and says,
I'm kind of sleepy too,
I think I need a rest.
You both close your eyes,
Feel the sun shining down on your skin and start to let your body fall to sleep.
Your mind starts to relax,
Your bones get heavy and relax,
Your muscles get heavy and relax.
It's the perfect place to lay in the grass,
Underneath the sun with your new little fluffy caterpillar friend.
Time to fall to sleep,
My little friend.
Time for sweet,
Sweet dreams.
