Lying on your back,
Let your arms fall out to the sides with your palms facing up.
Give your legs a little bit of space in between them and let your feet relax out.
Can you make your body even just a little bit more comfortable?
Closing your eyes and sensing the darkness as your ears open and listen.
Begin to listen to your breath and the next time that you inhale,
Take two slow sips of air into your nose like this and then exhale with a sigh like this.
Let's do that together three more times.
Let your body become heavy here,
Sinking down into your bed.
And as your body sinks down,
Let your thoughts begin to sink down too into a very quiet space.
It's like your mind is becoming quiet and your ears are listening to each sound that's happening.
So still and quiet that you can even hear the sound of your breath.
With your eyes still softly closed,
Imagine now that there's a little twinkling star just above you and it's shining its soft light onto your forehead.
Now imagine the star lighting up different parts of your body.
As I say each body part,
Imagine this twinkling star right there.
The tip of your nose,
Your lips,
One ear and then your other ear.
The top of your head,
Your chin,
The center of your throat.
Now the star's light is twinkling at the center of your heart.
Now one shoulder,
Your elbow,
Wrist,
Center of your hand,
The top of your leg,
Your knee,
Ankle,
Top of your foot.
Now the star's light is twinkling at the center of your heart again.
It moves to the other shoulder,
Your elbow,
Wrist,
Center of your hand,
The top of your leg,
Your knee,
Ankle,
Top of your foot.
Imagine now the twinkling star is shining again on your forehead.
A little cloud begins to float in front of the star and its light grows dimmer,
Gradually fading completely.
Now in this soft darkness,
Can you imagine your whole body is becoming as heavy and solid as the trunk of a giant tree?
Without tensing or moving your body,
Just imagine your whole body becoming solid like a tree trunk.
Your whole body becoming heavy and firm like a giant tree trunk.
Now imagine your whole body becoming as soft as green moss,
Soft like moss.
Then imagine your body becoming heavy and firm again like a tree trunk.
And then soft again like green moss.
Let your whole body relax down just like soft moss.
As you relax here,
Bring your awareness back to the center of your forehead as you listen to the sound of my voice.
Imagine just behind your eyelids that you're having a dream.
And pictures are appearing as you have this dream just behind your eyelids.
The stars have become bright again in the night sky.
Can you notice any patterns in the stars above you in the sky?
Imagine that you could draw between the stars like a connect the dots drawing.
What can you see there?
What shapes are connecting?
What shapes are you finding in the stars in your mind?
You feel warm and safe and happy as the blanket of stars softly twinkles above you.
Now imagine a shooting star shimmering across the sky.
And then another.
Shimmering above you as you are quiet and still.
You have nothing to do but watch the stars.
Peaceful,
Calm,
Safe.
Resting here beneath the night sky.
Good night and sweet dreams.
