Lie down in your bed and close your eyes.
Put one hand on your tummy and one hand on your chest.
Take a deep breath in and feel your belly and chest rise.
And as you exhale,
Feel your belly and your chest deflate like a balloon.
A few more just like that.
Breathing in and breathing out.
Good.
A few more.
Breathing in and breathing out.
Good.
Now we're going to relax the whole body so we feel calm and relaxed.
First,
Inhale and squeeze all of your toes.
Squeeze,
Squeeze,
Squeeze.
And now exhale and relax your toes down.
Good.
Next,
Let's inhale and squeeze your feet,
Your legs,
And your bottom.
Squeeze,
Squeeze,
Squeeze a little tighter.
And now exhale and release.
Drop your legs,
Your feet,
And your bottom.
Beautiful.
Nice and loose like cooked noodles.
Next,
Let's inhale and squeeze your tummy,
Your chest,
Your arms,
And your fingers.
Squeeze,
Squeeze,
Squeeze.
And now exhale and relax.
Drop like cooked and loose spaghetti.
Nice.
Finally,
Let's inhale and make a sour face.
Squeeze your mouth.
Squeeze your face,
Your neck,
Your shoulders like you are cold.
Squeeze,
Squeeze,
Squeeze.
And exhale and release.
Ah,
Feel how good it feels to feel so relaxed and loose like cooked noodles.
Beautiful.
Now wiggle your legs gently.
Wiggle your arms and return back to stillness.
Put one hand on your belly and one hand on your chest and feel your breath fill you up.
Inhale and exhale all the air out.
Good.
Again,
Breathing in and breathing out.
Feeling like you're melting into your bed,
Feeling relaxed,
Calm,
And sleepy.
Now you're all ready to drift into a deep and restful sleep.
Good night.
