Hi friends,
My name is Crystal and I'm so happy to be here with you to share some special time as you're getting all settled and ready to go to sleep.
So just lay back and rest your heads just ever so gently against the pillow.
And I wonder if you can let your eyes close just really really slowly.
As slowly as you can go.
Just little bit by little bit.
So slowly until you feel them laying so calm and relaxed all the way down over your eyes.
Great job.
And now depending on what's beside you,
Maybe it's a loved one putting you to bed.
Maybe it's a stuffy or your pillow or a blanket.
Whatever is around you just lean gently into it just giving yourself a nice good wiggle,
A nice cuddle,
Even if you're cuddling the blanket or the pillow.
Just feel it so comfy and so cozy.
And maybe you need to get just a little last bit of energy out before you settle down for the night.
So if you need to just go ahead and give your body a little wiggle.
You can start at your head.
Just shake it around wiggling wiggling.
Pretend like your neck is rubber and it moves so easily.
Wiggles around.
Wiggle your shoulders back and forth against the pillow.
And then going down just give your bum a little wiggle.
Wiggle wiggle wiggle against the bed.
Now wiggle your fingers all 10 fingers wiggle wiggle wiggle wiggle.
And down to your toes back and forth.
Wiggle wiggle wiggle wiggle as hard as you can.
And now one last wiggle with your whole body as hard as you can.
All the parts wiggle wiggle wiggle wiggle.
Keep going and stop.
And relax down.
Down and down.
Just letting all the parts of your body that were just wiggling just let go and relax.
And while you're doing that you can feel how soft the sheets or the blankets that you're laying on are.
Just take a moment and feel them against your body.
Just relaxing down.
Paying attention to any sounds that you might be hearing.
Maybe outside the room that you're in or even inside the bedroom.
Just notice them.
Maybe you hear animals or people walking around or making noise.
Maybe you hear the sound of a fan or something else just buzzing in the background.
Just notice any kind of noises that you might hear and let them fade away into the background.
Just letting all the noise settle in just like you are.
Just relaxing back.
Just notice how you settle your body down into the bed.
Just getting all cozy in the right spot.
Just like a little nest you're making for yourself.
And I wonder if you feel your legs starting to get a little bit heavier and heavier.
Maybe just like your eyes did.
Just getting heavier and closing.
Just letting your legs drift down.
Further down into the cushion behind you.
Just feeling so relaxed.
And I wonder if you feel a little bit heavy or maybe you feel a little bit floaty.
Or perhaps maybe you feel a little bit heavy and a little bit floaty.
I wonder if you feel any of these things or perhaps you feel just like you.
Only just a little bit more relaxed.
Down and down.
More and more relaxed.
As I tell you this little story.
Now I'd like you to imagine a bubble starting to grow up around you.
And this bubble is like a big soap bubble that you might play with outside in the summer.
You notice it's starting at the sides around you.
And you can see it getting bigger and bigger.
Like a bubble gum bubble.
As if it were just gently growing.
As it grows around you,
You notice that you can see really clearly and breathe really easily through the bubble.
And you feel completely comfortable and safe inside the bubble.
Perhaps there's someone inside the bubble with you.
Someone who makes you feel safe and loved.
You can imagine them with you now and they take your hand.
Now the bubble may travel in any way you would like it to.
It could scoot along the ground or you might find that it lifts up and floats through the sky.
Any way that it moves,
You know that you are completely and totally safe inside the bubble.
And you feel excited about where it's going to take you.
As you float along,
You notice that the bubble is coming to a clearing in a forest.
The bubble stops floating and gently lands in the grass in an open space in a clearing in the forest.
All around you,
You see tall trees.
And when you look upwards,
You see them lifting far,
Far up into the sky.
All around you,
You notice that the air is peaceful,
Calm and relaxing.
As your bubble disappears for now,
You begin to feel the grass beneath you.
It's soft and it gives just a gentle tickle as you slide your hand along it.
The air has a slight breeze and it feels warm against your skin.
The tall trees around you,
Once again,
Just take a moment to look at them.
Listen or pretend in your mind what they look like.
And you see them swaying softly in the wind.
Now I'd like you to notice in the corner of your eye appears a building.
This building could be any shape or size you want it to be.
It could be a hut or a cabin.
It could be a house or a big tall building or a castle even.
However your mind wants to see or imagine this building.
Just take a moment to notice what the building is made of.
Is it brick or wood?
What color is it?
How big or tall or small and tiny is it?
Is there anything else that you notice about the building that makes it feel familiar to you?
Is there something that you might recognize from other parts of your life?
Maybe it's something completely imaginary,
Something you've never ever seen before.
In a moment,
But not just yet,
I'm going to have you open the door to this building.
And inside the building,
In the room you step into,
You're going to find all of the things that you love.
Everything that you know in the world that you care about most and love is in this building somewhere,
Somehow.
Once you open the door,
You're going to enter a space that has been created to be the most safe space for you.
No one can enter the space without your permission and no one can do or say anything in this space to make you feel sad or bad or unhappy.
So in a moment,
You're going to open the door.
And for now,
I'd like you to take some time to just notice the door.
What shape is it?
Is it square or is it round?
Do you know what it's made out of?
Is it made out of cloth or wood or brick?
What color is the door?
Is it a big door?
Is it a small door?
Take the handle of the door and as you do,
It swings open really easily in front of you.
As you enter,
Take some time to look around and imagine all of your favorite things there.
What do you see?
You feel warm,
Cozy and relaxed inside of this building.
Do you notice any furniture in the room?
Is it familiar to you or is it different?
What does it look like?
Do you see any of your favorite toys sitting in the room?
Just take a moment to look around at them.
And notice if there are any people there waiting for you.
Anyone that you love and care about and makes you feel safe and loved are going to be here in this room with you.
Maybe there are people and maybe also there might be pets or animals.
Just take some time just to see everything that's in the room.
If you want to take some time to talk to anyone who's there,
Give any love to anyone who's there waiting for you,
Play with your favorite toys.
Just take some time to do that now.
Now another magical thing about the room that you're in is that because this is your own completely safe space where you are in charge,
Being in this room reminds you that you are good.
No matter what was said or done,
When you enter this room,
You remember all the good things about yourself.
Maybe it's the things you know how to do,
The things you'd like,
How you help others,
Remember how good you are at something.
Maybe it's how much you love your friends and your family.
In this room,
You remember all the good things about yourself and that feeling becomes very strong and you realize that here in this room,
No matter what was said or done,
Anything that happened before you got here,
It can't change the really good feelings of love that you have about yourself.
Because when you are in this room,
You feel all of your own goodness and you know that nothing anyone says or does can change all the goodness and all the love you feel being yourself here in this room.
And because this room is a safe space just for you,
You know that someone else's feelings,
Any bad feelings,
Sadness or anger,
They can't enter your safe room.
You can see that any feelings that aren't loving or happy,
They just get left outside the door to this room.
You can feel how much bigger and stronger the love inside the room feels compared to anything that might be going on outside because you inside this room are full of love and you are safe.
And so maybe you want to take a moment just to make the walls of this building as strong as you need to make sure that anything that you don't want to come in doesn't enter your safe room.
Even though you know it's very strong already,
You might want to add some bricks or some wood or maybe a big bubble of protection around your safe room.
Just notice how it feels to have anything that's not good or loving just stay outside your room and all the goodness and all the love just piling up inside your room.
So now you can just take a couple of deep breaths in and out.
Just breathing in the love and the light of this space and knowing that you can return here anytime you need to,
To feel this great feeling of your own love and your own goodness and the love of everyone who cares about you.
And so you might just want to take an extra minute just to look around this room again.
Just play with anything you want to play with or spend time with anyone you'd like to.
And in a moment we're going to hop in our bubble and head back.
And now as you say goodbye the bubble appears up around you and as it grows bigger and bigger you make sure to capture some of the light and love inside the bubble to take with you.
The bubble floats gently away with you inside and perhaps your loved one traveling companion appears again to hold your hand for the ride.
As you float gently and softly holding the hand of your most beloved person you notice that you're getting more and more relaxed and sleepy.
Because your eyes are still closed there's nothing more you need to do except just let your bubble float off into your dreams as you fall into a deep restful and peaceful sleep.
Good night.
Hold tight.
Good night.
Good night.
Good night.
Good night.
