Are you ready to meditate with Kari?
Lie down,
Get comfortable.
It's time to completely relax,
To let go of your long day.
Make sure that everything is just right in your room so you can get snuggly and cuckly.
Close your eyes.
Take your attention all the way down to your toes.
Whittle your toes one by one.
Move them around as if they're like sausages rolling around in a pan.
Keep whittling your toes.
Then all of a sudden just stop.
Stop moving.
Stay still.
Relax your toes.
Move your feet backwards and forwards and side to side as if you're flipping them in a swimming pool like a mermaid.
Then swish them from side to side like windscreen wipers on the window of a car.
Swish,
Swish,
Swish,
Swish.
See if you can do those two movements really,
Really fast.
And then stop.
Keep your feet very,
Very still.
And relax your feet.
Roll your legs from side to side in the bed.
Roll them around as if your legs are just like a rolling pin rolling out pastry or rolling out dough.
Roll,
Roll,
Roll.
Roll them to the left.
Roll them to the right.
Now roll them as fast as you can.
Fast,
Fast,
Fast.
And stop.
Keep your legs very,
Very still.
And relax your legs.
Curl up your fingers and squeeze your hands into a fist.
Squeeze them as tight as you can.
Squeeze,
Squeeze,
Squeeze,
Squeeze really,
Really tight.
As tight as you possibly can.
You keep going.
Squeeze and then relax and open your hands.
Keep your fingers still.
Don't move your hands.
And now relax.
See if you can squeeze your tummy very,
Very tight.
Tighten all the muscles in your tummy.
Pull your tummy in as if you're pulling it down into the bed towards your back.
Pull,
Pull,
Pull.
Squeeze,
Squeeze,
Squeeze.
Keep going.
Keep going.
Make everything tense.
And then relax your tummy.
Keep it very,
Very still.
Start to move your arms out and in,
Out and in.
Like you're flapping your wings like a bird on the bed.
Or making a snow angel in the snow.
Flap,
Flap,
Flap in and out,
In and out.
Do it as fast as you can.
Even faster.
Go,
Go,
Go,
Go,
Go.
And then stop.
Bring your arms down by your side.
Let them fully relax.
Pull your shoulders up towards your ears as high as you can and then pull them all the way back down.
Pull them up to your ears tight,
Tight,
Tight.
Squeeze,
Squeeze,
Squeeze.
And then pull them down as far as you can,
Up and down,
Up and down,
Up,
Down,
Up,
Down,
Up,
Down,
Up,
Down.
As fast as you can,
As fast as you can.
Keep going.
Keep going.
And then stop.
Let your shoulders relax down.
Keep them still.
Relax.
Move your head from side to side and up and down off the pillow.
Up and down and side to side,
Up and down and side to side,
Up and down,
Side to side.
Go as fast as you can.
See if you can go even faster.
And then stop.
Keep your head still on the pillow.
Relax your head.
Let your whole body get comfortable and quiet.
Don't move a muscle.
Don't twitch your nose.
Don't move your toes.
Stay still.
So still.
All that's moving is your breath going in and out of your body.
Your breath is like the ocean.
Every time you breathe in and out,
Imagine a wave coming up the beach,
Up onto the sand and then back out into the ocean.
Up onto the sand and then back out into the sea.
In and out.
In and out.
Like a flag on a flag pole.
Blowing back and forth.
Back and forth.
Your breath is going in and out.
In and out.
Like a rocking chair rocking back and forward.
Back and forward.
Back and forward.
Back and forward.
Back and forward.
The rhythm of your breath is so relaxing.
Just going on and on.
The breath that you take,
Your body relaxes deeper and deeper.
Sinking lower and lower.
Into your bed.
Your muscles get softer and softer and softer.
Even more soft.
Your body gets heavier and heavier.
You start to get sleepier and sleepier.
Sleepier and sleepier.
So,
So,
So sleepy.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
Sleepier and sleepier.
