These are the written scripts for the sample recordings you can play on this collection's product page, so everyone can enjoy them, including people who are deaf or hard of hearing. Each transcript covers the part of the meditation you hear in the sample. Each sample includes calming music along with the spoken words.
Sleep
Seaside Adventure
Hello and welcome to your Seaside Dream Journey adventure. Tonight, we’re taking a trip to the coast for a relaxing seaside retreat. This dream holiday can be to an ocean you’ve been to before, one you’ve heard about in stories, or even one from your imagination. It’s completely up to you.
Before we set off, let’s get you in the mood for sleep. We’ll start by stretching. Raise your arms over your head or out to the side and try to tighten all of your muscles, extending all of your limbs as far as they can go. Tighten your body from head to toe, yawn if you can, and then slowly loosen and relax all of your muscles, letting all that tension drift away as you settle into your cozy, warm bed, pulling the covers around you.
Feel your body sink into the softness beneath you, getting heavier and more still until you feel safe and relaxed.
As you lie there, begin to slow down your breathing with each breath that comes in and out for sleep. It’s best if you can breathe in and out through your nose, but if that doesn’t work for you, simply breathe how it feels best. Take a full breath in and then slowly breathe out.
Another full breath in, and then slowly let it go. Concentrate on each breath and try to forget about everything else. Whatever happened during the day and whatever you’re planning for tomorrow doesn’t matter right now. This is all about quieting your thoughts and relaxing your body to get ready for a great night’s rest.
Feel your body grow heavier and heavier. Starting with your head, imagine a warm, gentle breeze gliding down your body, from the top of your forehead over your nose…
Breath
Be the Breeze
This moment will invite you to imagine being a breeze flowing easily in the world as you prepare for a restful night. Find a comfortable spot and settle in. When you're ready, close your eyes and begin to let any last movements out, squirm around a little. If you need to bend your neck side to side. Slowly roll your shoulders to the front and then roll them to the back.
Maybe roll your ankles in small circles, and gently wiggle your toes.
Lastly, make your hands into fists, then let them go, allowing each fingertip to relax completely. Take a nice deep breathe and settle down to stillness. Notice how your body feels as it gets more relaxed with each breath in and each breath out. Take another deep, slow breath in, then let it go.
Now, see if you can close your mouth ever so gently allowing the air to come in through your nose, feeling the air flow down your throat and fill your lungs. And as you breathe out, let your lungs empty out, feeling the warm air pass back out through your nose and out past your nostrils. If you can't breathe in and out from your nose, that's perfectly fine, just continue breathing however it feels best for your body. Wonderful.
Turn your attention to your skin. Feel the air around you as it flows over your skin. Notice if it's warm or cool. See how it flows either quickly or slowly or somewhere in between. Feel the air on your cheeks and your nose. See if you can sense it on your arms…
Stillness
Melting Snow
In this relaxing meditation, you will imagine being a mountain covered in snow that melts into flowing streams and babbling brooks.
Let’s start in a comfortable position, preferably in bed or a place where your body feels like it can get ready to rest. You can sit or lay down, whatever feels good right now.
Take a nice, long cleansing breath. Inhale through your nose and fill your lungs, and now, if you can, let it out through your nose. If this does not feel good, feel free to breathe out through your mouth. Once again, take a deep breath in and let it go until you cannot breathe out anymore. Keep breathing deeply and slowly.
If you have not already, gently close your eyes.
See if you can imagine that you are a mountain. From the top of your head to the soles of your feet, you are sturdy and grounded. The air that surrounds you is fresh and cool.
Imagine in your mind how you look as a mountain. Maybe you have a strong, wide base that tapers high up into the sky, so you are able to see far across the horizon.
Your sides can be smooth or rocky. Your slopes can be steep or gradual. Take a moment to imagine this.
Now see if you can imagine thick mounds of snow resting on your head and shoulders, just as they would on a mountain in the winter.
It is very still and quiet at the top of this mountain. So quiet that the only sound is your breath…
Gratitude
Lullaby of Love and Glitter Gifts
Let’s take a moment to practice mindfulness in order to help foster sleep by sending love around the world.
Begin by laying back in a soothing, comfortable position, in or near your desired place of rest.
Once you are situated, take a deep breath in through your nose, allowing that nurturing air to fill your lungs entirely, and release through your nose or mouth, sending out anything you want from your day.
If you have not already, feel free to close your eyes gently. Continue to breathe mindfully, but for now, try not to focus on the breath. Instead, bring your attention to the rest of your physical sensations. Become aware of any places you hold tension, and offer them love and relaxation.
Let your body grow heavy and loose, sinking down into the surface beneath you, as if your bed is enveloping you in a comfortable hug.
Close your eyes and rock your head gently back and forth into the cradling curve of your pillow, allowing each cheek to feel the caress of soft material.
Roll your shoulders and stretch your hands and feet, releasing any tightness you might be holding. Treat your body with care and tenderness as you let it fall still after your long day. Your body loves you unconditionally. Rest is the love you give it back at the end of the day.
Now bring the focus back to your mind, where the events of your day live. Focus on the ones that made you feel loving or loved, whether it was a fun time with your family or kind words from a friend. These are the moments…
Empathy
Living Garden
Welcome to the Living Garden Meditation, where we'll use our imaginations to create a magical garden to show how life comes in, every shape and size as we relax into the end of our day.
Find a comfortable place and get all your wiggles out until you feel your body become more and more still. Once you find this spot, close your eyes and settle in.
Take a deep breath, letting your stomach rise with your inhale and fall with your exhale. If you can allow yourself to feel a small smile on your face, this is a great moment where you are safe and relaxed. Take a deep breath and know that whatever else happens today, you can feel good knowing that you took this moment to be mindful, to take care of your body and mind.
Take another deep breath, and this time lift your shoulders toward your ears. As you breathe in, hold it, keep your shoulders up. Now, as you slowly breathe out, relax your shoulders down.
Feel this relaxation spread up towards the top of your head, like the branches of the Great Hyperion Sequoia tree, which reaches nearly 380 feet towards the sunlight. Now feel the relaxation travel down your body, reaching through your legs and past your feet. Like the roots of a shepherd's tree in the Kalahari Desert, which can grow 230 feet into the earth.
Notice how your body feels in this state of relaxation. Feel your breath go in and out your body, allowing you to feel more and more calm and peaceful.
We are now ready to go on a little adventure with our minds. Imagine you are outside in a beautiful…
Inspiration
Magic Door
Welcome to the Magic Dream Door resting meditation, which uses your imagination to open up endless possibilities for a peaceful night’s sleep.
This can be done sitting, laying down, curled up in a ball, or stretched out like a log. Whatever feels right for you is just perfect. If you are in bed, get cozy under your sheets.
Once you have found your spot, settle down and squirm a tiny bit, just to make sure you are ready to relax your body. When you are all set, find your stillness.
Gently close your eyes. Let your arms and legs be still.
Take a deep breath in and a deep breath out.
Feel your eyes and cheeks relax. Notice the little space between your eyes and let it soften and spread calmness across your forehead.
Feel your shoulders melt downward, away from your ears.
See if you can allow your stomach to get soft, noticing how it rises and falls with each breath.
Feel both arms becoming heavier.
Notice how peaceful your legs feel under the sheets, and see if you can imagine all of this relaxation spreading into your feet and toes.
Deep breath in and deep breath out. Allow your whole body to feel heavy.
Observe how you are breathing. Are you breathing through your mouth or through your nose? Maybe it is fast or slow.
See if you can try a few breaths in…
Awareness
Affirmation Safari
In this meditation, you'll go on a magical adventure above the Serengeti National Park in Tanzania to help you drift off to sleep while seeing how you are like the amazing animals that live there. We will begin in a peaceful spot, either close to or in your bed. Find your most comfortable and cozy position here.
When you feel settled and still gently close your eyes. Take a deep breath in and a deep breath out. If you can, try your very best to breathe in and out through your nose. If not, breathe however feels best for you. Notice how the air feels coming in and going out. One more deep breath and big exhale.
While you continue taking slow, gentle breaths, feel the area between your eyebrows soften. Allow your jaw to relax and notice how your tongue and teeth feel in your mouth.
Keep relaxing the space between and around your eyes.
Breathe in and feel any tension in your chest and stomach release as you breathe out. Notice your legs getting heavier and imagine them sinking just a bit more into the surface beneath you. Feel your whole body relax.
Notice how this feels. If there are any other spots in your body that need more comfort, simply send your deep breathing to these areas.
As you continue to breathe mindfully, think about all the words that are carried on your breath every day. How strong and powerful your voice is. How a single kind word might inspire someone to say something nice to someone else.
Restoration
Love Laser
This meditation invites you to imagine a love laser blasting away any aches, pains, or hurts you have, and filling your body with warm golden light.
Find a place where you can lie down and stretch out. It is best to lie down for this practice, either on a bed or on the floor. Lie comfortably flat on your back and gently rest your arms about six inches away from your sides, and your legs can be about shoulder width apart.
Place a hand on your heart as a reminder to be kind to yourself. Feel the warmth of your hand and take three deep, relaxing breaths. Inhaling a sense of serenity and calm, hold for a few moments until exhaling it all out.
Releasing any tension or stress that your body may be holding onto. Notice how freely the breath flows. Let it guide you as you prepare for rest. Then gently place your arm by your side again.
First, think of any aches or pain or itches in your body. Notice how they call attention to themselves easily. Silently say hello to each of them. Hello, itch on my leg. Hello, twinge in my arm. Hello, soreness in my neck. Say to them, I will be back to see you later if you are still here, no need to wait for me.
Now take a deep breath and let it out with a big sigh.
Feel the weight of your head on your pillow or the floor or bed. Let your neck relax, knowing your head will not fall. Relax your shoulders, knowing the bed or ground beneath them will not break.
Relaxation
Confidence Cape
Take a moment to connect with the feeling of gratitude as we get our body ready for sleep. You might be surprised how helpful this feeling can be to remind you that you are safe and supported in the world. To begin, find a comfortable position either where you are or find a spot where you can relax and calm your body, as you get ready to rest.
It might be in bed or just nearby. Take a nice easy breath in and out. Settling your body into stillness and letting go of any extra wiggles. Enjoy another gentle breath in and a long breath out.
Sometimes it can seem hard to feel thankful when you're really upset, angry, worried or sad, and sometimes you just want to be upset, and sometimes being upset feels like just the right thing to do, and that's really okay to feel like that. And you know what? We can even be thankful for feelings we sometimes don't like or that don't feel great.
They can tell us a lot about ourselves, what we like and don't like, and how we deserve to be treated and treat others. But for right now, let's not worry about those upset feelings for now. See if you can imagine all your troubles, worries, and upset feelings are a cape or a blanket that is draped across your shoulders.
Feel how heavy they are, but how strong you are for holding them. Take a nice deep breath, and as you breathe out, imagine you pull gently at the string of your cape, where you let go of the blanket and all the upset and worried feelings slide down your back and land in a crumply pile on the floor behind you. Feel your shoulders rise and become so much lighter as the weight of them goes away.
