Hi,
It's Abby here from the Mindful Bee and I'm here to guide you through a bedtime meditation.
Today we are going to take a trip into the clouds,
Allowing a soft gentle breeze to guide us across the night sky.
How does that sound?
Peaceful?
Great!
Now first you need to have a little wriggle around in your bed to get as comfy and snug as you possibly can.
Are you ready?
Now just allowing your eyes to gently close.
We're going to start by taking some nice deep slow breaths so that our bodies can get nice and relaxed.
So when you're ready,
Count to four on a big in breath and then five on a slow out breath.
Go at your own pace.
As you breathe in,
Just filling up your chest and lungs as much as you possibly can.
And as you breathe out,
Feeling yourself blowing away all the stale air you've been holding onto throughout the day.
Again when you breathe in,
Feeling your belly and then your whole chest grow big and wide.
And as you breathe out,
Allowing yourself to softly melt into the mattress beneath you.
Do this a few more times until you start to feel really,
Really relaxed.
Breathing in sleep and relaxation.
And when you breathe out,
Noticing how it feels to be lying here and how any tightness in your muscles is simply melting away with each breath.
Breathing gently and slowly now.
Nice long,
Slow,
Deep breaths in and out.
In and out.
Now as you lie here,
Feeling all soft and sleepy,
Just imagining that your bed becomes as light as a feather.
And that the ceiling above your head has melted away so that you can see the stars and the moon above you.
Notice how twinkly the stars are.
There are too many to count,
But you see if you can anyway.
The sky has turned a beautiful dark blue and you can see soft pink clouds like candy floss floating above you.
Very gently and very slowly,
You feel your bed rising into the evening sky.
Feeling safe and warm under the covers,
You drift up towards the nearest cloud.
And as you glide through it,
You feel the warmth and softness of it on your face and skin.
And where it touches,
You feel the muscles around your eyes and mouth go all soft.
Your arms and hands relax next to you and you feel your whole body let go as you land gently on the fluffy surface of the cloud.
Slowly becoming aware of the sound of the birds singing in the trees below you as they make their way back to their nests.
You can feel a gentle breeze guiding your cloud through the sky and hear the soft buzz of insects and the velvet thud of rabbit and fox paws as they head off to their little holes and burrows for the night.
Keep breathing slowly in and out as you listen to the sounds below you.
Imagining now that your little cloud is passing over the tops of houses and every time you pass over a chimney,
The warm air rising out of them sends a ripple of warmth through you too.
Little birds are flying past and you reach out your hands to stroke their feathery backs.
Lying here you can see other clouds moving along ahead of you and beside you and hear the constant sounds of little birds and animals around and below you.
It feels so peaceful and so calm and so soothing.
You may find your mind wandering away and that's perfectly okay.
If it wanders,
Just noticing that thought and placing it gently on one of the clouds floating next to you.
Watching it float away across the sky ahead of you and then returning to your breath going in and out of your body and the sweet sounds of nature.
See if you can notice the flow of the cloud beneath you,
Feeling the warm breeze pushing you gently across the sky,
Breathing in and out as you float smoothly along.
Noticing the twinkling stars above you,
Shining brightly and the moon which has a kind smiling face upon it,
Sending you sleepy thoughts and wishes as you drift through the sky.
Softly breathing in and out.
In and out.
Becoming aware when your mind has wandered.
Noticing the thought and then placing it gently on a cloud beside you.
Watching it float away on the warm soft breeze being carried further and further from you.
Noticing the moon with its big round smiling face and feeling a slight warmth from it on your own face,
Causing all the little muscles around your eyes and mouth to relax and soften.
Feeling the warmth spreading down your neck and into your shoulders,
Then your arms,
Your hands and fingers,
Feeling them sink into the covers beside you.
Noticing the silky heat from the moon moving gently down your chest and back and belly.
Feeling each part of your body soften.
Feeling the warmth spread out down your body to your legs and all the way down to your feet and then your toes.
Noticing how your whole body feels so heavy against the bed now and so warm,
So relaxed.
Feeling the movement of your belly as you breathe in and out.
In and out.
And if you find your mind wandering,
Just reminding yourself to notice the thought and place it onto a cloud,
Watching it float away across the sky.
But it's time to come back to your room now.
You feel your bed dropping gently through the cloud,
Down,
Down,
Down through the ceiling and back into your room.
You can still see the stars in the moon above you.
But now the ceiling is returning and you're back where you began.
Becoming aware of the warmth of your body as you lie here.
Noticing how cozy you feel in your bed,
In your room,
Still and snug.
Every single part of you feeling warm and safe and relaxed,
Noticing the weight of the duvet against you,
The softness in this moment,
In this place.
Feeling yourself drop completely into peace.
Your whole body gently rising with the in breath and then naturally letting go on the out breath.
In and out.
In and out.
Feeling so sleepy now.
As your whole body sinks into the mattress and your mind drifts into stillness.
.
