Welcome to this sleepy meditation.
Go ahead and get yourself as comfortable as you possibly can now.
Maybe grabbing yourself a pillow or a blanket,
Maybe even a stuffed animal too.
How can you get yourself as comfortable as possible right now?
Let your whole body rest and sink into the surface that you are on.
Your body begins to feel heavy like rocks.
You are so comfortable and so at peace here.
Go ahead and close your eyes whenever feels right for you.
Letting your whole body get relaxed and sleepy now,
Placing your hands by your sides or on your heart,
You choose.
Let's begin by relaxing each and every muscle of your body,
Head,
Shoulders,
Knees and toes,
Starting with your head,
Imagining that there is a colorful rainbow mist floating above your head now.
It relaxes each and every part of you as it moves across your body.
This rainbow mist starts at the top of your head,
Relaxing your forehead,
Your eyes,
Your nose,
Your cheeks.
It relaxes your jaw and even your chin too.
This rainbow mist spreads down to your shoulders.
You feel them drop lower and lower and lower.
Your arms get heavy and they rest now too.
The mist even relaxes your fingertips.
The rainbow mist spreads down your chest,
Past your belly,
All the way down your right leg,
All the way down your left leg,
And it goes all the way down to the tips of your toes.
Your entire body is covered in this rainbow mist and is so relaxed now.
Every muscle in your body is at peace.
You feel so light and so free.
Go ahead and inhale through your nose like you are smelling a sweet flower and let out a nice long exhale like you are blowing out some birthday candles.
Letting all of the thoughts in your brain get nice and quiet now as you get ready to head to sleep.
You have nowhere to be but here with me.
As we head on a magical adventure together,
Imagine now that you are headed out on a nature walk on the hunt for a rainbow.
This isn't just any ordinary rainbow.
This is a magic rainbow that has seven friends living inside of it.
Their names are Red,
Orange,
Yellow,
Green,
Blue,
Indigo,
And Violet.
You are so excited to meet each and every one of them.
They all have very different personalities.
Can you imagine what they might be like?
You walk and you walk until you finally see it,
The magic rainbow.
You look up and all seven of your friends are waving at you,
Telling you to come up and see them.
You jump and you jump up into the air you go.
You have landed on the magic rainbow.
You look around.
It's so warm here and so bright.
You instantly feel so peaceful here.
First you meet Red.
His hair is red of course,
And it's made of fire.
He has a bit of a grumpy look on his face,
But he's still quite happy to meet you.
He welcomes you to the magic rainbow and tells you that you are in for quite the adventure today.
He points over to Orange and tells you that you should go meet her next.
You take a big breath in through your nose and a big breath out from your mouth as you walk over to meet her.
Orange has the biggest smile on her face.
Her hair is orange and it sticks up straight like straw.
She jumps up to say hello.
She is so excited to meet you.
She tells you that this is the most fun place ever.
There are so many fun people,
Parks,
Playgrounds,
Toys.
She tells you that Yellow will start to show you around now.
Yellow waves at you.
Hi,
Yellow,
You say.
Yellow is grinning from ear to ear.
You can feel her happiness.
She is radiating joy.
She is like a ray of sunshine.
She happily tours you around the magic rainbow and decides to show you the playground.
This playground is huge with 5 slides,
Monkey bars and even a castle that you can climb.
You start to play around for a little bit when all of a sudden,
Climbing the castle you see Green.
Green can't wait to meet you next.
He walks right over to you,
Nice and slow.
He is very,
Very mellow and calm.
He takes a nice deep breath,
So you join him and you take one too,
Inhaling slowly through your nose for 3 seconds and exhaling from your nose for 3 seconds.
He speaks slowly and peacefully,
Which makes you feel calm too.
He offers to show you some of their cool toys.
There is a huge toy chest in the corner filled with your favorite kind of toys.
Look around.
What do you see?
It's Blue's turn to say hello now.
He has curly blue hair and big,
Bold blue eyes.
He seems a bit down today or a bit sad.
His body is a bit hunched over.
You decide to bring your favorite toy over to see if you can cheer him up.
He is so pleased to meet you and thanks you for being so kind.
He tells you that when he feels sad,
He takes a couple of deep breaths and then he thinks of three things he is grateful for.
Let's do this together with him.
Breathe in through your nose,
Breathe out.
Breathe in through your nose,
Breathe out.
One more.
Breathe in through your nose and breathe out.
Next,
Thinking of three things that you are grateful for.
These are things that you are thankful for.
Maybe your family,
A friend,
Your favorite food,
Clean water.
Go ahead and pick three things now.
You feel so good and happy inside now.
Next,
You meet Indigo,
Who tells you that she is grateful to be meeting you today.
How sweet of her.
Indigo says that sometimes she gets frightened to meet new people.
Has this ever happened to you?
She takes you on a tour of the kitchen.
The kitchen here is loaded with delicious,
Healthy food.
So you grab an apple.
It is the brightest,
Most red apple you have ever seen.
You take a big bite,
Hear the loud crunch,
And you enjoy the sweet taste of this apple.
And last but not least,
You meet Violet,
Who is snacking away on some grapes.
Hi Violet,
You say.
Violet waves.
She looks a little bit sleepy.
She rubs her eyes and yawns and yawns.
She rests her head down on the kitchen counter.
I am ready for a sleep,
She says.
You start to feel sleepy too.
You rub your eyes.
You yawn and you yawn.
Violet shows you some hammocks outside that you can rest in.
So you head out there to pick yours out.
You lay down on your hammock.
You rock and you sway in the wind.
It is so peaceful here.
Rocking and swaying.
Rocking and swaying with the wind.
Drifting off to sleep.
Drifting off to sleep.
Sitting here after the perfect day,
Visiting the magic rainbow.
Sweet dreams.
