Hello,
My name is Heather and I am so glad to be with you this evening.
Thank you for being here.
I am so grateful for your ears and that you're listening to this today.
It makes me feel very happy.
We're going to have some fun this evening as we relax and just allow ourselves to get comfy and sleepy.
If you drift off to sleep at any time,
That's just perfect.
You won't miss a thing because your incredible mind is always absorbing helpful information even when you're asleep.
How amazing is that?
We're going to enjoy using our magical imaginations and if you're still awake we'll ask ourselves some little questions but before we do that we're just going to take a few deep breaths together so that we feel nice and grounded and connected and peaceful.
Are you ready?
You can gently close your eyes if you like or you can leave them open for now.
It's up to you.
You will find that as you listen your eyes do get heavier and sleepier so just let them close whenever you feel ready.
Bring your attention to your nose.
Can you feel your nose?
Maybe,
Maybe not but you know it's there don't you?
We call that awareness.
I'm aware that I have a nose and I love my nose.
We're going to help ourselves feel our nose by choosing to breathe through it if it feels comfortable and easy for you to do that today.
So go ahead and take a nice long deep breath in through your nose.
Notice the air that comes into your amazing body and breathe out again as slowly as you can.
Now just breathe normally again.
When we did that did you notice the air coming into your body?
Sometimes we can notice the temperature of the air,
Sometimes we can notice the sensation,
How it feels on our skin and often we don't really notice at all.
And that's normal.
When we are able to notice things like this we call that awareness again.
Awareness is a superpower.
It allows us to know what's happening in our experience in any moment.
Awareness helps us to know what's happening in our bodies,
Sensations,
In our minds,
Our thoughts and in our hearts,
Our emotions or feelings.
As humans we can feel all kinds of emotions.
Some of them feel great like joy,
Peace and love and some of them can feel difficult like sadness,
Fear or anger.
And nobody really likes to feel scared or sad or angry but actually we need all our emotions.
They can all help us by guiding us.
We can allow ourselves to feel all feelings as a normal part of healthy life.
No feelings are big enough to hurt us really but sometimes it can feel like they might and so sometimes we can sort of not want to feel our feelings.
Has that ever happened to you?
I know it's happened to me before.
But not feeling our feelings is never a very good idea.
If we don't let ourselves feel our feelings they can kind of stick around and nobody really wants fear or anger or sadness sticking around.
We just want to feel them and then say thank you and goodbye.
You can imagine emotions or feelings like little people.
Each little person represents one emotion and maybe they wear a coloured sweater with their name on so that we can easily recognise them.
Look there's Joy in yellow.
I love her.
Some of these people like love,
Joy and peace.
You love having a round to play and they can stay as long as they like.
And some of the people like sadness and fear you'd rather not spend so much time with.
But the quickest way to get them to go away again is to be kind to them.
To let them in for a little while until they're ready to leave again.
The important thing to know is that you are not the feelings.
You are not these little people who come to visit and stay as long as they like.
You are the one who gets to invite them in.
You are the soul who is able to feel everything.
That's the real you.
The one who notices.
The one who has awareness.
That's where the magic is.
Remember awareness is a superpower.
So back to our breathing experiments.
Are your eyes still closed?
Close them again if you like.
Closing our eyes can help us with awareness.
It can help us to notice things.
Sensations,
Feelings and thoughts.
Let's take another one of those long,
Slow,
Deep breaths in through our nose.
One,
Two,
Three,
Four and breathe out slowly.
And one more time to see if we notice anything.
A nice deep breath in,
Two,
Three,
Four and breathe out slowly.
Perfect.
Now just breathe easily and normally as you let yourself relax completely.
Let your arms and legs feel heavy.
Let your face and shoulders feel soft and relaxed.
Notice how comfy you feel now.
Now I invite you to imagine a coloured light.
This light can be any colour you like.
You get to choose.
Maybe you'd like a soothing pale blue.
Or a gentle fuzzy green.
Or a soft warm pink.
Or even a whole rainbow of colours.
Choose a colour or colours that make you feel good tonight.
This coloured light is all around you now.
And it's helping you to feel so safe,
Relaxed and very,
Very loved.
Which is good because you are always so loved.
This light forms a beautiful,
Magical,
Protective bubble all around you.
So that you feel safe and loved throughout your night and as you move through your day tomorrow.
Good imagining.
Are you ready for the next exercise?
We're going to think about one thing that we're grateful for.
What is just one thing you feel truly grateful for?
It could be a toy.
Or a favourite teddy.
Or maybe you're grateful for someone who loves you.
Or for your hands.
Or feet.
Or for the trees.
Or the birds outside.
There's just so much to feel grateful for.
See if you can think of at least one thing and feel happy in your heart that this thing is in your life.
Well done.
Really good job.
Okay,
Last game.
We're going to let our minds know how we'd like to feel tomorrow morning when we wake up.
We can call this setting an intention.
Here are some examples of intentions.
When I wake up tomorrow I'd like to feel excited about learning.
When I wake up tomorrow I'd like to feel strong and confident.
When I wake up tomorrow I'd like to feel healthy and energised.
I'd like to feel kind and loving.
So I'll be quiet for just a moment while you think about how you'd love to feel tomorrow morning when you wake up.
And you are going to tell your mind that that's the plan.
And like all plans,
Sometimes things go to plan and sometimes they don't really.
For no fault of our own.
But either way it's always good to have a plan.
So just think about how you'd like to feel tomorrow when you wake up.
Well done.
You did so well today.
It's time for me to go for now,
But I hope you'll come back soon if you enjoyed this.
In a moment I'm going to count down from ten to one.
And as I count down you will feel more and more sleepy.
I hope you sleep perfectly and peacefully all through the night.
And tomorrow I hope that you have fun,
That you learn something new and that you stay kind.
Especially to you,
Because remember you deserve your own love and kindness.
And you know what?
I wish those things for myself too.
I hope that I have fun and learn something new tomorrow.
Because learning and growing are what keep life exciting.
Let's keep doing that.
Time for our countdown.
To soft,
Gentle,
Deep sleep.
10,
9,
8,
7,
6,
5,
4,
3,
2 and 1.
Thank you for listening.
Sending you so much love.
