Welcome to this bedtime meditation,
All about wiggling and snuggling your way into stillness.
Here at the beginning,
See if you can find a spot where you can rest for a while.
You can start this meditation sitting up or lying down.
But choose somewhere that feels cozy and comfortable.
And once you're there,
Snuggle in to the spot you've chosen.
And let yourself sink down into whatever is beneath you.
From here,
See if you can make your body small,
Like a snail.
Look up nice and small into an itty-bitty ball.
Notice what that shape feels like.
And then how about the other way?
See if you can make yourself big and wide.
Stretch out nice and long,
Maybe like a swinging monkey,
Stretching through your fingers and your toes.
Notice what that feels like.
One more time,
Tuck into your imaginary snail shell.
Get super small.
Yeah,
That's it.
And then stretch out big and wide.
Take up lots of space.
So good.
Now find a shape that feels best for you.
Not too small,
Not too stretched out,
Just right.
You might want to rest back,
Maybe under the blankets,
Getting nice and warm as you wriggle and snuggle into this new cozy shape,
Letting your body get even more soft,
Even more quiet and still.
And feel all the parts of your body that are touching down.
Notice if the fabric or the cushion below you is warm or cool,
Smooth or fluffy.
What does it feel like?
And how does it feel to just rest here?
If you like,
You can close your eyes or let them be softly open and notice any sounds around you,
Simply letting your ears be open to hearing.
Maybe there are sounds far away or some close by.
Maybe you can hear the sound of your own breath,
Breath flowing in,
Breath flowing out,
All on its own.
And if you like,
You could bring one or both of your hands to your chest or your belly and notice.
Can you feel how your breath moves your body ever so gently,
How your belly and chest rise and fall all on their own?
Anything you need to do,
Just notice.
And then let your hands come back down,
Setting them anywhere comfortable.
And let's say goodnight to your body.
We'll start with your toes.
See if you can wiggle your toes.
Let them spread out wide and then curl them in tight.
Now relax your toes.
Let them be so soft.
Yeah,
You could even say goodnight toes.
And now see if you can rub your feet together,
Just a gentle back and forth,
Letting your feet snuggle in for sleep.
Yeah,
So nice.
And now let them find a spot to rest.
Goodnight feet,
Goodnight ankles.
And how about your legs?
Can you stretch your legs long and then bend your knees?
Maybe you let your legs wiggle and squirm and then let your legs get soft and still.
Goodnight knees,
Goodnight legs.
How about the whole trunk of your body?
Your belly and your chest,
Your upper back and your lower back,
Your whole trunk.
Let's notice what it feels like as you take some bigger breaths.
When you're ready,
Take a big breath in and then let it out.
Yeah,
So nice.
Let's try it again.
Filling up your whole trunk,
Big breath in,
Big breath out.
Yeah,
Now let your breath happen all on its own.
Nothing you need to do.
Goodnight belly,
Goodnight chest.
Goodnight whole back.
Saying goodnight to your whole trunk,
Front and back,
Both sides,
Deep in its center and all the way out to the edges.
And how about your arms?
You could let your arms stretch out long and then bend your elbows and snuggle them into your body,
Giving yourself a squeeze,
And then find a spot for your arms to rest that feels just right.
Goodnight elbows,
Goodnight arms.
Now feel your hands.
Stretch your fingers long and then squeeze them in tight,
Making fists.
One more time,
Fingers stretch long and wide,
And then squeeze them in tight again.
Now let everything go,
Goodnight fingers and thumbs,
Goodnight hands.
And now your shoulders,
Squeeze them in tight and then relax.
Let your shoulders fall all the way down.
Goodnight shoulders,
Goodnight neck.
And then your face.
You might squeeze your face in tight,
Scrunching up your nose and your mouth,
And then let everything be soft and relaxed.
Goodnight eyes,
Nose and mouth,
Goodnight ears,
Cheeks and forehead.
Goodnight whole head,
Letting everything rest.
Feel your whole body,
Maybe more quiet now.
You might feel tingling or warmth in your hands,
Or maybe you feel the air moving in and out of your nostrils,
Or the gentle rise and fall of your chest,
Or something else.
Notice what you feel.
Anything you need to do,
Just feeling what you feel,
Saying goodnight to your whole body.
Feeling your body breathing,
Breath flowing in,
Breath flowing out,
All on its own.
Snuggling in for rest and sleep.
And ending this meditation with a simple breath together.
Breathing in and breathing out.
