Hello everyone.
Welcome to this exercise,
Slow,
Sweet and sleepy.
It will help you fall into a gentle,
Happy sleep.
You and your mom will do this exercise together,
Lying side by side.
So if there's room,
Please lie down now,
Side by side on your bed.
And if there's not quite enough room,
Lie on the floor together.
Get some pillows and blankets so you'll both be cozy and warm and comfortable.
Have everything you need?
Excellent.
And now close your eyes softly like a butterfly fluttering its wings.
Start by feeling all the places your body touches the floor or bed,
Whatever surface is beneath you.
The back of your head,
Your shoulders,
Your hands,
Wherever you feel that surface under you.
Let your attention move gently around your body to find as many places as you can.
Nice.
And feel how heavy your body is on the surface,
How the floor or bed completely holds up your body.
You can let go 100% and be safe and supported.
Feel how good that feels.
You don't have to do anything to be supported.
Now feel your chest move up and down when you breathe.
It might be slow or fast.
Whatever your breath is doing naturally is totally fine.
And feel the breath inside your chest too.
What does it feel like?
Is it warm or cool or tingly or sparkly or clean?
Whatever it feels like for you and your mom,
Let's call that your breath energy.
Now start to breathe in and out as slowly and quietly as you can.
As if your mom was asleep and you don't want to wake her up.
Breathe in really slowly like that and then out again.
Breathe in like this.
And out.
Great job.
Now try that for three breaths on your own,
Making sure you don't get out of breath.
Just breathe as slowly and quietly as you can,
Feeling your breath energy moving in and out of your chest.
The next time you breathe out,
Send your breath energy down both of your arms.
Feel your tingly,
Warm or sparkly breath energy moving slowly down each arm and then back up again when you breathe in and out.
It's like your arms are breathing and relaxing.
And let your breath energy even relax your hands.
Feel it flow in and out of your hands.
So now your chest and arms and hands are gently breathing slowly in and out.
Notice if your arms feel heavy or light.
Whatever you feel is perfect.
When you breathe quietly and slowly like this,
You're telling your body,
It's okay.
It's time to let go and be quiet and slow,
Getting sleepier and sleepier.
You can't do this exercise wrong.
Anytime you feel unsure about what to do,
It's okay.
Just come back to feeling your chest moving gently up and down and feeling the floor or bed holding you.
You're safe,
Warm,
Supported,
Lying here next to your mom.
Now feel your breath energy moving down,
Down into your belly.
Feel how your belly goes up and down when you breathe too.
Going slowly and softly up and down as you breathe.
You're breathing in and out of your chest,
Your arms and hands and belly all at once,
Filling you with warmth and safety.
It's okay.
It's time to let go and be quiet and slow,
Getting sleepier and sleepier.
And feel your mom breathing beside you.
Can you hear or feel her quiet breath too?
She's here with you,
Breathing and getting quiet and slow.
And hold your mom's hand for a minute if you like.
Feel the gentle movement in her hand when she breathes.
Feel and hear your mom beside you,
Supporting you and loving you.
You can be so comfortable and safe with her here beside you.
You're doing so great.
Now let's help your body slow down even more by sending your breath energy up and down your legs.
Breathe in and send it down into your legs and knees and feet and toes.
And breathe out,
Bringing the energy back up through your legs,
Your belly and chest and arms and hands.
Notice if your legs feel heavy or light.
You're filling your body with soft,
Warm,
Quiet breath energy from your chest all the way to the tips of your fingers and the tips of your toes.
Safe,
Quiet,
Easy breath.
Feel your breath like a quiet wave moving up and down your body.
So warm and gentle.
The next time you breathe in,
Bring your breath all the way up your legs and belly and chest all the way into your head.
Breathe that quiet,
Slow breath in and out of your whole head,
Relaxing your cheeks and ears.
So quiet.
Through your mouth and lips.
Feel the breath relax in your forehead and your eyes.
Let your eyelids get so heavy.
They get heavier and heavier each time you breathe out.
Heavy and soft.
And now feel your whole body from the top of your head to the tips of your fingers and the tips of your toes as you breathe in and out.
Every part of you breathing slowly and quietly.
Relaxed and heavy.
You've been so amazing listening and breathing.
Now just let your breath be normal the way you usually breathe.
And notice how warm and relaxed and safe your whole body feels inside from your head to your toes.
If you're still holding your mom's hand,
Just feel the soft,
Warm feeling of having her close.
Give her hand a little squeeze.
You're here together,
Warm,
Safe,
Loved and sleepy.
Maybe now it's time to just fall asleep right where you are.
Or maybe you need to get into bed now.
Just open your eyes a little bit and move slowly and quietly,
Just like you were doing with your breath.
Slip under your covers,
Warm and safe,
Your mom sitting beside you and loving you.
You did so great.
Good night and sweetest dreams.
