Hello,
I'm Rebecca and I'm going to be your guide tonight to help you get to sleep.
We're going to do a little practice called goodnight starlight.
This is best done in your bed.
So get in your bed and get comfortable while I tell you what we're going to do together.
We're going to do a little practice where we lie with our body shaped a little bit like a star,
Draw an outline around our body to make a star,
Colour it in and hang it on the wall and say goodnight to it while I drift off to sleep.
Are you cozy yet?
Does this sound like something you'd like to do tonight?
If it does,
Let's begin together.
Lying in your bed,
Roll so that you're on your back,
Taking your arms and legs and putting them in a little bit of weight to each side,
Kind of like you say like a star.
Turn your palms up,
Let your feet fall to the sides.
As you're lying in this shape,
Begin to notice all the spots where your body touches your bed.
Maybe you can notice the back of your head,
Your back,
Your arms,
Maybe you can feel where your legs touch your bed.
Whatever you notice is just fine.
Just noticing now,
Where does your body touch your bed?
There's no right or wrong answer.
There's no way to get this better than somebody else.
Just noticing how does lying in your bed feel to you?
Noticing where parts of your body touch your bed and then noticing where the blankets or the covers touch your body on top.
Can you feel warmth or coolness?
Maybe it's smooth or scratchy.
It doesn't matter.
Just notice what it feels like.
And if you want to,
You can move to make yourself more comfortable.
If you notice something that didn't feel great to you,
You can adjust it.
And now we're going to pretend that we're a star.
So have you got your arms and legs a little bit out to the side?
So if you're looking at yourself from above,
You'd look a bit like a star shape or maybe a starfish.
You might have seen one of those.
So starting with your awareness at one of your hands.
And awareness just means noticing what something feels like.
When you take your awareness to your body,
You might feel cool or warm.
Something might feel heavy,
Itchy.
Maybe it might feel like a particular color to you.
Maybe sometimes when you notice your body,
You can feel a sound.
It doesn't matter.
Whatever you notice is what you notice.
If you notice something that makes you feel uncomfortable,
You can skip over that and maybe talk to someone afterwards about why you felt uncomfortable.
So taking your awareness to one of your hands.
Whichever hand you choose doesn't matter.
And when you've got your awareness,
You're noticing in one of your hands.
See if you can pretend to draw a line from the fingertip in the middle of your hand,
Out the outside of your arm to your shoulder.
Noticing if you can do that with your mind and your imagination.
And then from the shoulder,
Draw an imaginary line up to the top of your head.
And we're going to pretend that's like the pointy part of the star.
Noticing that pointy part of the star and drawing an imaginary line from that pointy part of the star on top of your head down to your other shoulder.
So now we've got the top part of our star.
We're going to imagine a line from the shoulder out to the tip of the other hand.
There you go.
See if you can imagine that.
So we've got one point of the star at the top of your head.
And we're going to make one now with the hand that you've just drawn to.
And pretending that finger's like the pointy bit of the star,
Draw an imaginary line along the inside of your arm this time to your armpit.
And then from your armpit all the way down to your big toe on that same side of your body.
Now this big toe is going to be the imaginary star point.
See if you can picture that.
And then draw a line from this big toe to the middle of your belly like your belly button.
And then from your belly button to the opposite toe.
Now this toe is going to be like a star point.
And from this star point,
Your toe,
Your big toe,
See if you can draw an imaginary line using your mind all the way up the side of that leg up to your armpit on that side.
Now it doesn't matter if you get a little bit confused with this but maybe you're back at the same arm where you started.
And you can draw a line from your armpit along the bottom of your arm to that tip.
How's that feel?
Can you picture that maybe you've drawn a star around the outside of your body with your head,
Top of your head,
One of your fingertips on one hand,
Your big toe,
Then your other big toe,
Then the other fingertip on the other hand as the points of the star.
Just lie there shaped like a star for a moment with that outline that you've drawn.
And next we're going to color our star in.
It doesn't matter what color you use,
It's imaginary.
You can use a gold or silver,
Red,
Blue,
Green,
Yellow,
Any color star.
Just start coloring in your star with your imagination.
If you can't choose a color that's okay.
I'm going to suggest if you can't choose a color you can just color your star in white like a sparkly bright white.
Coloring in your star with your imagination.
The star you've drawn on top of your body as you're lying in your bed getting ready to go to sleep.
Coloring in a little bit more.
We're almost finished.
If you have not finished that's okay.
Just use your imagination to fill the rest of the star with the color that you've chosen.
Coloring in your imaginary star with your own color.
Finishing that up now.
See if you can picture the whole star in your mind's eye.
The whole star resting on top of your body.
If you want to now you can lift that star with your mind imagining that you can hang it up on your wall in your bedroom.
Choosing a spot now to pick that imaginary star up and hang it on your wall.
Now that imaginary star has got a color that you chose.
This bit's tricky.
See if you can do it.
See if you can picture that the star can sparkle like a star that you see in the sky.
Twinkle and sparkle using the imagination that you've got to make your star.
Twinkle and sparkle.
The color you've chosen with the star shaped a little bit like your body.
Hanging on your wall as you get ready to fall to sleep.
It's nearly time to go to sleep.
So we're gonna turn to the star and say good night starlight.
Good night starlight.
Good night starlight.
And if you haven't already done so just close your eyes.
Sighing out three times like this.
With your eyes closed again.
Once more to make three.
And you can give up pretending to be a star.
You can bring your arms in.
You can roll to one side or the other.
Getting your body in whatever shape you like to sleep in.
Moving now so your body's in whatever shape you like to sleep in.
And when you've chosen that shape we're just gonna do that thing again where we feel where our bodies touch the bed.
So when you're ready in the shape you're gonna sleep in.
Notice which parts of your body are touching the bed.
And when you notice you might feel warmth or coolness.
Maybe you'll feel the covers touching you.
Maybe you'll feel where your body touches the covers.
You'll start to feel a little bit heavier sinking into the bed in all the parts where your body touches the bed.
And allowing the covers that touch you to rest easily on you.
There's nothing else to do today.
The day is done.
Goodnight starlight.
Goodnight starlight.
Goodnight starlight.
