Sometimes,
Some nights,
We can't get to sleep.
And when that happens,
We do a little bit of a night time meditation,
A calm breathing exercise.
I'm going to talk you through it now,
And you can do this on your own at any time you like.
You lay down in bed,
So go lay down,
You can lay down in your bed or just wherever you are right now just to practice this one.
You lay down,
You get nice and comfy,
And you close your eyes,
And you take three big slow breaths in through the nose and out through the mouth.
Nice and super slow,
We're not struggling,
And our eyes just stay closed.
You can move and adjust if you want to get comfortable.
You ready?
Let's do it.
Yeah,
Keep breathing.
Now,
If we're struggling to fall asleep,
We just keep taking slow calm breaths with our eyes closed.
And we just try and just drop our worry,
Drop our focus,
Stop caring about falling asleep.
We're just going to lay there,
We're just going to chill,
We're just going to do some slow calm breathing.
Because did you know if you lay down with your eyes closed and do slow calm breathing,
You almost get almost as much rest as you would if you were fully asleep.
So it's almost just as good.
So there's no thing to worry about.
But then when you're laying,
You're doing your slow calm breaths,
You can do a little bit of a body scan.
You work your way up your body and you do slow calm breaths and you just say to each part,
Relax.
And you just imagine it getting heavier and more relaxed again and again.
Let's do a little one of these now.
Close your eyes,
Take a few slow calm breaths,
Lay down,
And draw your attention to your feet.
I want you to imagine that your feet are super relaxed and super heavy.
You can move around if you like,
But all of your body is going to get super relaxed and super heavy.
Move up to your legs,
Feel how your legs are feeling a bit more relaxed and super heavy,
Nice and calm.
And move up your body to your belly.
Your belly's feeling nice and relaxed.
And your chest,
Your chest is feeling nice and relaxed.
And your back,
Your back is feeling nice and relaxed.
And your arms,
Your arms are feeling nice and relaxed and super heavy.
And your neck,
Your neck's feeling super nice and relaxed and calm.
And your head,
Your head's feeling nice and relaxed and nice and calm.
Your eyelids are super relaxed and super heavy and super calm.
And now your whole body,
All at once,
Every single little bit,
From your fingers to your toes,
Super relaxed,
Super heavy,
Super calm,
Just feeling great.
And you just keep going through each part of your body,
Taking big slow breaths in through the nose and out through the mouth.
And just slowly,
Calmly focusing on each body part.
And if your breathing changes just to breathing through your nose,
That's okay.
If you feel your eyelids getting super heavy and you can't open them,
That's okay.
If you feel yourself drifting off to sleep,
That's okay.
All you're doing is just laying down and just looking at each of the different parts of your body and just encouraging them to relax.
Say,
Hey foot,
Relax.
Oh,
Hey foot,
You're feeling super heavy right now.
Hey chest,
You're super relaxed.
Just every single part of your body,
Nice and calm.
And you just keep going through that process,
Slowly breathing,
Eyes closed,
Going all the way up and down your body,
Again and again.
Remember,
Even if you don't fall asleep,
That's okay because your body is resting and that rest will help you to get ready for the next day.
Well done.
You you you
