Are you ready?
To meditate,
With Cori.
Climb up into your bed and make sure that you're super,
Super comfortable.
That everything is just right in your room.
The lights are just right.
You're wearing your cozy,
Comfy pajamas.
And all is well in the world.
And that way you can fall fast asleep.
Start to pay attention to the way that you're breathing.
Take a big deep breath in for me and see if you can feel your breath going all the way down into your tummy.
Do the same as you breathe out.
Make sure that you breathe out all of the air that's inside of your body.
So you feel completely empty.
Breathing in again,
A nice,
Big,
Deep breath.
Breathe all the way down into your tummy.
Make your tummy big and round and full.
And when you breathe out.
Watch as your tummy shrinks back into being flat.
And completely empty.
When you breathe like this.
Your body is talking to itself.
Your body is telling your brain that You're comfortable.
And you're safe.
And you can relax.
When you breathe fast and shallow.
Your body thinks it's time for action.
So to relax your brain.
So that you can start to relax your body.
And eventually fall to sleep.
Taking in long,
Slow breaths.
Can really help.
To tell your brain it's okay and you can relax.
If you pay attention to your toes,
Specifically.
One of your big toes.
You can do it on the left side or the right side.
You can do it on your left big toe.
Or your right big toe.
Whichever you want.
Pick a toe.
And start to whittle your big toe.
See if you can whittle your big toe without.
.
.
Whittle in the other toes.
It's kind of impossible,
Isn't it?
But try really hard to just whittle your big toe.
Now do it with the other tail.
Try and wiggle your big toe and keep your other toe still on the other foot.
Imagine in your mind that you're wearing flippers.
Like when you go in the pool.
And those flippers.
Appointed outwards.
Like penguin feet.
See if you can move your feet all the way out.
Without moving your legs too much.
And then bring them back in so they touch.
And your big toes are touching once again.
And then open them up again like big penguin flippers.
Push them all the way out as far as you possibly can.
All the way down towards the mattress if possible.
And then bring them back together.
And let them completely relax.
Now put your feet down and bend your legs.
So let your feet come all the way up towards your hips on your bed and just bend your legs.
And then let your feet flop back down and straighten your legs.
Bring your legs up.
Put your feet down on the bed.
And then push your feet out and straighten your legs.
And now,
Keep your legs still.
Let them get heavy and relax.
It's almost like you're doing a little workout with me.
Using your arms.
Take your arms out of the covers and put them as if you're reaching up to the ceiling.
Stretch them as far as they'll go.
Stretch your fingertips.
Stretch your arms and your shoulders.
Stretch them as long and as tall away from your body as you can.
As if you're trying to grab something from the ceiling.
And then let yourself have a bit of fun.
Drop your arms with a big flop.
By the sides of your body.
Just let them swing and drop and fall.
Let's do that again.
Bring your arms all the way up.
Put some effort into it.
Stretch all the way from your shoulders as if you're reaching for the stars in the sky.
Reach,
Reach,
Reach,
Reach,
Reach,
Left,
Reach,
Reach,
Reach,
Reach,
Right,
Stretch and stretch.
And then let them flop.
Now squeeze your fists.
Tight.
As tight as possible.
So tight.
Imagine that you're holding a stone,
A precious stone or a crystal or a jewel in your hand.
And you really don't want to lose it and you hold it there so tight,
Squeeze in all your hands and your fingers together and then just open your fingers and let your palms relax on your bed.
Let all the blood rush back into your hands.
Let's do that again.
Squeeze your hands really,
Really tight into fists.
Squeeze,
Tense the muscles in your arms.
Tense everything all the way up to your shoulders.
Make it all tight.
And then relax and open your hands and rest them on the bed covers.
Now squeeze your eyes closed as tight as you possibly can and along with your eyes imagine you're scrunching your mouth and your cheeks.
You're trying to scrunch everything into a tiny little ball on your face.
Squeeze it so tight and then let your face just droop.
And relax.
Let your eyes get heavy,
Your cheeks,
Your mouth.
Everything gets soft.
Enjoy how nice it feels that it's soft.
And relaxed.
But then let's do that again.
Squeeze your eyes shut,
Your nose,
Your cheeks,
Your mouth.
Squeeze your whole entire face as tight as you can possibly squeeze it.
Squeeze,
Squeeze,
Squeeze.
And then let it all go.
Relax your eyes.
Relax your cheeks.
You'll notice that your head feels heavy in your pillow.
You'll notice that your arms are heavy.
Your hands feel heavy,
Resting on the covers.
Feel your heavy feet and your heavy legs still and quiet down there under the covers.
Everything is relaxed.
Everything is comfortable And now pull your attention back into your breath.
So start to follow your breath again,
Breathe in a nice big deep breath through your nose,
All the way down into your tummy and make it swell up like a balloon.
And then sigh your breath out.
Make a Huh.
Sound as you breathe out.
And notice how.
Your tummy.
In your chest.
Relaxes and gets heavy.
Let's do that again.
A nice,
Big,
Deep breath.
The biggest breath that you've took so far.
Breathe it all the way in.
Really,
Really full.
And then sigh it all out and watch how everything gets heavy and comfortable.
And totally relaxed.
Right now.
Your whole body is primed.
And ready.
You can roll on your side.
You can stay on your back.
You can flip over onto your tummy.
And make sure that you're really,
Really cozy and comfy for this next part.
Settle down and get still once again.
And now imagine that you're looking at the sky.
Laid on the grass and you're looking at the sky and there's a big blue sky with big,
Fluffy,
White clouds.
And each one of those clouds represents something that you tend to think about when you go to bed at night.
Maybe there's a cloud that represents things about your homework.
Maybe there's one of those clouds up there that represents something connected to your friends.
Maybe there's a cloud that's just about all your thoughts.
When you're home.
And maybe some of those clouds are full of worries and stresses.
This is where you can play and you can make your mind empty and peaceful and calm.
Just like your body feels.
I'd like you to imagine that when you breathe in You're building up.
And when you breathe out,
You're blowing those clouds out of the way.
And every time you blow out clouds move just a little bit more in the sky.
And your objective is like a game.
Your job is to blow out long,
Slow breaths.
With the intention of move in those clouds until all that's left is a clear open sky.
And all of those clouds that represent maybe things that you worry about at night when you go to bed.
Are all just being blown away by you.
Blow them out to the sky.
Out of your mind.
So that your mind is open.
And peaceful and quiet just like your body.
Start to practice breathing in and then in your mind's eye see the clouds slowly being blown to the left or blown to the right.
Blow them out of the way so eventually they're out of the picture and you can't even see any clouds anymore and all that's left is the big blue clear sky.
Happy Sky.
Keep blowing and blowing until every single cloud has gone away.
This might take some time.
I'm going to let you just do that for a while.
And then I'll say goodnight.
Start blowing those clouds out of your mind.
Now it's time for me to say nighty night my sweet little friend Go to sleep and have the bestest dreams.
