The Land of Nod From breakfast on through all the day At home among my friends I stay But every night I go abroad afar Into the Land of Nod All by myself I have to go With none to tell me what to do All alone beside the streams And up the mountain sides of dreams The strangest things are there for me Both things to eat and things to see And there are many sights abroad till morning In the Land of Nod Try as I like to find the way I never can get back by day Nor can remember plain and clear The curious music that I hear Sleep is my reward for a day well spent Every day is well spent Every day in every way I am getting better and better I see the good in myself I see the good in others It is easy for me to do my best I understand that my best will change depending on the circumstances Today I did my best I am worthy of deep healing sleep All rhythms are a part of life Being asleep is as important as being awake We are surrounded by rhythms The large rhythm of a year The pulses of the seasons within the year Weeks and months Days and nights Walking,
Running,
Our heart beats Our breath I feel the rhythm of my breathing and feel safe I sleep peacefully through the night and wake up refreshed,
Eager for a new day There is a time for everything Now is the time to sleep I am ready to fall asleep easily now I am grateful Going to sleep with a grateful heart helps me sleep soundly and fills me with happy thoughts I am grateful for My family I say their names feeling grateful in my heart My friends I say their names feeling grateful in my heart I am grateful for things I have learned such as I am grateful for places I have visited,
Like I am grateful for my amazing mind and ideas like I am grateful for running water and all the amazing things that are around me every day like I am grateful for my body and my health Things I love to do are I am grateful Going to sleep with a grateful heart helps me sleep soundly and fills me with happy thoughts There is a garden in my heart When I turn out the lights,
I lie still and feel my breathing My breath goes in and out in its own rhythm Like waves on the sand,
Sometimes it is steady and sometimes there is a long pause for a deeper breath I center my attention in my heart,
Feeling all the parts of my body that surround my heart being moved by my breath I use my imagination to visit the garden of my heart This is my own place and can look any way I'd like it to look It can look like a garden from a fairy tale or an overgrown garden bursting with flowers or even a vegetable garden It can look like a garden from Arabia with roses,
Beautiful tiles on the walls and a gentle fountain in the center Or a Japanese garden with ponds of goldfish and simple arrangements of flowers and trees I can spend my time visiting this garden,
Alone or with a friend,
Resting,
Walking,
Lying down,
Sitting on a swing and I think of all the good things in the garden until I easily fall asleep I begin my sleep with a smile As I lie in bed,
I smile I feel how that smile changes the way I feel in a positive way I imagine my smile is made of light,
Maybe a white light or golden or mint green or soft blue or lavender I imagine I can shine that smile light inside my body First I shine it on my forehead I remember to breathe as I shine the smile light Then I shine the smile light on my throat I shine the smile light in my heart,
Feeling it fill my heart with beautiful light I shine the smile light right above my belly and below my ribs,
Letting the smile light melt away any worries or bad memories I choose my dreams Tonight,
As I notice my breathing,
I let my mind travel through the day With every exhale,
I release something that happened Good or bad,
They're done now and I prepare for sleep Now I observe my breathing by counting 1 for the inhale 2 for the exhale 3 for the inhale 4 for the exhale 5 for the inhale 6 for the inhale 7 for the inhale I go abroad afar,
Into the land of Nod All by myself I have to go,
With none to tell me what to do All alone beside the streams and up the mountain sides of dreams The strangest things are there for me,
Both things to eat and things to see And there are many sights abroad till morning in the land of Nod Try as I like to find the way,
I never can get back by day Nor can remember plain and clear the curious music that I hear When I am done,
I whisper out loud,
I choose to dream about
