Lie down in bed,
Get yourself snuggled down,
Close your eyes and listen to my voice.
I want you to breathe slowly and imagine you're bringing your breath all the way through your toes,
Up your legs,
Up your chest,
To the top of your shoulders.
Hold it and breathe all the way out,
Out,
Out,
Out.
Take another breath,
Breathing through your toes,
All the way up,
Up,
Up,
Up,
Up,
Up,
Through your legs,
Through your chest,
To the top of your lungs.
Hold it and gently release all the way out,
Out,
Out.
One more time.
I want you to take a deep breath in,
Imagining you're drawing that breath through your toes,
All the way up your legs,
Chest,
To the top of your shoulders.
Hold it and gently release all the way out.
Breathing normally now,
I want you to come on a journey.
I want you to imagine that you're at the beach and you're walking through the sand dunes and you can feel the warm sand crunching under your toes.
You hear that squeaky noise as you walk.
You come through the sand dunes and now you can see the beautiful,
Long beach.
You look to your left and you look to your right and all you can see is beautiful,
Golden sand.
I want you to look in front of you and the waves are magnificent as they roll in,
Crashing just in front of you and the water runs up the beach and curls around your ankles.
You're a bit surprised at how cold it feels.
Before you can even get used to it,
It goes all the way back down the beach and into the ocean.
I want you to stand there and feel the waves run up the beach,
Curl around your ankles and then go back to the ocean.
This makes you feel very relaxed and you can feel the water beckoning you.
It's okay.
You can go into this special water.
It's just for you.
Now remember this is your imaginary ocean and you only do this when you go to sleep.
I want you to walk out into the ocean and dive into the next wave that comes along.
Interestingly,
You can breathe underwater and this is only in your special ocean.
In the distance you can see some beautiful,
Bright lights.
I want you to swim towards them and as you get closer you'll see that they are seahorses and the seven colours of the rainbow are flickering up and down their spine.
They're waiting for you.
They have a special place to take you.
A wonderful adventure.
It's alright.
You can follow them.
As you follow them your body is becoming heavier.
You are more and more relaxed.
The outside noises are fading as you go into your ocean paradise.
They're taking you down,
Down,
Down into a beautiful cave under the ocean.
As you go into the mouth of the cave there are beautiful lights everywhere.
There are many friends here who have been waiting for you to come and play but they know that they have to wait for you to go to sleep before they can play with you.
Every time you come to this magic cave you will have a new adventure with your friends.
It's okay.
This is your special place and you are perfectly safe and protected by the magnificent glowing seahorses who stay at the entrance to the cave.
Protecting you throughout the night as you play with your friends.
You wake up in the morning refreshed and excited about the new day ahead.
Have fun and I'll see you next time.
Good night.
