Now it's time to drift off to sleep.
You will sleep so deeply and have beautiful dreams.
Gently rest your hands on your tummy and feel how your breath moves your tummy.
The breath comes in and releases out,
All on its own.
Feel your tongue in your mouth,
A very strong muscle.
Make three circles with your tongue inside your mouth,
Behind your lips and over your teeth.
One,
Two,
Three.
Now make three circles in the other direction,
Feeling your teeth with your tongue.
One,
Two,
Three.
Now feel your tongue relax.
Send your attention to your ears and allow your ears to relax inside your head.
You will only be hearing the sounds from your beautiful dreams very soon.
Right in front of your ears is the top of your jaw.
Your jaw moves up and down and side to side when you chew and laugh and talk and sing.
Wiggle it around a bit and then let it relax and release.
Next come your eyes.
Close your eyes and make three slow circles with them.
One,
Two,
Three.
Now let them rest a bit and make three slow circles in the other direction.
One,
Two,
Three.
Now let them rest and release.
Rest and release all the muscles in your face on top of your head and the back of your head.
Send your attention back to your hands on your tummy,
Rising and falling with each breath.
Slowly wiggle your toes.
Slowly circle your ankles.
Tell your whole body to melt into the bed.
Imagine you are walking in a grassy field on the side of a hill.
You can see all around you blue sky and clouds.
Wherever you turn,
You can look out over the land.
The grass feels soft under you and the sky is so beautiful that you lie down on your back so you can look at the clouds.
What colors do you see?
Are there different shades of white?
Different shades of soft gray or green or blue or pink?
What shapes do you see?
Do they look like anything familiar?
Animals?
Furniture?
People?
Toys?
Landscapes?
Or do they just look like interesting shapes?
What kind of blue is the sky?
Is it bright or deep?
Now think back on the day you had today.
You will be sleeping soon,
Sleeping through the night.
Did you go out today and see the sky?
Were there clouds in the sky?
What kinds of clouds?
What were their shapes?
Think back on your morning.
Who did you say good morning to first?
What did you have for breakfast?
What clothes did you wear?
Think back on all that and say,
Thank you for this beautiful day.
Imagine your day in the shapes of the clouds.
Where did you go?
Who did you see?
What did you do?
And how did you feel?
Go through the middle of the day and ask yourself,
Where did you go?
Who did you see?
What did you do?
How did you feel?
For everything good,
For good friends,
And food,
And funny things,
Say thank you.
Imagine all those things in the shapes of the clouds.
Or you can imagine there is a long,
Long cloud like a shelf where you can put all those memories.
If anything comes up like disappointment,
Being angry,
Or frustrated,
Or sad,
Give it a cloud shape and put it in the sky,
On a cloud.
Take your time,
As you imagine letting everything go to the clouds.
There are so many clouds,
So many soft colors and shapes.
And now,
You see the clouds coming together,
Slowly and steadily making a big,
Beautiful cloud shape.
Gathering together everything you experienced during the day and left on the clouds.
The clouds are gathering together and making the shape of a great big cloud ship with sails that billow and blossom.
The cloud ship has a smile for you and a promise that it will carry everything you've put on the clouds off to a special place of memories.
So you will sleep deeply and have wonderful dreams.
See the smile on the cloud ship as it sails away.
Everybody sleeps,
Everybody dreams.
