Are you ready to meditate with Kori?
Lay down and be as still as you can in your bed so your body can relax and you can let go of your busy day.
If you can,
Lay on your back,
Have your arms down by your sides,
Palms facing up,
Up to the sky so that you're ready to receive loving,
Happy energy.
Relax your feet out by those sides and let your body start to get really comfortable.
To change the energy in your body,
We're going to take some big deep breaths.
This will slow down your mind and help you to relax.
Taking a big deep breath from me,
Breathe all the way down,
A big deep breath in so your belly can get big and expand.
When you breathe out,
Blow everything out of your belly,
Everything out of your lungs.
Again,
A nice big deep breath in all the way down to your tummy and then blow it all out like you're blowing one of those wish blowers and you're going to make a wish.
Blow it out.
Last one,
The biggest one yet,
Deepest one yet,
All the way in and then really blow it out and let your shoulders get super heavy when you blow out.
And then relax your body.
Take all of your focus and attention down to your feet and notice what they feel like inside of your bed.
See if you can feel the texture of your covers on your feet.
Notice if they're warm or cold.
And then I'm going to have you squeeze your toes as if you're balling up your feet.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Really squeeze and crunch up your toes.
And then relax your toes and let your feet be still.
Feel the sensations of what the relaxation feels like.
Now move up to your legs and tense all the muscles in your legs,
Your calf muscles,
Your thigh muscles.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Really tense your legs and then relax.
Notice what your legs feel like when you relax the muscles.
Let them get heavy into your bed.
Now we're going to squeeze your bum,
Squeeze your tush,
Really squeeze the muscles in your bum.
Squeeze,
Squeeze,
Squeeze,
Tense up your bum cheeks,
Tense,
Tense,
Tense,
Tense,
Tense,
Really tight.
And then relax and let your hips and your tush completely relax.
Now it's time to tense up your tummy and your abdomen.
Really squeeze your stomach muscles,
Tighten them up as if you're doing sit-ups,
Pull them in tight,
Tight,
Tight,
Tight,
Tight.
Hold it and then relax and release.
And let your tummy get really soft.
Allow it to relax into the bed.
Now you're going to tighten up your chest muscles.
Squeeze your pecs,
Really,
Really,
Really,
Really tighten your chest muscles as if you're lifting something really heavy.
Your shoulders will get tight,
Your neck will get tight.
Squeeze and then release.
Feel how nice it is to just relax into your bed.
Now I want you to squeeze your hands into fists and really,
Really clench your arms together as if you're doing something and you're picking a heavy rock up.
All your biceps and triceps are really tight and you've got clenched fists.
Clench them up in front of you.
Clench,
Clench,
Clench,
Clench,
Clench,
Clench,
Really tighten up all the muscles in your arms,
Tight.
And then let go.
And let your arms just flop by your sides.
Now I want you to screw up all the muscles in your face.
Pucker up your mouth,
Squeeze your eyes really tight.
Squeeze all your face up as if you're trying to squeeze your face into a tiny little ball.
Squeeze,
Pull it all together as if you've just eaten lemons.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze.
And then relax and let go.
Now pull your attention all the way back down to your feet.
With your eyes closed,
I want you to imagine that you're looking down the bed and you're looking down at your feet and your feet are blue,
Sky blue.
And there's clouds wrapped around your feet and they look funny.
Just imagine in your mind that you can see a really,
Really blue sky and your feet are exactly the same color.
Move up in your mind and imagine that your legs are green like trees.
Not the bark of the tree,
But the leaves on the tree.
Imagine your legs are green and you're looking down and you've got all different shaped leaves and all different tones of greens,
Different colors and different shapes and sizes.
As if somehow your legs had magically turned into the tops of trees.
And when you look at your feet again,
Your feet are blue with clouds all around them.
Now pull your attention to your arms and your torso,
Your body and imagine that's brown and it's all crispy and flaky like the bark of a tree.
And you can see cracks in it and maybe this little tiny insects on there,
But they're nice insects so don't worry.
Little ants or maybe a bird pecking away like a woodpecker.
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap.
And every time it taps on your torso,
It tickles.
Imagine that in your mind.
And if you look down at your arms and your hands,
They're like long,
Long branches,
Very strong.
And then when you look further down,
You can see all the leaves,
Which are your legs.
And then if you look even further down,
You can see the sky and the clouds,
Which are your feet.
So funny.
And then this is the funniest best part.
Imagine that you're looking at yourself in the mirror because you can't really look at your own head.
You can look down at your body with your eyes closed,
But it's kind of hard to turn yourself around and look at yourself.
So you can imagine that you're looking in the mirror.
And when you look in the mirror,
Your head is this big ball of roots and the roots are all crazy.
And they're coming out of the top of your head.
And it looks like crazy Medusa head,
Like the lady with the snakes on her head,
The mythical creature.
You look like her.
All your snakes are roots.
And they're going all over the place in all different directions,
All crazy,
Searching for the dirt.
And this bit's a dirt on them.
Maybe there's a worm in there,
But it's okay.
It's a nice worm,
Right?
And your entire head,
Your eyes,
Your mouth,
Your nose,
You look like a big ball of roots.
And then when you look down again with your eyes closed in your mind,
And you look at your body,
There's your trunk.
And you look at your legs.
There's the leaves and the branches and the trees.
And when you look at your feet one more time,
There's the blue sky and the clouds.
And as you lay in bed,
So still and quiet,
You realize you've turned into a tree,
A big,
Steady oak tree.
And you're so still.
And as you lay still,
There's just a very gentle breeze blowing in the air,
Blowing through your leaves.
Imagine in your mind you can feel a breeze blowing around what used to be your legs and your feet.
And the gentle breeze is making nice noises.
It feels like you're listening to the other trees as the breeze blows through them.
And as you look around,
You see yourself in the forest with so many other trees standing tall just like you.
Then you notice that it feels like your legs are reaching higher and your feet and your toes are pointing higher.
And that's when you see the sun bright up there in the sky.
And you can feel the warmth on your toes and your feet.
You feel inside of your feet,
Inside of the sky with the clouds.
And notice how warm the sun feels on your feet.
It's so relaxing and soothing.
Then you hear the birds singing.
There's birds singing all around you on different trees.
They're on your trees and they're all happy and jolly,
Tweet tweet tweet in a way.
There's some baby birds in a nest.
They're opening their mouths for their mummies to feed them.
And luckily their mummy found a very very big worm that was in your roots just a little bit ago.
But now the mummy bird is feeding the babies and everyone is happy in your tree.
It's such a nice welcoming tree.
With a warm loving energy.
You make a very good tree.
It feels nice to just be there for everything.
All the little critters,
The insects,
The animals.
And then you feel something tickle on your tummy and you notice it's a squirrel running up the bark of your tree,
Running across your tummy.
All happy.
Collecting nuts and seeds.
And its cheeks are so fat and full of everything it's been collecting.
It looks very cute.
And you stay still and so so quiet.
And you feel the breeze again.
A nice gentle breeze.
Making songs around the forest.
The birds are singing to the same song.
The squirrels are running and playing.
And down on your roots,
The roots that are your hair and your head,
There's a very very cute,
Cute,
Cute hedgehog nibbling away.
Some grass that's growing around your head.
You can hear it munching because it's so close to your ears.
Little tiny cute munchers.
This grass is so nice.
Says the hedgehog.
And again you smile because you're so happy that you're this wonderful,
Awesome,
Big,
Giant oak tree.
And you're supplying oxygen to the planet through your leaves.
The sun is shining down on you.
It's the perfect day.
The perfect day to be a tree.
And because you're so heavy and so so sturdy,
You can take a nap,
Take a sleep,
A break,
Whenever you want.
And everyone else just carries on living around you.
You can imagine your clothes in your tree eyes.
Taking longer,
Slower breaths.
Think how heavy and solid your body is right now.
How nice it feels to just relax.
And it doesn't take you very long to just fall fast asleep.
Because you're drifting deep or into sleep,
You can hear the birds singing in the background.
You can hear the hedgehog munching away.
You're very happy and content in this moment.
And this helps you to fall fast asleep.
So so so comfortable.
So happy being a tree.
Time to sleep for a long long time.
The end.
