Welcome to Dreamland.
Our meditation tonight is called It's Time to Go to Sleep.
So first we're going to snuggle into our beds.
Make sure we're in a comfortable position.
Make sure we feel nice and warm.
Not too warm,
Not too cold.
Maybe put some socks on if you need to.
Snuggle up with any sort of lovey or stuffed animal you may have.
And get ready to clear your mind.
I want you to lay your hands flat down with your palms open up.
I want you to picture two boxes,
One in each hand.
In one hand,
You're going to have a white box and it's got two balloons tied to the corners.
You're going to have to cup your hand a little bit so you can hold onto the box.
It won't float away yet.
And in the other hand,
You're going to have a clear box.
You're going to hold onto both.
And in that white box,
I want you to put any thoughts that you had today that maybe made you feel upset,
Made you feel sad or want to cry,
Or made you feel angry,
Made you feel nervous or embarrassed.
Anything through the day that made you feel a little bit unsure of yourself or unhappy.
Take that out of your mind and put it inside the white box.
Your day is done.
You don't need to have any more time on those thoughts.
It's over and done with.
The day is done and tomorrow's a new day.
So we're going to take those thoughts and put them right inside the white box.
And when you're done,
It's going to close.
And I want you to just let go of your hand,
Relax it,
And let that white box flow up into the air.
And you're going to watch it float farther and farther away.
And then it will disappear.
Now I want you to go back and think of all the happy thoughts from today.
Did you get a good grade?
Did you do a project that you're really proud of?
Did you have a great time laughing with friends?
Playing a fun game?
Read a good book?
Anything that made you smile?
Anything that made you feel loved?
Put it inside the clear box.
Take it out of your head and put it inside the clear box.
Now this box is full of happy thoughts from your day.
And you get to keep those.
We don't have to get rid of those ones.
We want to hold on to those happy moments.
So we're going to think of a safe spot to put them.
You can have it be in your dresser drawer.
You can have it be in your closet.
In your backpack.
Wherever you feel best to keep those thoughts.
And when you're all done getting all those thoughts out of your head.
You can close the top of the clear box.
And we're going to release it up into the air.
And as soon as you give a place to go.
That box will disappear and it will go to whatever place you want it to go.
To keep those thoughts nice and safe so you can go back and revisit them when you want to.
Okay,
We're going to take a deep breath in.
And a deep breath out.
Good.
Now,
Our mind is clear.
And now we're going to relax our body and get ready for bed.
I want you to lay flat.
We're on your side is okay to whatever is the most comfortable for how you sleep at night.
And you're going to start down at your toes.
You're going to give them a little wiggle.
And you don't have to say it out loud,
You can just say it in your head,
But we're going to tell our toes,
Toes.
It is bedtime.
We're tired.
And it's time to go to sleep.
Now you're going to move to your feet.
Feet.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Move up to the lower part of our legs.
Legs.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Knees.
We are tired.
It's our bedtime.
And it's time to go to sleep.
The top part of our legs.
Legs.
We are tired.
It's our bedtime.
And it's time to go to sleep.
A whole lower part of your body should feel nice and tired.
A little bit heavy and relaxed.
Let them sink into the bed.
Just get nice and heavy and tired and sleepy and relaxed.
We're going to keep moving up.
We're going to tell our tummy.
Tummy.
It's our bedtime.
We're tired.
It's time to go to sleep.
Back.
It's our bedtime.
We're tired.
And it's time to go to sleep.
Chest.
We're tired.
It's our bedtime.
It's time to go to sleep.
Shoulders.
We're tired.
It's our bedtime.
It's time to go to sleep.
Now the whole middle part of our body feels nice and relaxed and tired again.
Just like our lower part of our body.
Feels heavy and relaxed and ready for sleep.
Now we're going to tell our arms.
Arms.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Elbows.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Hands.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Now our arms feel nice and relaxed.
A little bit heavy.
Just let them fall.
Ready for bed.
And we're going to move up to our neck.
Neck.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Move up to our head.
Head.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Ears.
It's our bedtime.
We are tired.
And it's time to go to sleep.
Cheeks.
It's our bedtime.
We are tired.
And it's time to go to sleep.
Mouth.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Forehead.
It's our bedtime.
We are tired.
And it's time to go to sleep.
Nose.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Eyes.
Close those eyes.
Eyes.
We are tired.
It's our bedtime.
And it's time to go to sleep.
Now your whole body is on its way to sleep.
It's nice and relaxed.
Everything feels just a little bit heavy.
