Get snugly in your bed and lie on your back.
Make sure you are comfortable and that everything feels just right.
Let's do a big body squeeze to help your whole body feel relaxed and floppy.
So take a big breath in through your nose and at the same time squeeze your whole body tight.
Squeeze your hands into fists.
Tighten your legs,
Arms and bottom.
Screw up your face to make a funny face.
Now as you breathe out through your mouth,
Release the tension and let everything go soft.
Feel as though your arms and legs are soft and floppy like cooked spaghetti floating in the pot.
Do any extra wriggles that you need to now so you can be completely comfortable for our special adventure.
Now place your hands on your tummy and do a big deep breath so you can feel your tummy rise like you're blowing up a big balloon.
Then breathe out slowly.
Breathe in again filling up your tummy with air like a balloon.
Breathe out slowly.
Last time now a big deep breath filling up your tummy,
Feeling your hands rise.
Now breathe out slowly.
Remember to use these three big deep breaths if you're ever feeling any strong emotions and need help calming down.
They will relax you and make you feel safe and strong.
Now notice the feeling of your bed underneath you.
Notice how warm and comfy it is.
Feel the heaviness of your body and imagine the weight of your body sinking down into the bed.
Imagine now that your bed has magically grown wings and can fly.
Imagine you and your bed gently lifting up out of this room and outside.
See yourself hovering above your house.
Check out the roof.
You feel safe,
Warm and happy as you start to drift above your neighborhood and higher up into the sky.
What can you see around you?
Perhaps birds flying past giving you a friendly wave.
Airplanes,
A hot air balloon,
A rocket ship,
Maybe even some stars.
What can you see below you?
Rooftops,
Rivers,
Mountains,
A beach?
Just let your imagination wander and take in all the sights.
Now imagine seeing the most beautiful rainbow.
A special rainbow just for you.
Your bed floats so close to the rainbow that you can reach out and touch it.
What does it feel like?
Now you drift over to float through the color red.
Imagine the red of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be red?
Picture yourself full of red,
Shining and glowing.
Think about your favorite thing that is red,
A toy,
A food,
Maybe a flower.
Now you drift over to float through the color orange.
Imagine the orange of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be orange?
Picture yourself full of orange,
Shining and glowing.
Think about your favorite thing that is orange,
A toy,
A food,
Maybe a flower.
Now you drift over to float through the color yellow.
Imagine the yellow of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be yellow?
Picture yourself full of yellow,
Shining and glowing.
Think about your favorite thing that is yellow,
A toy,
A food,
Maybe it's the sun or the sunset.
Now you drift over to float through the color green.
Imagine the green of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be green?
Picture yourself full of green,
Shining and glowing.
Think about your favorite thing that is green,
A toy,
A food,
Maybe a lovely grassy area where you love to play.
Now you drift over to float through the color blue.
Imagine the blue of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be blue?
Picture yourself full of blue,
Shining and glowing.
Think about your favorite thing that is blue,
A toy,
A food,
A piece of clothing,
Maybe the ocean.
Now you drift over to float through the color indigo,
Which is similar to dark blue.
Imagine the indigo of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be indigo?
Picture yourself full of indigo,
Shining and glowing.
Think about your favorite thing that is indigo,
A toy,
A food,
Maybe the night sky before it gets too late.
Now you drift over to float through the color violet,
Which is similar to purple.
Imagine the violet of the rainbow moving through you,
Coloring you in from the inside out.
What does it feel like to be violet?
Picture yourself full of violet,
Shining and glowing.
Think about your favorite thing that is violet,
A toy,
A food,
Maybe a beautiful plant or flower.
Now choose your very favorite rainbow color.
Imagine you are a blank sheet of paper and you can completely color yourself in with this color.
Pick your favorite pencils or textures or use paint.
This is your special artwork.
Color your whole body,
Fingers,
Toes,
Your belly and back.
Imagine coloring in your face.
Finish up with your coloring in.
It's time to float back down from the sky and into this room.
Notice your breathing.
Notice your belly moving up and down with your breath.
Feel into your body and notice the bed underneath you and the blankets over you.
Our rainbow meditation is finished.
It's time for sleep now.
But remember,
You can go on a rainbow adventure anytime you wish.
I just want you to say silently to yourself,
May I be safe.
May I be happy.
May I be healthy.
May all things go well for me.
Good night.
Sweet dreams.
Good night.
Good night.
Good night.
Good night.
Good night.
