Okay,
So let's get comfy.
Get yourself into bed,
Lay yourself down,
Pull up those big fluffy covers and start to get settled and get ready for a really,
Really nice sleep.
First of all,
We're going to have some fun and go on a little journey,
A fun adventure.
Just me and you and all the friends that we'll meet along the way.
So make sure you're comfy,
Wiggle your toes,
Wiggle your body,
Move your head around,
Make sure the pillow feels good under your head and get ready to go on a really cool adventure.
So first of all,
I want you to close your eyes and all you have to do is just listen to me and my voice,
Listen to the music.
You're just gonna let your body relax.
So you start by thinking about your feet,
You let your feet relax.
You can wiggle your toes around if you want to and just feel your feet,
But then let your feet just relax and imagine your feet are starting to become heavier and heavier and it feels nice.
So you let yourself just relax.
Then you're going to think about your legs,
Relaxing your legs.
Think about your left leg and your right leg and imagine your legs are becoming so relaxed that they start to feel like they're sinking into your nice soft bed.
So your whole body is starting to get really really tired and really really heavy and relaxed.
Now your feet are relaxed and your legs are relaxed.
You're gonna focus on relaxing your body.
So that means you're gonna think about relaxing your ribs,
Your lungs,
Relaxing your heart,
All of your intestines,
Everything inside of your body is gonna start to get really really comfortable and start to get very very relaxed.
Now I want you to think about your shoulders and your neck.
What you're gonna do is just take a nice deep breath in.
So breathe in in through your nose.
You're gonna breathe in a nice deep breath and then you're gonna breathe out releasing it out through your mouth and I want you to notice that every time you breathe in and every time you breathe out your shoulders and your neck and the back all become very very relaxed.
So every time you take a nice deep breath in from me and then when you breathe it out,
Nice deep breath out,
It feels like all of your body is becoming like jello.
It's all getting really wobbly and soft and relaxed and that's okay that's exactly what we want to happen.
So by now you should be feeling really really comfortable and nice and warm in your bed.
I want you to focus on your arms and relax your arms and let your arms get really really heavy.
Just let them get heavy and let them relax.
And now all you have to do is relax the final part of your body and that's your head.
So all you have to do for this is just allow your head to sink deeper and deeper into the pillow and allow it to just fall back and completely relax.
There you go that's it.
You're doing so good.
By now your whole body should feel really really tired and really relaxed.
To go on the next part of our journey your body has to be relaxed.
So make sure everything's comfortable and everything's very very heavy and very relaxed.
Now what I want you to do is start to use your imagination.
So I like you to start to picture things in your mind while your eyes are closed.
And what you're gonna do is imagine yourself lying outside on the grass.
Imagine you're laying on the grass and you can feel the grass underneath your body.
It's warm because the sun's shining on it but it's also prickly.
You can feel it a little bit prickly underneath your body and if you move your fingers around you can actually feel the grass underneath your hands.
I want you to take a nice big deep breath in through your nose and see if you can smell the grass.
And a nice deep breath out.
So you're laying here on the grass outside and it's a lovely day.
The sun's shining down on you.
There's big fluffy clouds in the sky.
You can look up and see the clouds but remember this is all your inner sight.
This is all you seeing this in your mind and your imagination.
So keep your eyes closed and just pretend you're out there laying on the grass.
There we go that's perfect.
I want you to look up.
You can hear the birds singing in the sky.
You might be able to hear other children playing out there but all you're gonna do right now is just lay here and completely relax because it's time for relaxation.
When you wake up in the morning you'll be all bright and bushy-tailed and ready to play all day but right now we're just gonna get tired and relax.
Looking at those birds up in the sky I'd like you to notice that you're laying under a really big cool oak tree.
It's really really tall and as you look up in the sky you can see that the wind is blowing the leaves in the tree and blowing the branches back and forward.
Back and forward.
It's very peaceful and very quiet and all you can hear are the birds singing in the trees and the wind blowing through the leaves of the trees.
If you listen really really closely you may hear the wind saying your name as it whooshes past blowing back and forward.
Back and forward.
Listen really really close.
The wind is your friend just like the sun and the moon and the stars in the sky.
All of those things are your friends so if you can hear the wind saying your name that's okay.
The wind is your friend he's probably missed you.
So just listen to the wind.
You can even say hi back if you want to.
Say hello back to the wind.
Now this is where the journey gets really really cool because one of those birds up in the trees is gonna come down and sit beside you and say hello.
Watch it as it flies down from the tree and comes and says hi.
If you look down look down at your left hand you can see the bird has perched itself on one of your fingers come to say hello.
The whole time don't forget to just breathe and relax.
Breathe and let your body sink deeper and deeper into the earth.
Deeper and deeper into the grass.
So heavy.
So tired.
Just relax and enjoy your little bird as it sits and talks to you and sings its songs on your finger.
If you look over to your right there's a bunch of squirrels playing by another tree.
It's like a little family.
There's a mom and a dad and these other squirrels all running around and they're collecting the food and they're nuts and as you watch them you notice that one of the squirrels is kind of jumping and running and it looks like it's heading your way.
Another squirrel has come to say hi and say hello.
You can say hi squirrel what's your name?
Listen really close and you'll hear him say his name.
The whole time.
This is so much fun but you're just getting tired and tired.
It's been a long day.
Had lots of fun today.
Now you've noticed you're really really tired.
Really sleepy and comfy and cozy and you might just have to go to sleep.
That's okay I'll still be here and I'll still be able to talk to you but you can just let yourself fall right to sleep if you want to.
The little bird that was sat on your left hand has flew up and flown away.
The squirrel that came and said hi and told you his name has come back to his family.
It's time for him to kind of settle down and also go to sleep.
It's been such a long day for those squirrels.
Just breathe and relax nice and safe here in your bed.
No worries no stress.
Oh wait a minute I think I see one final friend coming to see you.
I see a tiny tiny tiny little ladybird flying towards you.
Can you see her?
She's gonna land right there right there on your nose.
She's coming to say hi.
She's so tiny and sweet she won't hurt you.
She's very very cute.
Now I know this ladybird and I know her name is Dottie.
Want to say hi Dottie?
All you have to do is look down your nose,
Cross your eyes and look down your nose and you'll be able to see her right there at the very tip of your nose and you can say hi Dottie.
Did you have a long day today?
Are you tired Dottie?
Allow Dottie to just fly away and go do not what she needs to do.
Because it's really really time for you to sleep.
Time to let go of your day and completely relax.
Just breathe and relax.
Time for sweet sweet dreams.
Let yourself fall deep deep asleep.
Completely asleep.
