Hi,
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,
And close your eyes.
We're going to use the power of our imagination to make a movie in our mind.
So let's begin with a few deep breaths.
Take a deep breath in through your nose,
Filling your lungs,
And then breathing out your mouth slowly.
Nice full deep breath in,
And a full breath out.
Take a deep breath in through your nose,
And as you breathe out,
You feel your body relax,
Melting into the floor or bed that you're lying on.
With each breath,
You become more and more relaxed.
As you breathe,
You notice that a cloud is forming beneath you.
It's puffy and white,
And it's so very soft.
The cloud puffs up on both sides of your body.
It puffs up on all sides of your feet and makes a soft cushion for your head.
The cloud surrounds you like a safe nest,
And you feel your body sink just a bit into the cloud.
And now you're most comfortable.
You take a deep breath in and out.
In and out.
Slowly and gently,
The cloud lifts you up off the bed or floor that you're lying on.
You can look down and see the room below you.
You know that the cloud will keep you safe,
And it slowly lifts you up,
Up,
Up.
In your imagination,
You open your eyes and see the cloud has lifted you up above the building you were just in.
You look down and see the rooftop as it slowly gets further away.
You notice the trees and grass,
The street,
People walking along the road,
And things look familiar but different.
You like floating above it all.
It's interesting to see things from a different perspective.
You feel like a bird.
The cloud begins to travel now,
And it takes you to a rolling field of tall grass.
Tall trees frame the field.
Their leaves are green.
You see a woman and a child,
And they have a dog with them.
A dog runs and leaps along a thin trail through the tall grass.
The woman and child follow.
At the far end of the field is a pond.
People are jumping into the cool water from a small dock.
You hear birds singing,
Frogs croaking,
Crickets chirp.
You feel peaceful watching the field down below.
Now,
You ask the cloud to take you somewhere else.
You can ask it to go anywhere you would like.
Do you want it to float to the beach or jungle,
To a loved one's home,
A place you have been before or a place you have yet to go to?
When you decide,
Let your cloud take you there.
You arrive safely and take a look down at your destination.
Notice the colors,
The sounds below.
Are there people or animals?
Be witness to the activity and also the peacefulness that you see.
Take a deep breath in and a full breath out.
In and out.
The cloud is ready to take you home now.
It begins to float back.
You travel over the field.
You see the trees,
The pond.
You float over your building.
And before you know it,
You're back inside.
The cloud fades away and you notice your breath breathing in,
Breathing out,
Breathing in,
Breathing out.
Your breath begins to deepen now.
And we'll take another deep breath in through the nose,
Filling your lungs,
And then out the mouth.
Wiggling your fingers and toes now,
Maybe stretching your arms up overhead and your toes long.
If it's your bedtime,
You can drift off to sleep.
And if it's still day,
Slowly wake up and enjoy the peacefulness that you have created.
Wiggling your fingers and toes now,
Maybe stretching your arms up overhead and your toes long.
Wiggling your fingers and toes now,
Maybe stretching your arms up overhead and your toes long.
Wiggling your fingers and toes now,
Maybe stretching your arms up overhead and your
