Let's begin.
Let's begin by finding a comfortable resting way to be in the body.
Maybe let your body lay back on something soft and supportive.
You can tuck yourself in nice and cozy.
And let's see if you can begin to soften your body.
You can imagine your body is soft like a marshmallow.
The marshmallow isn't tough or chewy or hard.
The marshmallow is soft and fluffy and light.
Just let your marshmallow body rest where you are.
Breathing lightly.
Let's notice the breath that we bring into our body.
As you breathe in,
Can you feel the air moving into your body?
And as you breathe out,
Can you feel the air leaving your body?
We can become breath detectives.
What do you notice as breath enters the body?
And what can you notice when you breathe out?
Let's see if you can notice the temperature of the air in your nose.
Breathing in your nostrils might feel cool.
Breathing out your nostrils might feel warm.
And maybe you feel a tickling in your nose.
And that's okay.
Notice your nose as you breathe.
Let's take a closer look at our throats.
We can become detectives of the breath in the throat.
Can you notice the cool air moving into your body?
And can you feel the warm air moving out?
What else can you notice in your throat?
Let's notice the chest now as we breathe in.
Using our detective lens,
Our magnifying glass to the chest.
We might notice the chest's gentle rise and fall.
We might notice the way that our rib cage opens up.
Or the way that our lungs inflate like balloons inside our chests.
Watching and noticing.
Let's begin to notice the breath in our bellies.
As we breathe in slowly and deeply,
Let's see if you can notice your own belly rise.
You can place your hand on your belly.
And see if the hand moves up and down with the breath.
Turning our detective lens to our bellies,
What else can we notice here?
What else is the belly telling you?
Maybe there's a gurgle in your belly.
Just noticing the body.
And let's notice the heart.
Right in the center of your chest,
Right in the center of your being,
Your heart.
Can we bring our detective lens to the heart?
Can you hear your heart beating?
Can you turn your listening ears all the way to the inside?
Feeling really,
Really quiet and listening.
And maybe you can feel the feeling of your heartbeat in your chest.
Thump,
Thump,
Thump,
Thump.
That drum beat that beats inside you.
Let's let that drum beat.
Your heart's song,
Your heart's rhythm soothes you into a space of calm.
This quiet,
Soft space right in the center of the heart,
Our peaceful place.
Can you feel your peaceful place?
Can you feel the stillness in your heart?
Can we find our stillness,
That peaceful place in our hearts?
We could begin to open ourselves up to the path of dreamland.
The place where imagination runs wild and creates.
So let's stay in our calm space,
Our peaceful place.
And let's begin to open up the imagination.
I invite you to imagine yourself standing at the edge of a forest.
You can imagine the feeling of the ground beneath your feet as if you were there.
Noticing in your imagination,
Are you standing on rocks or dirt or grasses?
And when we let our imagination open like this,
We allow ourselves to be swept away in what we create.
Let's imagine the feeling of the air on our skin as we stand at the edge of this forest.
Maybe there's a breeze blowing.
Maybe you can sense the temperature on your skin.
And what else can you feel?
Imagining ourselves at the edge of the forest,
What can you hear?
Can you hear the wind moving through the branches?
Can you hear the birds talking,
Singing,
Calling out to one another?
Perhaps they're calling out to you,
Inviting you to come adventure in the forest.
And at the edge of the forest,
What can you smell?
Can you smell the sharp,
Piney smell of the evergreen trees?
Can you smell the wildflowers that are blooming down by your feet?
Perhaps you can smell water off in the distance.
Let's imagine in front of us there is a path.
We can see the path clearly and it feels welcoming and warm.
We know as we journey down this path,
We're moving closer to dreamland.
Keeping your imaginations open,
I invite you to begin to imagine yourself moving down this path.
Feeling each footstep,
Noticing what you see and what you hear.
Keeping your eyes open for any magical creatures that you might meet along the way.
Letting your body be soothed.
Letting your imagination create the dream space.
Letting your mind be soothed.
Allowing yourself to slip into sleep.
Sweet dreams.
