Time to get super cozy in your bed. Snuggle down deep into your soft blankets and put your head gently on your pillow. Feel how soft and warm your bed is all around you. It's like a big, comfy nest just for you. Let your body sink down, down, down.
Now, let's take a quiet little breath together. Breathe in softly through your nose, like you're smelling a flower. And breathe out gently through your mouth, like you're blowing a soft little bubble. Let's do that again. Breathe in... feel your tummy fill up a tiny bit. Breathe out... feel your tummy get soft again. Good job.
Imagine you are lying on a big, fluffy, white cloud. It's the softest cloud you have ever seen, like a giant cotton ball floating in the sky. It smells fresh like rain and feels warm from the sunshine.
This sleepy cloud is starting to float very, very gently. It's taking you on a peaceful journey. You feel so safe and light as the cloud rocks you softly, side to side, side to side. Nothing to do but float and feel cozy.
Let's start with your toes. Wiggle your toes inside your socks or under the blanket. Now, let your toes feel completely still and relaxed. Imagine the soft cloud tickling your toes gently, making them feel sleepy.
Now, move up to your feet and your ankles. Feel them resting softly on the cloud. Let any wiggles float away, and make your feet feel loose and peaceful. Your feet are getting sleepy.
Now feel your legs, all the way from your knees down to your ankles. Let them feel heavy and relaxed on the cloud. Imagine the cloud is giving your legs a gentle hug. Your legs are feeling sleepy and still.
Feel your tummy and your chest now. Remember how your tummy moves softly when you breathe in and out? Just let it move gently, like tiny waves. Your tummy and chest feel quiet and calm, like the still sky.
Let's relax your arms and hands. Your hands can be resting beside you or on your tummy. Feel them getting heavy and warm. Imagine the soft cloud wrapping around your arms like warm blankets. Your arms and hands are feeling very sleepy.
Now think about your shoulders and your neck. Let them drop down softly. Sometimes we hold little tight spots here, but now we can just let them melt like butter on toast. Your shoulders and neck feel loose and relaxed.
Move up to your face. Relax your jaw and your cheeks. Smooth out your forehead. Maybe even have a tiny, soft sleepy smile just for yourself. Your whole face feels peaceful and soft.
Now your whole body is resting on the soft, floating cloud. Your toes, feet, legs, tummy, chest, arms, hands, shoulders, neck, and face. Everything feels peaceful and heavy and sleepy.
The sleepy cloud is floating you closer and closer to sleep. Drifting, drifting, just like a little feather. You feel so safe and warm and loved on your soft cloud.
Keep breathing softly, in and out, in and out. The cloud is rocking you gently. You are peaceful, you are safe, and you are ready for wonderful dreams. Goodnight, sleepy head.