Are you ready to meditate with Kori?
Make sure that you're laying down in a comfortable position.
A position that you can fall to sleep in really easily.
So that might be on your back or your side,
Curled up in a ball.
Might be a tummy sleeper and sleep on your belly.
You make sure that you get super comfortable and everything is just right in your room.
The lights are perfect.
When you're ready to let your body relax.
You can leave your eyes open for a little bit.
Because what I want you to do is find an object in your room.
Maybe it's the light.
Maybe it's a picture on the wall or your ceiling fan.
Maybe it's the door into your bedroom.
Find something that you can stare at and just keep staring at it.
That's all you're going to stare at.
As if everything else in your room has disappeared.
And all that you can see is that one object that you chose.
Just stare at it.
As if you've never seen it before.
Like it's super interesting.
Notice all the details about it.
Notice the color of it and the size of it.
The shape of it.
Be like a detective.
You're taking in all of the tiny little details of your object in your mind.
It's so interesting and so fascinating.
And you can't stop looking at it.
And while you're staring at your object.
I want you to start to take deep breaths with me.
Nice,
Long,
Slow,
Deep breath in.
And then breathe it all out.
A big,
Big,
Big,
Deep breath in all the way down to your tummy.
And then breathe it all out so you're completely empty.
Again,
Last big,
Deep,
Deep,
Deep,
Deep,
Deep breath all the way in.
The biggest one yet.
Still staring at your object.
And then breathe all of that air out into your room.
Now just breathe normal.
But try and breathe a little bit slower than you normally do.
Nice,
Calm,
Slow,
Deep breaths.
And you'll notice already that you're starting to feel relaxed.
Just by taking those big,
Deep breaths in.
Just by slowing your breath down.
You're doing a very good job,
By the way.
You can tell that you feel more relaxed already.
Keeping your eyes fixed only on your object.
Even if your eyes are starting to get tired.
Even if your eyelids are starting to feel a little bit heavy.
Like you'd like to close them so that you can fully relax and listen.
Not yet.
Try really hard to just keep staring at your object.
Even though your eyelids do feel heavy.
Just keep staring at your object.
Looking at the colors,
Looking at the shape.
You're doing so good with this.
Now what I want you to do.
Even though you're putting all of your focus and attention on the object.
I'd like you to try and notice your feet.
So you can wiggle your toes.
Literally wiggle your toes while you're in bed.
Staring at your object.
Just wiggle your toes.
Feel your feet.
Wiggle,
Wiggle,
Wiggle.
Keep wiggling your toes.
Keep wiggling and wiggling and wiggling.
Even if your toes feel tired and they want to stop wiggling.
Keep wiggling your toes.
More and more and more.
Like you're an expert toe wiggler.
Keep going,
Keep going,
Keep going.
Your toes are feeling tired but keep going.
Keep wiggling,
Keep wiggling.
You're doing so good at wiggling.
And then stop.
Oh that feels so nice to just stop.
And let your feet relax and get heavy.
Still staring at your object.
It's been a long time that you've been staring at this object.
And your eyes are very,
Very heavy now.
You're tired and you'd like to close your eyes.
But you can still keep them open if you really,
Really try.
Still focused,
So focused.
Your eyelids want to just close and stay shut every time you blink.
Feels so nice to close your eyes when you blink.
But you're not going to.
You're going to keep your eyes wide open,
As open as you can.
Because you're the bestest focuser.
You can still keep staring at your object.
You're doing so,
So good.
And while you keep staring at your object,
Now I want you to feel your hands.
Squeeze your hands and then squeeze your hands as if you're making a fist.
And squeeze them really,
Really tight.
So tight.
Squeeze them so,
So tight.
Keep squeezing.
Keep squeezing.
Your muscles and your arms are very,
Very,
Very,
Very tired.
But you can do it.
You can keep squeezing.
Squeeze.
Squeeze those fists.
Squeeze those fists so,
So,
So,
So tight.
Keep doing it.
Keep doing it.
You want to stop,
But you know that you can do it a little bit more.
Keep doing it.
Keep doing it.
And then relax your hands.
You notice that that feels so nice to just relax your hands.
Your hands feel so tired now and heavy and sleepy.
And then put all of your focus and attention back on your object.
Your eyes are very,
Very,
Very,
Very tired.
And every time you blink,
You notice that you're blinking for longer,
Keeping them closed for a few seconds.
Keeping them closed for a few more seconds just to allow your eyelids to rest for a second.
Try and open your eyes up.
Try,
Try really hard and stare back at your object.
You can do it.
Stare at your object.
But then close your eyes again for me.
Oh,
That feels so nice.
You notice how nice it feels to let your eyes close for a while.
It's so relaxing with your eyes closed.
You didn't realize how tired you were until you had to try and keep your eyes open that long.
And now it's okay to just leave your eyes closed.
Just let them rest for a while.
Now you're going to focus on your legs.
See if you can squeeze the muscles in your legs and the muscles in your bum.
See if you can squeeze them really,
Really tight for me.
So tight.
Squeeze them really hard,
Like you're in a competition and you have to have the strongest muscles in the world.
Squeeze them so hard that they're like rocks on a mountainside.
They're so hard.
Keep squeezing,
Even though you want to relax your legs.
The muscles in your legs and your bum are so,
So tight.
Keep squeezing,
Keep squeezing,
Keep squeezing.
Even though you feel super tired and your muscles are tired and you want to just relax your legs.
Keep squeezing,
Keep squeezing.
You can do it.
You're the best at this.
Keep going.
Keep going,
Keep going.
And then let your legs and your bum relax.
Oh,
That feels so good.
It feels like your whole body is very,
Very heavy and very,
Very tired now.
You notice that you're getting sleepier and sleepier every moment.
Your eyelids feel so good closed.
Your feet feel so nice,
Just relaxed and heavy.
Your hands feel so comfortable and relaxed.
Your body is heavy and relaxed.
You're still taking long,
Slow,
Deep breaths.
Now squeeze all the muscles in your face really tight as if you've just eaten a lemon.
Pucker all your mouth up.
Squeeze your eyes really,
Really tight,
So tight.
Squeeze your cheeks tight.
Squeeze your forehead tight.
Squeeze your lips and your chin tight.
Keep squeezing.
You're doing so good.
Squeeze harder than you've ever squeezed your face before.
Like you're the winner and you're the example to the rest of the world of the tightest squeezed face ever,
Ever in history.
Keep squeezing,
Keep squeezing,
Keep squeezing.
Even though your face is so,
So tired,
Keep squeezing.
You can do this.
Keep squeezing,
Keep squeezing.
And then relax your face.
Oh that feels so nice.
You notice how nice that feels.
Your face is all soft and relaxed again.
And you feel sleepier and sleepier.
You feel so tired.
Your body's nice and relaxed and comfortable.
Oh,
This feels so nice to just relax.
You notice your feet are heavy and relaxed.
Your legs feel so,
So tired and relaxed.
Your bum and your back and your belly are all so,
So tired,
So heavy.
Feeling very,
Very relaxed.
Your hands and your arms are super tired.
If you had to get up now,
Oh,
It would be awful because you're so comfortable.
You're so warm and comfortable in your bed.
You feel very safe.
Your mind feels nice and calm.
Your body feels so sleepy and relaxed.
Your face is now so,
So relaxed.
Your shoulders,
The back of your neck.
So,
So relaxed.
Your whole body feels very,
Very sleepy.
The tips of your toes all the way up to the top of your head is relaxed.
Your entire body is in a state of deep,
Deep relaxation.
So comfortable.
All you want to do is just go to sleep.
You want to sleep in bed for the longest time.
You just want to rest and sleep and sleep.
Your bed is so comfortable.
You're very,
Very,
Very comfortable.
So just let yourself sleep.
You deserve to go to sleep.
Yes,
Just let yourself sleep.
There we go.
Nighty night,
My little friend.
Good night.
Good night.
