Find a quiet and nice place under the blankets of your bed.
Put your cuddle toy next to you and leave on a soft light.
This is your time,
A time to go for a full relaxation and to feel the wonderful silence in your body.
Take some time to check whether you will be warm enough and that you will be lying comfortably.
Your hands hang loosely beside your body.
Close your eyes and listen to the silence for a short time.
Close your eyes and listen to the silence for a short time.
My words and your ears are connected.
My words go by air to your ears.
Everyone in the world inhales the same air.
Also plants in the forest,
Animals in the parks and the butterflies in the garden,
Even the people in the streets.
Who or what you are,
We are all connected by the air we inhale.
Connected by air.
Now I'm going to teach you an excellent way of breathing.
Just join me.
Inhale the air of your room in one long breath and smell.
And now let go some air out through your mouth.
Blow out the air as far as you can.
For now put your hand on your belly and smell the air again.
And blow away the air as far as you can.
For now put your hand above your navel and smell the air again.
And blow away the air as far as you can.
Now put your hand on your breast and smell the air again.
And blow away the air as far as you can.
And notice how this breathing technique makes you feel quiet.
And feel how all your muscles begin to relax.
Surely this feels excellent.
Now breathe again the way you want,
The way you are used to.
When the bell sounds the meditation will start.
I invite you to accompany me to a very nice and fine place.
A place that exists in my mind and a place that also exists in your mind.
A place where there is silence,
No sounds can be heard.
Here we go.
You walk on a path and arrive at a fence surrounding a garden.
You open the gate and enter a splendid garden.
You are welcomed by white butterflies circling around you.
This makes you feel light and happy.
It is a really warm welcome.
You see splendidly colored flowers and the air is full of a sweet fragrance.
The garden looks exactly the way you want.
And look at how the most beautiful trees grow in your mind.
And what colors are you handing out to the flowers?
Oh look over there,
Did you also see that damn squirrel?
Oh well,
It's gone now.
Enjoy the peace and quietness in this garden.
It is a very,
Very special garden.
It is a garden where children,
Plants and animals understand each other without using words.
They understand each other by being silent.
Have your mind look around in this garden and walk through it or go and sit in a nice spot to have a look around.
This is your garden of silence.
And you may have your own adventures now in this place where there is tranquility and peace.
And if you can't make up an adventure of your own,
That's alright too.
In a moment you will hear softly the sweet musical notes in the background.
And I shall be quiet for some time and will be back later to enjoy your adventure and the music.
Do you notice how relaxing the silence is?
When it's only the soft music you can hear.
And you may have found that your thoughts are there.
And you may have tried to get rid of your thoughts.
But this is not necessary.
Keep trying.
It is alright.
Your thoughts may be there.
They will go everywhere.
And that's okay.
One moment you will be ill at ease and then at ease again.
And the next moment you will be living your adventure to the full.
I will be quiet for now and be back later.
And I shall be quiet for some time and will be back later to enjoy once more your adventure and the music.
The silence in this garden is very important.
The silence will relax you.
And you will have space in your mind and in your head for really important things.
And this quiet garden will always be with you.
Go and visit it once in a while.
Go there when you feel tense.
Go there when you want to be on your own.
Go there whenever you want to.
It is your garden and it will always be with you.
After having been in this garden for some time you will feel happy and relaxed.
This meditation of the garden of silence is now almost over.
We will just listen to the silence for a moment.
The music will be here softly for a bit longer and then it will stop altogether.
And if you fall asleep that will be okay.
Sweet dreams.
