Flying Squirrel Collection: Sample Transcripts

Sleep — Creating Your Nest

Sometimes it takes a little while to fall asleep. Sometimes it doesn't. Either way, this meditation is a way to prepare your whole body for a restful sleep. To start, you could snuggle into your sleeping space, getting all tucked in. The way that you like, or if you want to, you could sit up for a while.

First, you can do this meditation, sitting or lying down wherever you are. See if you have any leftover wiggles to get out. Wriggling and snuggling into your favorite spot, full body snuggle. And then, beginning to let your whole body get soft and more still. You might wanna take a few bigger breaths with me, breathing in through your nose and sighing out your mouth, ahhh. Nice. Maybe try a couple more on your own. Breathing in and sighing out. And as you rest here, you might notice the feeling of fabric on your skin, maybe the softness of your pajamas or blankets. And then notice what's beneath you, maybe the bed, cushions or pillows, feeling that support like a warm hug, letting your body be held by whatever is beneath you. Maybe your head resting into the pillow.

If you like, you can close your eyes or let them be softly open. And notice sounds around you. Sounds coming and going.

Your ears, simply open to hearing.

Maybe there are sounds in the distance. Sounds close by.

Maybe you can hear the sound of your own breath.

Breath flowing in, breath flowing out, all on its own. If you like, you can bring one of your hands to your belly or your chest and feel how your breath moves your body ever so gently.

Air moving in through your nostrils, into your chest and belly, feeling them rise and fall all on their own. And then letting your hand rest back down, soft and easy, letting it land wherever it's comfortable.

And you might imagine now that you are an animal, snuggling in to your nest or to your den for sleep. What would your nest be like? Let's use your imagination to picture a nest or a den that would be just right for you. Would it be a pile of fluffy feathers or a blanket of snow? Maybe it would be resting into warm sand or a nest of marshmallows.

It could be like sliding into a warm mud puddle or squirming in to a pile of puppies. Or maybe your nest looks like your own bed with your favorite pillows and blankets tucked all around you.

Whatever your nest looks like, notice its color and shape.

Is it warm or cool?

Maybe it has a special smell that you love.

Imagining that you are there now, snug and safe, peaceful and protected.

What does it feel like to be in this place?

Noticing the feeling. Where do you feel this sense of ease and comfort in your body?

Do you feel it like a warmth in your belly or a heaviness in your shoulders, like they can just relax? Or maybe you feel a softness in your eyelids or your face.

Breath — Saying Hello to Your Breath

This practice is all about your breath, your in breath and your out breath, and the space in between. There are so many fun ways to notice and feel your breath. It’s almost like magic, the way our bodies are designed, the way we are made to breathe in and breathe out.

So find a place to sit, a place where you have a little bit of room around you, room for your arms to reach up and out to the sides.

Once you are sitting, let your arms stretch way out wide, way out to the sides, and then give yourself a big hug. Squeeze in. One more time, arms way out wide, open side to side, and then give yourself a hug. Yeah. And then let your arms come back to your lap.

Now, if you want to, you could give your arms and hands a little shake. Lift them up and let them bounce and dance around.

Maybe as you bounce, you could open your mouth and let sound come out. Bing, bing, bing, bing. Ghah, ghah, ghah, ghah.

Yeah, that is it!

Now let your hands rest on your lap or anywhere comfortable. Feel your arms and your body get more still and begin to settle.

And now we will say hello to your breath. Just notice if you can feel your breath moving in and out, all on its own. Nothing you need to do. Just notice what it feels like to breathe.

Breath flowing in, breath flowing out, all by itself. That is it, you are saying hello to your breath just by noticing. You could even say out loud or silently to yourself, “hello breath”.

Can you feel how your breath is moving through your nostrils? How your breath gently moves your chest and your belly, kind of like a wave, like it is waving hello, “hello, breath”.

It is pretty amazing, huh?

Now I am going to guide you through something called rainbow breath. So if you’d like to join me, imagine that your fingers are paintbrushes. Are they really paintbrushes? No, not really, but you can imagine that they are, right?

Okay, now dip your fingers, your paintbrushes, into some imaginary paint, any colors you want for your rainbow. Dip your fingers in, dip, dip, dip.

Now bring your hands together in front of your chest, so the palms of your hands are just touching. And then breathe in as you lift your hands straight up overhead, and then breathe out, ahhh, let your arms open wide and back down, painting your rainbow all the way around you.

Yeah, try it again. Hands come together in front of your chest. Breathe in, paintbrushes reach up to the sky. Breathe out, ahhh, paint your rainbow way out wide.

Yeah, beautiful. One more time. Hands touch at your chest. Maybe this time rub your hands together, mixing the paint. When you are ready, big breath in, hands move up. Breathe out, ahhh, paint your rainbow all the way around you. Arms float out and down.

Yeah. Now let your breath happen all on its own, easy, natural breath.

How do you feel? Taking long, smooth breaths like that has a way of calming our body and mind. Maybe you can feel that. What do you notice?

Okay, lets explore our breath another way. This time, imagine that you are holding a flower. It can be any kind of flower. It could be a rose or a dandelion or a daisy. Any flower you like, you choose.

Imagine the…

Stillness — Wiggling into Stillness

Sometimes we need to get our wiggles out before we can really settle and rest, and that's just what this practice is for. Moving and wiggling our way into stillness. If you'd like, right here at the beginning, you might want to take some bigger movements with me to really stretch and move through your body.

You can do this sitting, standing, or lying on your back. So find your way into a comfortable position that you'd like to start in. Maybe you wanna sit on the floor or on a chair. Maybe you want to stand up tall, or maybe you want to lie all the way down on your back.

Once you're there, in the position you've chosen, you might try tucking your body into a ball. Make yourself super small, squeeze in tight, and then make yourself really big and wide. Stretch open your arms and legs, spread your fingers, and even your toes. And then get small again, tucking into that itty bitty ball, squeeze in.

And then one more time, open out super wide, take up lots of space, big stretch. So nice. Okay, come back to where you started. Just right. Letting your body settle into a comfortable shape and size.

And then noticing the room or space around you. If you want, turning your head to one side looking over your shoulder, coming back through the middle. And then turning your head to the other side, taking in your surroundings over there, and then bringing your head back to where you started. You could look down, chin towards your chest, and gently look up high what's above you and then come back to the middle.

Next, we'll bring some movement to your face. You could start by making kind of a funny face, squeezing your eyes closed and squeezing your mouth closed, like a fish. Whole face scrunched up, and then do the opposite. Open your mouth really wide. Open our eyes big and wide. Your whole face gets spread out.

And then let your face be soft, whole face, soft and relaxed. One more time. Squeezing into that funny face, everything scrunched in, and then wide open mouth, big, bright eyes, open face, and then relax your whole face soft and still.

From here, let your shoulders lift up towards your ears as if they were floating like balloons, and then let them fall back down.

Breathe in let your shoulders float up towards your ears, and then breathe out let your shoulders drop back down. One more time. Breathe in and let your shoulders lift like balloons. Breathe out let them fall all the way back down.

And then let's move our hands. You could start by wiggling and flicking your fingers. Then, bring the palms of your hands to touch one another and rub them together.

Sliding them up and down, creating a little friction, a little warmth. And if you want to, you can bring your warm hands and place them on your chest over your heart.

One hand resting on top of the other, and once they're there, you might notice how your breath moves your chest. How on the in breath your chest grows and expands, and how on the out breath your chest falls back down, releases.

Can you feel how your breath moves your body?

You could let your hands slide down now, down to your ribs, down to your belly. Maybe you can feel how the belly moves up and down with the breath. All on its own, nothing you need to do. Just notice.

Let your hands come back down by your sides, and then finding some movement in your legs. Maybe you let your legs bounce a bit up and down. Your knees bouncing, boing, boing, boing.

Now let your legs be soft and still again. And then let's feel into your toes and the bottoms of your feet. Try curling your toes in, and then let your toes be open wide, lots of space between your toes.

Gratitude — Happy Gratitude Day

In this meditation, I'll invite you to imagine yourself going to a beautiful castle in the forest. This adventure is all about gratitude. So before we head to the castle, you might be wondering what is gratitude? Well, we can think about gratitude, like an extra special thank you. Noticing what we are really thankful for.

For me, I am so thankful for my family, for my body, and for my voice, so I can share this adventure with you. And what about you? Let's explore what you are thankful for.

First, find a place to sit, a place where you have a little room around you, room for your arms to move up and out to the sides. It could be on the floor, in a chair or on a couch, whatever spot you've chosen. See if you can sit up nice and tall like the trunk of a tree.

You could bring the palms of your hands together in front of your heart and then rub them together, feeling them get a little warmer. And then bring both hands over your heart, one hand resting on top of the other. Feel your chest, how it rises and falls as your body breathes.

And if you'd like to, you could close your eyes for a moment and let your heart remind you what you are so thankful for.

What do you notice when you picture something or someone that you are so grateful for? What does it feel like in your body?

Does it feel warm or bubbly? Maybe it feels like a hug.

Do you feel it in your face, your smile, or somewhere else?

I like to imagine the beat of my heart saying thank you, thank you, thank you.

And then you can relax your hands and your arms back down and we'll take some big full, grateful breaths together. So sitting up tall once again, and let your arms stretch out to the sides open and wide like wings and as you breathe in, lift your wings up high overhead. As you breathe out your wings, float down.

Breathing in wings, rise up. Breathing out, wings float down. Breathe in up, breathe out down. Yeah, keep going a few times following your breath.

You might even imagine yourself flying through the sky like a bird or a fairy. And then let your arms come back down to your lap, and remember once again what you are so grateful for.

Now, reach down towards the floor and imagine scooping up gratitude like fairy dust. One big scoop in each hand. Once you've got it, lift it up, up, up overhead, and begin to sprinkle that gratitude over your whole body. Wiggling your fingers, sprinkling thank yous on your brain. Thank you brain. Sprinkling gratitude over your heart. Thank you heart. And then sprinkle it all around you, out in front and out to the sides. Sending gratitude to everyone around you, to the people who love and care for you, to your neighbors, to the trees and animals, to the whole world and then let your arms rest back down.

Nice. Now it's time to head to the castle. The best way that I have found to get to this castle is to take a train. So imagine that you are boarding this magical train, noticing the sounds all around you as you jump on board and find a seat.

And you hear the train preparing to leave the station, “all aboard”. You feel the train begin to roll forward and pick up speed.

Feeling the hum of the engine, the sound of the wheels riding the tracks. Imagine all the amazing things you might see out the window as they pass by. The land and sky, maybe there's a lake.

Empathy — The Nature of Emotions

In this meditation, we are going to notice how our feelings and emotions are changing all the time, kind of like the weather.

You'll want to find a place to sit or lie down, somewhere you can be comfortable. Maybe you want to sit up tall or maybe you wanna lean back, resting into a cushion or something behind you. Or maybe you want to lie all the way down on your back or your side, or even on your belly. Any shape that feels good.

Take some time to snuggle into the spot you've chosen, and once you're there, imagine it's a beautiful day. If you'd like, you can close your eyes and picture this beautiful, warm, sunny day. You might notice how blue the sky is and the shapes of the soft pillowy clouds. And imagine you can feel the warmth in the air and the stillness of the trees.

And just like for us, things change. Imagine that the wind begins to blow, more clouds roll in, and raindrops begin to fall. Softly at first, and then it starts to pour down rain. Imagine going inside and watching from the window as the weather changes from calm to more stormy.

Before long though, the rain and wind move through and calm sunnier skies return. We are a lot like mother nature, aren't we? Sometimes we feel happy and bright. Other times more stormy or frustrated. Do you sometimes feel kind of wild and full of energy, and other times more quiet and still? Of course, you are just like the rest of nature because you are nature. You, the trees, the plants, and animals, all of life on earth is part of nature.

So notice how you are feeling now. If you could say how you're feeling in one word, what word would it be?

Do you feel sleepy or excited? Happy or calm? Maybe you feel worried or something else. Maybe frustrated or kind of silly. What word would you use?

That's good information because when you notice and name the way you are feeling, you can give yourself what you need. If you notice you feel sleepy, you can slow down a bit and find a spot to rest. If you feel wild or full of energy, you can let someone know that you need some time to get your wiggles out, or you could take some long, smooth breaths.

Big breath in, big breath out. Slow and steady.

There's something else you can do too, when you're feeling upset, when you feel wild or mad, sad or scared. Once you've used your breath to find some calm, you can remember your inner glow. What's your inner glow? Your inner glow is what it feels like in your body when you are comfortable and relaxed.

It's how you feel when you're in your favorite place. Do you have a favorite place? Somewhere that when you're there, you feel really good inside, happy and safe.

It might be a place outside or a special place in your home, or it could be a place in your imagination. Wherever this place is, can you picture yourself there now?

Use your imagination. Take a look around using all of your senses. Notice what you see, what you hear. Maybe there's a smell or a taste. Let your whole body feel what it's like to be in that place right now.

What does it feel like in your body? Maybe it feels soft or warm. It might feel tingly or still. It might feel all spread out or in one specific spot.

Inspiration — Camp Curiosity

In this meditation adventure, we're headed to a place called Camp Curiosity. It's a place where you can make anything happen. It's all up to your imagination.

Along the way, we can imagine swinging through trees, rafting down rivers, and gazing up at the big blue sky. This practice is all about tapping into your own creativity and inner glow.

So let's get ready for the adventure. You'll want to find a place to sit or lie down—maybe on a bed, a chair, a couch, or the floor. Wherever you choose, let it be cozy and comfortable.

Once you're there, let your body begin to settle. See if you can feel all the parts of your body that are touching down—all the parts of you that are supported by a surface.

See if you can rest into that support beneath you. Let it really hold you, like it's giving you a hug.

And now let's warm up your imagination. If you'd like to, you can close your eyes, and let's imagine packing a backpack with some supplies for your journey.

Picture a backpack in front of you—any color or pattern—and imagine putting some things inside. Hmm, what will you need? I suggest bringing a hat or sunglasses… a towel… and you'll also want to bring a paper straw—a really long straw.

Let's see what else. The rest is up to you. You could pack a telescope, or a tutu, a pillow, or a pogo stick. Maybe you want to pack your favorite toy or stuffed animal—something that makes you smile.

Okay, once you're all packed, zip up your backpack—zippp! And don't worry if you forgot something, you can always just imagine it later.

Before any great adventure, I like to take some long, smooth breaths to calm my body and mind. Maybe you'd like to try it with me. First, let's notice how your breath is feeling right now. If you can let your body get really still, you might be able to feel your breath.

Breath coming in. Breath moving out. All on its own.

Maybe you can feel the air as it moves through your nose, or maybe you feel it more in your chest—how your chest rises and falls. And what about your belly? Maybe you can feel your breath moving your belly. Just notice.

Now let's take a few long, smooth breaths together. Big breath in… long breath out—ahh. Breathe in… and out. One more time. Full breath in… and let it out—ahh. Nice.

And now let your breath move all on its own. Nothing you need to do. Your body breathing all by itself. Just resting here.

What does it feel like when you're just resting, noticing your body and your breath? Maybe you can feel tingling in your hands or a warmth in your belly, or how your body moves as you breathe. Just simply being.

Feeling your inner glow—this feeling of aliveness. You can return to this feeling of just being anytime. It's yours—your inner glow—always right here.

What does it feel like to just be here… still and peaceful, calm and alive? This feeling of being—being right here. Everything okay just as it is.

Let's bring this feeling, this inner glow, with us on our adventure. There are lots of ways to get to Camp Curiosity. One of the ways I like is to follow the flying squirrels to the Rainbow River.

Awareness — Exploring Inner Space

Just like astronauts explore outer space, this meditation is made to help you explore your inner space. First, you'll practice noticing things outside your body, like the room or the space around you. Then you'll see what it's like to notice feelings that are happening inside you, like the movement of your body and your breath.

If you haven't already, you could find a spot to sit or lie down. Somewhere that feels cozy and comfortable, somewhere you can rest for a while.

Once you're there, take a look around your space as if this was the first time you've ever been here, noticing colors and shapes. Is there something green where you are? Something brown? Do you see something blue?

What about sounds around you? What can you hear?

Are there noises off in the distance or sounds close by?

Maybe you can even hear yourself breathing.

Is there a scent in the room? Do you smell anything?

And notice what's beneath you. Is the surface soft or hard? Smooth or fluffy?

Now that you've noticed what's all around you, you might begin to notice what's here in your inner space. You can do this with your eyes open or closed. Our first stop on the journey is your very own heart. If you like, you can bring one or both of your hands to the center of your chest.

As you feel into your heart space, think about all the people that you love and that love you. People in your family, your friends. Maybe animals or pets.

Notice what it's like to feel all that love.

Maybe it feels like your heart is smiling.

Notice if there is a special wish your heart wants to share.

It could be a wish for yourself or it might be a wish for someone else or a wish for the world. Take a little time here to feel the love in your heart and what wish it might want to share.

Letting your arms and hands rest back down. Our next stop is your inner glow. At least that's what I call it. Your inner glow is what it feels like in your body when you are comfortable and relaxed. To feel your inner glow, it's helpful to start with a picture from your memory or your imagination. Is there a special place, one that you can either imagine or remember that when you think of it you feel really good inside?

Happy and safe, really comfortable. It might be a special place in nature, or it might be a place where you can just be with the people that you love. Whatever this place is, imagine that you're there right now. Picture yourself there in your imagination. Take a look around. Using all your senses, notice what you see, what you hear.

Are there smells or tastes?

Let your whole body feel what it's like to be in that place right now.

What does it feel like in your body? Maybe it feels soft or warm, maybe tingly or still I, the feeling might be all spread out or in one spot.

For everyone, this inner glow can feel different. What's this feeling like for you?

This feeling is your inner glow, or you can call it whatever you like. You could call it home base or your peaceful place. Anytime you like, you can call up this image in your imagination and remember how wonderful it feels to be in this place.

You can return to this feeling in your body again and again. It's yours.

If you want to, you can bring this glow, this peacefulness with you as we begin to notice sensations in your body, because that is the next stop on our journey to inner space, we're going to notice feelings in your body, starting with your mouth. Moving all the way down to your feet.

If you start to feel sleepy at any time, that's okay. Just let my voice fade into the background and let yourself fall asleep. From here, begin to notice feelings in your mouth. Can you be curious? As if this was the first time you've ever noticed feelings in your mouth. Maybe you can feel tingling…

Restoration — Spreading the Love

This meditation is all about the power of love.

We'll practice offering love and kindness to ourselves, to people around us, to plants, animals, and to the whole world. Creating a sense of connection and belonging with all of life.

So let's start here, right where you are. Find a spot where you can rest for a while. You might lie down on a bed or rest back in a chair. Anywhere that feels cozy. Snuggle in to the spot you've chosen and feel your body resting here. All the parts of you that are touching down. Maybe your back or your bottom, your legs or your feet.

And then feel the surface that you're resting on. Maybe it's a blanket or a cushion. Is it soft or hard? Warm or cool? Is it smooth or fluffy? What does it feel like?

And as you rest here, can you feel your breath coming and going all by itself? Your body resting, breathing, all on its own.

Can you feel breath moving in and out of your nostrils? Are there any smells that you notice?

And then notice feelings in your mouth, your lips and teeth. How about the feeling of your tongue?

Is there any taste in your mouth? A flavor?

Now notice your ears, first one ear, and then the other. And how about feeling both ears at the same time? What does it feel like to listen?

And then your eyes, they might be open or closed? Either way is just fine. If your eyes are closed, can you sense light and shadow? And if your eyes are open, what do you see? Maybe color and shapes.

And now, let's feel your inner glow. Your inner glow is what it feels like in your body when you are comfortable and relaxed. To feel your inner glow, it's helpful to start with a picture from your memory or from your imagination.

So is there a special place, one that you can either imagine or remember, that when you think of it, you feel really good inside? Happy and safe, a place you feel comfortable and at ease? It might be a special place outdoors or it might be a place that you spend time with the people you love.

Wherever it is, imagine that you are there right now. Picturing yourself there in your imagination.

Notice what you see there, what you hear, or even what you smell.

Let your whole body feel what it's like to be in that place right now. What does it feel like in your body? Maybe it feels soft or warm, heavy, or light. It might feel tingly or still. What feeling do you notice?

That feeling is your inner glow. You can call it whatever you like, and you can come back to this feeling anytime. It's always here for you.

And now feeling your heart, you might want to place one of your hands on your heart space, at the center of your chest.

Feel the weight and warmth of your hand resting on your chest. Maybe you can feel the beat of your heart or you might imagine the gentle pulse of your heart beating.

If you want to, you can begin to feel…

Relaxation — Riding the Waves

In this meditation, I will guide you to imagine yourself at the ocean, letting the waves remind you of the flow of nature and relaxing your body and your mind.

Find a place where you can lean back or lie down. It could be on a bed, a couch, or on the floor with a pillow, somewhere comfortable where you have some space around you to move.

If it works, you could lie on your back with your knees bent or your legs stretched out long. Then imagine that you are at the beach, lying on the warm sand, feeling the weight of your body touching down and snuggling into that support.

You could wiggle your fingers and your toes, imagining the sand sliding through them, scooping up sand and letting it slide through.

The sun is shining, there is a gentle breeze, and you hear the sound of the waves coming to shore.

If you want, you can bring your hands to your belly. Imagine the sound of the ocean waves as you feel your belly rise and fall.

Each time you breathe in, your belly might lift up into your hands like a wave rising, and each time you breathe out, your belly might fall, like riding the wave back down.

Breath flows in. Breath flows out. Breath flows in. Breath flows out.

Notice what it is like to just be here. Nothing else to do. Nowhere else to go for now. Simply feeling your body breathing itself, everything okay just as is.

What does it feel like to just be here? Still and peaceful, warm and cozy. Tummy rising and falling. What does that feel like in your body?

As you rest here, imagine that you feel the waves begin to tickle your toes as ocean waves gently splash up against your feet. Feeling the water pass through the space between your toes, and then how the water slides away, flowing back toward the ocean.

Once again, feeling the warm sun. Oh and here comes the next wave, the ocean water streaming up again, surrounding your legs and feet, and then the ocean water streaming back away.

Then the water of the next wave reaches your belly and low back, and the tips of your fingers. You might laugh and giggle as the water flows away.

The next wave rolls in, feeling this one contact your arms and your shoulders, even the back of your head, and then the water slides back into the ocean, the sun warming you once again.

If you have room where you are, you can let your arms and legs spread out wide, like a starfish. Let your palms face up and then imagine that you are a starfish. You might picture each point of your starfish body, any color you choose. Maybe each arm is a different color.

As the next wave comes, imagine that the ocean begins to lift your starfish body gently off the sand, drawing you into the warm, salty water. Laughing as the water splashes all around you, breathing and swimming, knowing that your starfish body was made just for this.

As you float along in the current, you see other starfish, a school of fish, a crab, and oh, is that a seahorse? How fun to see all these ocean friends.

As you float further into the ocean…