Welcome to the sweet world of sleepy time.
Find a comfortable position.
It could be sitting or lying down.
Bring a pillow or a blanket to make a cosy spot where you can rest.
Just like a little nest.
Once you're settled in,
We are going to take three relaxing breaths together.
A little breath like a puppy,
A medium breath like a kitty cat and a big breath like a lion.
Breathe in for your little breath and let it out like the sigh of a puppy.
Oof!
Breathe in for your medium breath and let it out like the meow of a kitty cat.
Meow!
Breathe in for your big breath and let it out like the roar of a lion.
Roar!
Lie down flat on your back,
Your arms by your side.
We are going to be scanning our whole body.
Let's start with your toes.
Breathe in.
Tighten your toes.
Squeeze them.
Then release and breathe out.
Breathe in.
Tighten your calves really tight.
Then release and breathe out.
Breathe in.
Now your knees.
Tight,
Tight,
Tight.
And release and breathe out.
Breathe in.
Tighten your tushy.
And release and breathe out.
Breathe in.
Squeeze your tummy really tight.
Hold it tight and release and breathe out.
Now your fingers.
Breathe in.
Hold your fingers tight together.
And release and breathe out.
Breathe in.
Tighten your hands.
Make a fist.
And release and breathe out.
Now your arms.
Breathe in.
Tight,
Tight.
And release and breathe out.
Breathe in.
Bring your shoulders towards your ears.
And release and breathe out.
Breathe in.
Now tighten your neck and your head.
Hold it.
And release and breathe out.
Breathe in.
Tighten your jaw.
Clench your teeth.
And release and breathe out.
Breathe in.
Now close your eyes tight.
And release and breathe out.
And finally,
Take a deep breath in and tighten your whole body.
Keep everything tight.
And release and breathe out.
Now listen to the music.
Relax.
Rest.
You may even rest your eyes by closing them if you'd like.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
