Music Billy and Zack the Cat,
A guided meditation for children.
Hello and welcome to this rest time at the end of your day.
Wherever you are,
Let your eyes close shut.
It is time to get ready for sleeping.
You've had a busy day and now is your chance to relax a little bit and just enjoy the feeling of being still.
When you have a full day of playing and learning,
It feels nice to just be cozy for a little while.
The time you spend resting now will help you grow up big and strong and will give you lots of energy for tomorrow.
So let your body soften and relax and enjoy the nice feelings your sleeping space gives you.
This is resting time,
But resting time does not have to be boring.
Instead of just laying there,
You can listen to this story.
A story about a little boy named Billy and his friend Zack,
A little black and white cat.
Close your eyes and imagine that you're watching Billy and Zack seeing what they see,
Smelling what they smell,
All the while safe and cozy in your bed.
It is comfortable here and you can listen to this story as you get more and more sleepy.
Just listen to the music and the story.
Music Once upon a time there was a little boy named Billy.
Billy liked to play outside,
To read story books and draw pictures.
One year for Billy's birthday,
His parents had given him Zack.
Zack has soft black fur,
But each of his feet are white.
It looks like Zack is wearing little socks on his paws,
But it is really just the color of his fur.
Billy and Zack are best friends and they do everything together.
Today was a busy day for Zack and Billy.
They got up and ate breakfast and then spent the day playing toys with some of Zack and Billy's friends.
They had lunch and helped make supper.
Billy took a bath,
But Zack did not.
And now Billy is laying in bed with his cat Zack.
Zack is nestled up against Billy's chest,
His soft little tail resting on Billy's arm.
They are both tired from their busy day and they are beginning to feel very sleepy.
Billy takes a big breath all the way to the bottom of his belly.
He sighs it out,
Feeling the way his stomach goes down like a balloon.
It feels nice,
So he takes another deep breath and sighs it out again.
Billy knows that doing this helps him calm down before falling asleep.
He can let his breathing be as fast or as slow as he wants.
It feels natural,
So easy he does not have to think about it in order for it to happen.
You can breathe in slowly like Billy,
Filling your belly up with the air and then letting it out.
Give it a try.
How does it make you feel?
Outside it is cold,
But in bed Billy and Zack are nice and warm.
It is nice here in the room.
Billy and Zack are safe and cosy in bed,
And so are you.
Feel how your arms and legs are getting warmer and heavier.
With every breath you take,
You can feel your limbs getting more and more tired.
You can imagine your feet getting heavy as if you were putting on a pair of thick winter boots.
Your fingers are warm as they curl a little bit more into your hands.
Let this heavy feeling stay with you,
Because the warmer and cosier you get,
The closer you get to an exciting imaginary adventure.
Billy and Zack want you to come along with them on this pretend adventure.
You will be warm and safe,
And nothing will happen to you because all of this is in your imagination.
This is just a fun story,
A nice way to end your very busy day.
You can imagine Billy and Zack,
The cat standing nearby,
Maybe in your room,
Or maybe out in the hallway.
They are so excited to see you.
As your legs seem to sink further and further into your mattress,
You can imagine yourself pretending to stand up and walk to your bedroom door,
Meeting them along the way.
Even though what you are imagining seems real,
You know that you are still in your bed in real life.
Since you know that you won't really leave your bed,
You can feel safe and cosy all night long.
Besides,
You know that something exciting is waiting for you.
You and Zack and Billy are going on a fun trip.
The three of you walk out of your house just for pretend and find yourself standing in a magical forest.
The trees seem taller than you and Billy have ever seen,
But you are not scared.
It is sunny and warm,
And you are surrounded by amazing sights.
You can see trees made out of candy with lollipops growing instead of leaves.
A fairy lives in a house made of soap bubbles,
And ahead of you two kittens play with a ball of string.
Zack runs off to join them,
His whiskers twitching with enthusiasm.
You and Billy know he will come right back.
Right now is your time to explore the magical forest.
What do you see?
Are there any unicorns and friendly dragons,
Or characters from your favourite movies and books?
Let yourself walk through the forest,
Enjoying whatever you see.
What do you see?
Are there any unicorns and friendly dragons,
Or characters from your favourite movies and books?
Let yourself walk through the forest,
Enjoying whatever you see.
What do you see?
Are there any unicorns and friendly dragons,
Or characters from your favourite movies and books?
Let yourself walk through the forest,
Enjoying whatever you see.
What do you see?
Are there any unicorns and friendly dragons,
Or characters from your favourite movies and books?
Let yourself walk through the forest,
Enjoying whatever you see.
What do you see?
Soon you can see that the forest is leading you to a special bridge.
A bridge made out of a magical tightrope,
Stretched between the forest and a magical land that lies beyond it.
The tightrope extends through the sky,
Supported by fluffy white clouds.
You and Billy and Zack the cat are safe.
None of you can fall off the rope,
And even if you did,
It will be like landing on pillows in the clouds.
You are safe,
And so you take your first step out into the tightrope.
It is easy for you,
And soon you are skipping across the rope,
Through the clouds,
And toward a carnival on the other side of the sky.
When you arrive at the carnival you are excited.
There are rides everywhere,
From roller coasters to race cars to a carousel with ponies.
You can ride a giant ferris wheel going around and around,
Up and down.
If you want,
You can play games at one of the hundred stalls,
Filled with prizes just waiting to be won.
There are stuffed animals and candies and toys,
Balls and storybooks and stickers.
Music plays all around you,
And the air is full of the smells of your favorite foods.
If you get hungry,
You can pick out any snack and enjoy it.
Lemonade,
Ice cream,
French fries,
Lollipops,
Hot dogs,
Anything you want,
You can have.
Billy and Zach the cat are beside you,
Ready to ride the rides,
Eat the snacks and play games.
For just a few minutes,
Listen to the sounds around you,
And explore the carnival.
You get to decide what to do.
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And rest well.
Music plays Music plays Music plays
