Hello,
And welcome to bedtime.
I'm Suzanne,
And I'm so happy to be with you for this very important time of the day.
This peaceful game is here to help you and your loved ones,
Your grown-ups,
Parents,
Or other family members have a few minutes to connect and play in a peaceful,
Sleepy way together.
This way,
Everybody can relax at the end of the day.
Tonight,
I will describe the game we're going to play and then invite you to play it together.
If you're listening by yourself,
That's okay too.
You can imagine having someone special with you or simply play along in your own way.
As you play this game,
You might feel a lot of love filling you up,
And that is great.
You'll probably also feel calm and relaxed as we create good feelings in our imaginations and in our bodies.
These feelings help our bodies get calm,
Get healthy,
And get sleepy.
They help us remember that we are loved every minute of the day and night,
And we are safe.
We have done enough in our day,
And we can drift to sleep and sleep peacefully through the night.
So,
Here we go.
Today's game is called Body Bubble.
In this game,
We use our breath to blow up a colorful bubble that we can then jump inside.
The first thing we're going to do is make space for the bubble around us and warm up our breathing muscles.
First,
Notice a few things in the room that you're in.
Maybe you're in a bedroom or a living room or somewhere else.
As you breathe gently in and out,
Let your eyes land on something or someone that makes you happy.
Maybe there's one thing that makes you happy,
And maybe there are many things around you that make you happy.
Just choose one or a few.
If you want,
You can take turns talking about what things you see that make you happy.
As you take each new breath,
You're creating a soft and gentle happy spot where your body can relax and your imagination can grow.
Now,
Let your mind move from focusing on things you see outside of you to focusing on what's happening inside of you.
Pay attention to how you feel inside your body as you breathe in and out.
Can you feel your muscles moving or your bones moving as you breathe?
Can you feel your body getting bigger as you breathe in and smaller as you breathe out?
Take a few short breaths,
And then take a few long breaths.
Take a few fast breaths,
And then take a few slow breaths.
Which kind of breath feel the best tonight?
Now think about where your breath goes when it flows into your body.
Can you feel the air moving through your nose,
Through your throat,
In your chest,
Or into your belly?
Can you imagine your breath flowing all the way down to your feet,
All the way out to your hands,
Or all the way to the top of your head?
And now think about if you have any spots in your body that need a little bit of attention.
Maybe you have spots that feel tired or achy.
Or maybe sad or maybe scared.
If you do,
Gently move a hand right to that spot in your body,
And imagine that your breath goes right to that place that feels sore or achy or sad or scared.
And let your warm hands plus your gentle breath take away any yucky feelings.
Now,
After you've stretched your breathing muscles and warmed them up,
And you've warmed up your imagination by fixing sore spots in your body,
Let's begin the game.
Bring your hands up in front of your mouth and make a circle with your fingers.
Pretend that with your next out breath,
You're blowing up a bubble through your hands.
It starts out small,
Right in front of your face,
But soon,
As you keep breathing gently through the circle of your fingers,
The bubble starts to grow and grow and grow.
Imagine that your bubble is getting as big as you are.
Or maybe as big as your room,
Or even as big as your whole house.
Imagine that when your bubble is exactly the right size,
Maybe only big enough for you,
You can jump inside.
Pause your breathing and take turns with the person you're with,
Sharing just how big your bubble is.
What size bubble feels just right for you today?
What size bubble have you jumped into?
Now,
Imagine that your bubble is filling up with your favorite color,
And this color is swirling all around you,
Making you feel relaxed and sleepy and safe.
Maybe your color is a bright green today,
Or maybe a soft yellow.
Maybe a deep red,
Blue,
Or purple.
Maybe there are sparkles.
What color did you choose tonight?
Imagine that your own gentle breathing keeps this bubble blown up around you without any effort,
And you get to drift and float around inside of it.
If you want,
And your bubble feels big enough,
You can invite someone to join you inside your bubble.
Imagine that the inside of your bubble is a cozy,
Peaceful space just right for you,
And know that when you are in your bubble,
You are safe and loved.
Stay as long as you want,
Floating in your colorful bubble.
And when you're ready for sleep,
You can choose what you want to do with your bubble.
You could keep your bubble around you all night long,
Sleeping inside of it,
Wrapped in your favorite color.
Or,
You could pop your bubble.
Imagine that your favorite color falls all around you,
Like a waterfall.
Or,
You can jump back out of your bubble,
And shrink it down so that it fits close by.
Maybe it tucks under your bed.
Or,
Maybe you can jump out of your bubble,
And leave all of your worries or aches or pains inside your bubble,
And then send it to float off into the night.
If you want,
You can take turns sharing what you'd like to do with your bubble tonight.
I'm so glad that we played this peaceful game together.
Sharing this peaceful time fills up your heart with love,
My heart with love,
It fills up your body with love,
And it fills up your room with love.
And it can stay that way all night while you sleep.
So sleep well,
And see you next time.
