Hi,
It's Miss Janine here.
Today we're going to listen to a short relaxation or meditation that you can do before bed or whenever you need to give your body and brain a little break.
Find a comfortable spot that's quiet and cozy.
Lie down,
Maybe get a pillow or a blanket or a yoga mat.
And once you've found that spot,
Get comfortable.
Settle into the surface that you're lying on.
See if you can feel your body touching the ground or the bed or the couch.
And then close your eyes.
We'll take a few deep breaths in through the nose and then sighing out the mouth.
That will help us to relax.
So nice deep breath in through the nose and then breathing out the mouth.
Breathe in through the nose,
Out through the mouth.
Very good.
Now we're going to use the power of our imagination and make a movie in our mind.
So just like you watch a movie on TV,
Try to make that movie happen in your brain.
And when you have your eyes closed,
It's a little bit easier to do that because you don't have all the things that you can see in your room to distract you.
So try to keep your eyes closed and imagine my words.
We're going to begin by making a rainbow with our breath.
Each time we breathe out,
We use our breath to paint a color of the rainbow across the sky.
Let's begin.
First,
Imagine a beautiful,
Bright blue sky with puffy white clouds.
Now imagine the color red.
Take a breath in through your nose and as you breathe out,
Imagine this color red as it arcs across the sky,
Painting the beginning of your rainbow.
Breathe in orange and then gently breathe out orange just under your red arc.
Breathe in yellow and as you breathe out,
Your breath paints the yellow.
Breathe in green and gently breathe out green.
Breathe in blue and out blue.
Breathe in purple.
Breathe out purple.
And just for fun,
Breathe in pink and out pink.
Now breathe in all the colors of the rainbow and as you breathe out,
Trace your rainbow in the bright blue sky.
There's a magical unicorn standing on the rainbow.
It has a golden horn and golden hooves.
Its mane and tail match your rainbow.
You reach out to touch the unicorn's nose.
Now you gracefully climb up onto the unicorn's back.
You take hold of its rainbow mane and the unicorn begins to run.
You feel safe and happy.
The unicorn runs along the rainbow high above the world.
Your hair blows in the breeze as you see fields of corn,
Rivers and streams,
Beaches,
Houses,
Children playing outside all down below you.
You watch tiny cars drive on winding roads and see forests of green trees.
The breeze continues to blow through your hair and you feel free.
The unicorn begins to slow down now when it comes to a stop.
You know that it's time to climb off.
You touch its nose and once again you begin to walk along the rainbow back down to the world below.
Notice your breath breathing in and breathing out.
Breathing in,
Breathing out.
You know that you can come back to this rainbow and see your unicorn friend whenever you need to.
All you need is your breath and your imagination.
You can slowly start to wiggle your fingers and toes.
Maybe stretch your arms up and your toes out long.
If it's your bedtime,
You can drift off to sleep.
If it's still day,
Slowly wake up and enjoy the peacefulness that you've created.
