Sun Visualization - Bedtime Use (Longer Track)

The sun, the biggest star, is an easy-to-conceptualize force that children can relate to. Through this guided visualization, children are reminded that they, too, are made of ‘star stuff’ and can embody the glow of the sun, from the inside out. When a child is empowered in this way, she feels safe, confident and able to speak from the heart. The effects of this can be enjoyed in parent-child relationships, student-teacher engagement and in the relationship between the child and his environment.

Transcript

Find a comfortable position and take several deep breaths as follows.

Inhale deeply through the nose and then breathe out,

Extending the exhale.

As you are taking these breaths,

Allow your body to release any stress and tension.

Breathe in,

Hold it,

And exhale deeply and try to empty your lungs as you exhale.

Feel yourself becoming more and more aware of your breath.

Take another long,

Deep breath in,

Hold it just for a moment,

And then fully exhale.

You will start to feel more and more connected to a calmer place in your mind and soul.

In the next few moments,

You're going to enter a very deep state of relaxation.

And we're going to start by focusing on a spot on the wall or the ceiling and focus all of your attention on that spot.

Continue to focus your attention on that spot and you might begin to feel your eyelids are becoming more and more relaxed.

Just continue to stare at the spot.

You may begin to feel your eyelids want to blink and that's just fine as you become more and more relaxed.

In a moment,

I'll count from one to three.

When I reach the count of three,

You may allow your eyes to gently close.

One,

Two,

Three.

Now allow your eyelids to gently close and with your eyes closed,

I'd like you to notice what's going on behind your eyelids.

Maybe you can see color.

Maybe you can see shapes or maybe nothing at all.

It really doesn't matter just as long as you know what's going on.

And now we're going to relax your body one part at a time.

As I say these words,

I'd like you to repeat them after me in your mind.

And as I say these words,

The most important thing for you to do is feel the effect of what you're repeating and allow yourself to really let it sink in.

So to begin,

I'd like you to be aware of the weight of your feet resting there and say to yourself,

My feet are becoming heavy and comfortable,

Heavy and comfortable,

So heavy and so relaxed.

My ankles,

My shins,

My calves are becoming so heavy and so comfortable,

So heavy and relaxed.

My legs are becoming heavy and comfortable,

Heavy and comfortable,

Heavy and so relaxed.

My hips are heavy and relaxed,

So heavy,

So comfortable,

So relaxed.

I feel as though I am sinking deeper and deeper and deeper relaxed.

My tailbone is relaxed.

It's like an anchor grounding me to the earth,

Protecting me.

So heavy,

So relaxed,

So comfortable.

My lower back is relaxed.

My tummy muscles are relaxed,

Heavy and comfortable and relaxed.

My upper back and my chest are so relaxed and so comfortable.

My breathing is regular and relaxed,

Slow and deep.

I'm aware of my breathing,

But I'm so comfortably relaxed.

My shoulders are loose and limp,

Loose and limp.

I feel like a limp rag doll,

Floppy,

Loose and so relaxed as my shoulders drop into a relaxed and comfortable position and my arms are becoming heavy and comfortable and so relaxed.

Relaxation is draining down my arms,

Draining down my arms.

My arms are heavy and relaxed and so comfortable.

My hands,

They feel like lead.

They are as heavy as lead.

It's difficult to know where my fingers end and my fingers begin because they are so comfortable and so relaxed.

I'm aware of the temperature of the air on my skin and the position of my body resting here,

But I feel so relaxed and at peace.

My neck and throat feel relaxed.

My jaw is relaxed,

My teeth are relaxed and my tongue is relaxed.

I even feel a little space between my teeth.

My face is relaxing now and the muscles around my mouth are comfortable and relaxed and my cheeks are flat and smooth,

Flat and smooth.

My nose is relaxed and I'm aware of the temperature of the air inside my nose.

I notice how the air that I breathe in is slightly cooler than the air that I breathe out.

My eyes are relaxed and heavy,

Heavy and relaxed.

I notice patterns of light filtering through my closed eyelids and I remain so comfortably relaxed,

So relaxed and at peace.

I'm at one with my soul,

With the universe.

My forehead,

It feels like silk,

So smooth,

So relaxed and so comfortable.

An inner sense of peace and calm enters the crown of my head and it flows all the way down,

All the way down to the tips of my toes because I am one with my soul,

One with the universe.

I'm allowing my mind,

My body and my soul to be open and receptive to suggestions that benefit me and I listen with my whole mind,

Body and soul as I go down to a deeper level of understanding.

Going deeper and deeper down,

Deeper and deeper.

When I reach the bottom,

I will remain there for a little while until my conscious mind is ready to receive guidance from my soul.

I'd like you to find a comfortable position and gently close your eyes.

I'd like you to take a deep breath in and out.

Take another deep breath in and out.

One more deep breath in and out.

Keeping your eyes closed,

I'd like you to focus on a word and the word is sunshine.

I'd like you to think about that word quietly.

You can imagine it being written in the inside of your head.

You can imagine saying it to yourself,

But just focus on that word,

Sunshine,

Sunshine as you keep breathing gently in and out.

Now I'd like you to imagine that this sunshine is starting to surround you.

You can feel the warmth of the sun.

It's almost as though it's tickling you.

You can feel connected to it as it starts to wrap your whole body from the top of your head to the tips of your toes with its beautiful warm yellow glow.

Now I'd like you to imagine that the sun is almost massaging your scalp.

You can feel this warm,

Warm feeling on your scalp.

And the light of the sun starts to fill your head,

Your forehead,

Your eyes,

Your nose,

Your ears almost start to glow with the yellow orange color of the sun.

You can imagine that this beautiful glow of the sun starts to float down through your jaw,

Your neck,

Your shoulders.

It's like someone is there with their hands on your shoulders massaging them,

Relaxing them and the sun shine seems to flow down your arms all the way to the tips of your fingers.

And it wraps around your chest and your back,

Down your spine to your lower back,

To your tummy,

All the way down to the tailbone and slowly the sun,

The beautiful warm feeling of the sun starts to go down each one of your legs,

Massages your knees,

Your shins,

Your calves,

Your ankles and your feet all the way to the tips of your toes.

The warm,

Beautiful sunlight is wrapping in you and outside of you.

And you remind yourself that you are just like the sun.

You are made of the same atoms as the sun.

You are a star.

You are made of star stuff.

The world needs you.

The world needs your bright light shining because you have so many gifts that are unique to you because you are you.

You are amazing,

Brilliant.

You are sun shine.

Take a deep breath in again and out.

In your next deep breath,

Imagine yourself breathing in the word sunshine and you breathe out your feelings that you might be holding in like anger or sadness or disappointment,

Anything that might make you feel upset.

So let's just give that a try.

You breathe in the beauty of the sun and you breathe out anything that's holding you back or bothering you.

Sometimes I even imagine when I breathe out that those heavy thoughts and feelings come out as though they're a different color.

So sometimes I imagine them breathing out as a color block and when I breathe in the sun it gives me new life,

A new chance,

A new beginning.

So keep breathing in this beautiful warm sunlight and keep breathing out anything that's hurting your heart.

And just do this slowly and surely.

And imagine yourself just continuing to breathe in and breathe out and refreshing yourself and let go of anything that you're holding on to.

Just do that for a few minutes.

As you take another deep breath in of sunshine,

You remind yourself that you are a star.

Anytime you need your deep breathing in and out can connect you with the warmth of the sun,

The warmth of you,

And the warmth of all the people in your life that love you because you are you and you are a star.

You are made of star stuff.

So breathe it in,

Sunshine.

Take a deep breath out,

Another deep breath in.

Think of the word sunshine and breathe out.

Always remember how you got to this place,

This feeling of sunshine,

Of light,

Of safety.

Whenever you need it,

You can go back to this place by closing your eyes and connecting with the word sunshine.

Now that you've connected with the deepest part of your being,

Let yourself drift off to sleep.

Your sleep is where your soul speaks to you.

Let it know that you hear it.

You are committed to your soul's journey and your soul's purpose.

You sleep deeply and when you awake in the morning,

You feel free.

Free to let your light shine bright.

Free to be you because you are the light.