OK now,
Getting into bed,
Making sure the lights on nice and dim or off if you prefer.
Maybe you've got one of those special lights or lamps that puts patterns over your walls and ceiling.
If you want some background sounds or music on,
Make sure it's on very low.
Settling down into your bed,
Getting the pillow really comfy and the doona or blanket just how you want it.
Not too hot,
Not too cold.
Just right.
Great.
Now if you want to lay on your side,
That's fine but it's better for this meditation if you lay on your back and let your arms just flop out and rest by your side and maybe let the legs relax open a little bit with your feet floppy.
Getting comfy like that.
Now let's start by taking a really big breath.
Breathing in through your nose and breathing out through your mouth.
Nice and slow,
Breathing in through your nose and out through the mouth.
Sometimes breathing out makes a sound which is quite nice.
Each time you breathe out and you get that sound,
Just imagine yourself sinking into the bed just a little bit more,
Wriggling your shoulders and making sure they're nice and relaxed.
We'll just do a couple more breaths now.
And when you breathe in,
Imagine filling a balloon in your tummy.
As your breath goes in,
The balloon fills up and your tummy comes out.
And then you let it go.
And again,
Slowly,
Slowly,
Slowly fill that balloon up,
Hold it a minute and let it go.
Now,
Can you imagine a warm light?
It's a gentle light and it's shining on the top of your head.
Can you feel the warmth of it?
Close your eyes.
Close your eyes and see if you can feel and see through your closed eyelids just that gentle light that's nice and warm on the top of your head.
Can you feel how it makes you even more relaxed?
It makes you all loose and soft and so,
So comfortable.
Now let that warm light shine on your forehead and your eyes and your nose and your mouth until you can feel the warmth of that light all over your face.
And now shine it down through your neck,
Over your shoulders and all the way down your arms to your hands and fingers.
Feel it on your tummy.
Feel your whole body getting even softer,
Even heavier.
Just feeling that light,
That warm light shining down and flowing all the way down your legs.
Your legs getting loose,
Sinking into the bed a bit more.
Your whole body feels like it's sinking into that soft and comfy bed.
It is so comfy.
And now we're just going to do a few more of those balloon breaths but this time extra slow and extra soft.
Slowly,
Slowly breathing in through the mouth.
Through the nose,
Isn't it?
Slowly,
Slowly breathing in through the nose.
Slowly,
Slowly,
Gently,
Gently letting the breath out.
So gentle,
So slow it wouldn't even blow a birthday candle out.
And again,
Breathe in slow.
Breathe out slower,
Slower,
Slower.
Good.
And now there's one more thing to imagine.
It's a huge,
Big,
Fat,
Soft,
Fluffy cloud.
A white cloud,
A huge,
Gentle cloud.
It's magical,
Of course.
It's a safe sleep cloud.
Everywhere is big.
Everywhere is soft.
Everywhere is comfy.
There's lots of other children asleep in and around this great,
Big,
Fat,
Soft cloud.
The safe sleep cloud.
You can let anything that's bothering you go.
Anything that annoyed you or made you a bit cross or made you a bit worried.
You can just let that go in this soft sleep cloud.
In this safe sleep cloud.
As you let these things go,
You can watch it float away and disappear.
Any problems,
Any worries floating away,
Away.
Melting a little bit.
Melting as it goes until it's completely disappeared.
Now you can rest.
Now you can go to sleep.
Everything's safe and settled.
You're so comfy in this soft cloud.
Everything's OK.
You're loved.
You're safe.
You're calm and relaxed.
It's time for a good night's sleep.
So snuggle down into this safe space.
This safe cloud that's always here for you whenever you close your eyes.
And just think of it.
Because it's a magical cloud.
Just for you.
Night,
Night.
Sleep well.
