So let's settle in for a beautiful rest this evening.
Just get yourself very comfortable lying down inside your bed,
Noticing how good it feels to be lying under your blanket,
Nestled and tucked in really well.
I'd love you to bring to mind some of the things that had happened today.
What made you happy?
Just bring this to mind.
It might have been seeing some of your friends,
Learning something new,
Perhaps playing with a toy you love,
Laughing with family,
And just bring that happiness inside of your chest.
And just imagine it spreading throughout your body,
To the tips of your fingers and to the base of your feet.
Feeling warmth to your face,
And perhaps a little smile.
You might notice that you might be feeling a little tired,
Or you might notice that you're very much awake.
However you're feeling,
Just allow it to be there.
And perhaps you can say to yourself,
I am feeling however you feel.
You might say,
I am feeling sleepy.
We're going to be drifting our attention through the entire body.
So starting with the feet,
Just start noticing what can you feel.
Perhaps you can give them a very gentle wiggle.
Gently moving the toes,
And just seeing if you can feel each one.
Are your feet warm?
Are they slightly cool?
Can you feel any buzzing?
Noticing the balls of your feet?
Touching the blanket?
Feeling the warmth of the contact against your soft sheets?
Gliding your attention across the tops of your feet?
Noticing your shin?
Your ankles?
The knees?
And just letting each part relax and be really heavy.
Heavy like a stone falling into a river.
Falling into a bath of warm water.
Noticing your calves?
Noticing the thighs again,
Relaxing them.
Noticing the legs for allowing you to walk around,
Helping you to jump,
To run,
To move,
To be close to a friend,
To say hello to your mum or your dad.
Thank you legs.
Thank you for being so strong.
Noticing your hips.
Noticing the belly.
Thanking the belly for helping you take in all that yummy food today.
And then digesting it to give you energy.
Thank you belly.
Feeling your chest now,
The gentle rise and fall.
Noticing how your chest is like a balloon.
Growing and getting larger.
Expanding and then releasing and becoming smaller when you let out the air.
Take a deep breath in and let it out.
One more deep breath in and another out.
And just sink into your soft bed beneath you.
Thanking your heart for beating so strongly,
Keeping us alive to enjoy this day.
Noticing the lungs for letting you breathe,
Helping the body to relax and for our day to be seamless.
When we spend our days and we don't realise that we are breathing.
So just taking a moment to say thank you lungs.
Thank you heart.
I love you.
You make such a great team.
Letting the shoulders be heavy.
Relaxing your arms and letting them be floppy.
Make a ball with each fist and then release them.
Letting them relax,
Opening the palms up to the sky.
And seeing if you can notice each finger starting from your little finger.
Can you feel any buzzing at your fingertips?
Just notice.
Saying thank you to your hands for all they have helped you to do today.
For writing,
Holding your favourite toys,
Holding hands with your friends and your parents.
For giving hugs.
For washing.
For eating.
Getting dressed.
We do so much with our hands.
It's incredible.
Thank you hands.
Thank you for your help.
Moving your attention now up the arms.
To the neck.
To your face.
To your cheeks.
Mouth.
Lips.
The ears.
Thanking our ears for letting us hear,
Hearing beautiful sounds,
Hearing laughter.
Hearing our teachers,
Our friends,
Our family.
Hearing ourselves.
Birds.
The wind.
Thank you ears.
And our noses.
Remember all of the good things that you might have smelled during the day.
That delicious aroma of food.
Mmm.
That combined with your mouth helps you to taste delicious treats.
Perhaps a biscuit or a cake.
Savory food.
Your supper.
Thank you mouth.
And thank you nose.
Thank you teeth.
Thank you to your eyes.
Closing the eyes.
And just remember in your mind memories of the day.
Perhaps you can see it in your mind clearly.
Things that made you laugh.
Beautiful things you saw.
Flowers.
Trees.
Nature.
Your friends faces.
Thank you eyes.
Noticing your forehead.
The top of the head.
And just really letting the head be heavy.
And inside we have our brains that are so strong and so powerful.
Letting us to think.
Imagine.
Solve problems.
Be kind.
Thank you mind.
Thank you so much.
And now just noticing the entire body.
Thank you body.
Noticing the body breathing.
Thank you for a great day.
Thank you for a great rest.
Thank you for the rest that we're going to have.
We deserve it.
Now let your tired body drift slowly to the land of beautiful dreams.
Just notice your breath as it comes in.
And as it flows out of the body.
Through the nose.
In.
And out through the nose.
I wish you the most wonderful of nights.
Most restful sleep.
And the sweetest of dreams.
See you tomorrow.
Rest now.
Rest now.
