Are you ready to meditate with Kari?
Climb up into your bed and get super comfortable.
Make sure that everything is right in your room.
The lights are just right.
You're wearing your cozy,
Comfy pajamas.
And all is well in the world,
So that you can relax your body and let go of your busy,
Busy day.
Start by closing down your eyes and taking a nice,
Big,
Deep breath.
It's the end of the day,
So it's time to relax.
You can make sure that you have one of your stuffies with you,
Or your teddy.
Whatever makes you feel cozy.
Maybe it's a nice,
Warm,
Soft blanket.
I'd like you to whittle your toes for me.
Just whittle them in the bed so that you can feel your toes.
Move your feet from side to side.
As if they're windscreen wipers on the car.
Do it a couple more times.
And then just stop.
Now what I'd like you to do is squeeze up all the muscles in your legs.
Imagine that you're tensing the muscles in your legs and you're squeezing them really,
Really tight.
As if you're about to jump off a big,
Giant hill or off a chair.
Imagine that you're squeezing them so,
So tight.
Squeeze,
Squeeze,
Squeeze.
And then relax.
Then if you can squeeze your hands into a big ball for me.
Squeeze your hands into tight fists.
Squeeze them so,
So tight.
So that you're tensing all of your fingers and all of your hands into big fists.
Squeeze,
Squeeze,
Squeeze.
And then relax.
Now if you can imagine that you're trying to flex your muscles in your arms.
And you're tightening all the muscles in your biceps.
As if you look like Popeye and you're trying to make your muscles go really,
Really big.
Squeeze your arms so all the muscles in your arms get really tight.
Tight,
Tight,
Tight muscles.
And then release.
Now you're going to tighten your tummy muscles.
Breathe them in and squeeze them super tight as if you're tensing your tummy.
Hold it,
Hold it,
Hold it.
And then release.
Imagine that you're scrunching up in a ball.
You can pull your knees up to your chest.
And pull your head up into your knees.
And squeeze everything super,
Super tight.
Squeeze it all really,
Really tight.
And then let your body lay back down and relax.
Now I want you to pull your shoulders up to your ears.
Pull them up to your ears.
See if you can pull them all the way up to your ears.
Make it super tight up there.
Pull it,
Pull it,
Pull them up.
And then relax your shoulders down.
Now you're going to squeeze your eyes closed as close as you can.
And squeeze all the muscles in your face.
So pull your cheeks together.
Pull your lips into a pucker.
Pull your eyes into a tight,
Tight squint.
Pull everything in your face all tight.
As if you're screwing up all of your face.
And then relax all of your face.
And now we're just going to take 10 long,
Deep breaths.
So that you can get ready to relax your body for sleep.
So you're going to breathe in.
And breathe out.
Follow along with my breath.
Breathe in.
And breathe out.
Breathe in.
And breathe out.
Breathe in.
And breathe out.
Breathe in.
And breathe out.
That was five.
Breathe in.
And breathe out.
Six.
Breathe in.
And breathe out.
Seven.
Breathe in.
And breathe out.
Eight.
Breathe in.
And breathe out.
Nine.
Breathe in.
And breathe out.
Ten.
Now,
Your body should be completely relaxed into your bed.
Now you can let go of your day.
Now you can close your eyes and maybe roll over onto your side.
Snuggle in with your teddy.
Snuggle in with your blanket.
And go fast.
Asleep.
Sweet dreams,
My little friend.
