Welcome to Susu's Meditation.
Tonight,
To help you fall asleep,
I will slowly guide you to a beautiful story.
But first,
Let's make sure you're all snuggled in your blankets to feel warm,
Comfy,
And safe.
Let's start by laying down on your back with your palms facing the sky.
Now let's begin.
Remember that the most important part in falling asleep is your breathing.
Let's practice together.
First,
Breathe in through your nose,
Slowly.
And breathe out through your mouth even more slowly,
Just like if you had many,
Many birthday candles to blow.
Let's do it.
In.
Out.
Let's do it one more time.
In.
Out.
Don't forget to keep a slow and relaxed breathing while listening.
Now let's scan your body.
It has had a long day.
It must feel ready to rest.
Close your eyes.
No peeking.
Are they closed yet?
So with your eyes closed,
Try to focus on your toes.
Can you wiggle them slowly?
Let's travel up to your legs.
Do they feel tired or simply relaxed?
Now let's keep moving up your belly.
Put your hand on your belly to feel your breathing.
Is your belly going up and down?
Do you feel it moving?
Because it should be moving.
How about your heart?
Move your hand on your heart.
Do you feel it going boom boom?
If not,
Take a moment and move your hand around to find your heartbeat.
When we relax like this,
Our heartbeat slows down,
Which is a great pause for your body.
But sometimes it makes it harder to find.
Keep looking for your heartbeat.
Have you found it?
Feel your heart relaxing.
It's a great pause for your body to rest and recharge for the night.
Now your shoulders.
Move them up and down.
Up and down.
And now make sure that they are fully laying on your mattress and that they are relaxed.
You know that you can always adjust your body to have the best position for your body to fall asleep.
The neck.
The neck is a very strong one,
But it needs to relax too.
Move your head slowly from one side to the other.
Start with the left side.
Try to fully lay the left side of your face on your comfy pillow.
Take a deep breath here.
Now let's do the right side.
Turn all the way to the other side of your pillow so the right side of your face is hidden by your pillow.
Take a deep breath here too.
Let's move your head from left to right one more time.
But this time with a normal breathing.
Left.
Now right.
Now bring your head in the center now.
Let's travel in your mind now.
You already know that it is okay to have many thoughts coming and going.
Let them be here and there and let your mind wander for a moment.
Now let's think about the best part of our day.
Take a moment to review your entire day.
From the moment you woke up.
This morning until right now.
What made you particularly happy today?
It doesn't have to be anything special or miraculous.
It can be very,
Very simple.
It can be something you learned or something you made.
It can be a moment with a friend,
A sibling or a parent.
It can be a new activity or one that you like to do a lot.
It can be something you ate or tasted for the first time.
It can be helping someone.
I always love how I feel after helping someone.
It can be here right now relaxing this moment for you.
Take a moment to choose the highlight of today.
Hold on to that beautiful thought and feel the emotion it's giving you in your heart.
Now let's think about a moment that made you feel a little less happy.
A moment that your emotions were troubled or challenged.
So did you find a moment that was harder for you today?
Was it a conflict with someone or even with yourself?
Was it that you experienced a failure or there was something you couldn't do?
What is it?
Most of the time it is easier to find this one because our mind is programmed to always want to be better.
And that is beautiful.
So now have you found it?
Did you talk to someone about it when it happened?
Did you ask for help?
There are so many people around you ready to help.
All they need is for you to ask for help.
Is there something you can still do about it in order to fix it or to do better tomorrow or another day?
Keep in mind that to every problem there is always a solution.
The solution will not always be easy,
But it's there ready for you to use it.
Now that our body and our minds are mostly relaxed,
Let's listen to another beautiful story.
It all began one beautiful evening in this gigantic fortified castle.
Everyone had always dreamed of visiting this glamorous castle.
Today was finally the day for Mia,
The famous dog,
And Cotton Candy,
The fabulous unicorn.
It was the time to visit and even spend the night in the castle.
When they arrived to the castle,
A magnificent princess welcomed them and offered the two friends their very own and very first crown.
One crown had beautiful blue sapphires,
And it was placed delicately on Mia's head.
The second crown had shiny purple diamonds and was of course placed on Cotton Candy's head.
Cotton and Mia were so proud and joyful of the amazing welcoming memory,
But they were also very hungry.
When they arrived to the fanciest restaurant of the castle,
There was only one very large table,
And two beautiful magical animals were sitting there already,
A tiny cute horse and an even tinier adorable sparkly unicorn.
At first,
Mia and Cotton felt very shy and unsure to join them,
But they quickly understood that nothing fun would happen if they would stay shy in their corner,
So they decided to go ahead and join them.
Quickly,
The four of them instantly became friends and decided to order something not too fancy,
That is pizza.
Not any pizza of course,
The pizza had rainbow pepperoni and it was a delight for the four new friends.
The castle was still unvisited,
So the four friends went for a long tour.
After a few moments,
Mia realized she was alone in the tour.
Cotton and the two new friends had disappeared.
Were they playing tricks on Mia?
Certainly not.
Cotton was Mia's very best friend.
Cotton would never worry Mia.
So Mia started to look for them everywhere.
She asked all the castle staff and other visitors,
But they had vanished.
Was it the evil queen who took them away because they were so pretty?
As Mia walked up and down and up and down and up and down to 20 levels of stairs,
She was exhausted.
But she would never stop looking for her friends until she knew that they were safe.
She went up again,
First floor,
Second floor,
Third floor,
More and more and more stairs,
Fourth floor,
Fifth floor,
Sixth floor,
Seventh floor.
There she had to stop for a quick drink and a crystal clear water fountain.
Then she was off again.
Eighth floor,
Ninth floor,
Tenth floor,
Eleventh floor.
Oh la la,
This was way too many stairs for one simple dog.
Mia needed help.
Then she remembered seeing security mice in the castle.
So she started to look for those tiny holes in the walls to find the commander in chief of the mice.
After asking a few mice,
The message was quickly spread to the mice commander and he knew what to do.
Since mice are small and there are so many of them,
They knew everything that was going on in the castle.
So mouse commander went with Mia just outside the restaurant and he retraced every single step the four friends did together,
Asking every single mouse what they had seen until one mouse said it.
I found them sleeping on this couch earlier and to protect them,
I put them to sleep in the queen's bed.
So Mia was escorted to the queen's room to finally see her three friends napping on the biggest bed she had ever seen.
Seeing her friends.
Seeing her friends so comfy and cozy made her sleepy too.
But mostly all that going up and down the stairs made her extremely tired.
So she went next to cotton candy,
Gave her big friendly hug,
Since she was so happy to finally find her best friend.
Mia felt so grateful for having such an important person in her life.
Almost losing cotton candy made her realize how important their friendship is.
Cuddled next to cotton candy,
Mia closed her eyes and took a deep breath and a high.
They fell asleep dreaming of beautiful castles and unicorns.
