Moonstone Collection (teens/adults): Sample Transcripts

Sleep — Heart of the Forest

Hello, and welcome to our dream journey entitled The Heart of the Forest.

Tonight, we will travel to the wilds of Australia. A natural paradise known as the Daintree Rainforest, among the most remote and peaceful places on Earth, dating back 180 million years. The Daintree is the world’s oldest tropical rainforest and houses a diverse array of plants, animals, and insects, many of them unique to the area.

Before we begin our story, let’s take a few moments to relax and prepare for a night of deep, rejuvenating sleep.

Silence or power down your devices and put away any other distractions. This is your time for rest and recuperation.

When you are ready, lay back in your cozy bed and pull the sheets and covers around you.

Surrender your body to the gentle embrace of your mattress and pillows.

Feel the tension of the day ebb away from each muscle.

Lose yourself in the moment as your body unwinds from the tips of your toes to the top of your head. Savor the luxury of simply letting go.

To free your mind even more, take some long, deep breaths.

If you can, allow your mouth to remain closed with these slow inhalations and exhalations.

In and out. In and out. In and out.

See if you can draw out the exhalations until your lungs are completely empty, then fill them once again with clean, fresh air. Inhale, and exhale.

Let the cares of the day slowly fade into the midst of your imagination. Today is gone and tomorrow can wait. There is only now, so relax, settle in, and let our story begin.

This can be a solo journey or one you imagine sharing with a friend or loved one.

On a warm tropical morning, you rise early in the town of Port Douglas on the coast of the Coral Sea.

Overhead, the baby blue sky is accented by gossamer clouds that drift above the gently rolling waves. An hour or so offshore lies the Great Barrier Reef. It is the largest coral reef in the world, an awe inspiring underwater ecosystem so large it can be seen from outer space.

In a land of infinite natural wonders, the prospect of a day on the water or a stroll along the rippling sand of Four Mile Beach is tempting, but the appeal of Australia’s far north extends well beyond sand, sea, and sun.

Sitting behind the wheel of your rented four wheel drive, you take the coastal road north toward the breathtaking beauty of the Daintree Rainforest, traveling along the romantically named Captain Cook Highway. You wind past an increasingly dense jungle of trees and grasses, and in just twenty minutes, you arrive at Mossman Gorge, the southern gateway to the rainforest.

You step out into the wondrous surroundings, grab your day pack, and head for the trail, enjoying the feeling of each step taken on the soft earth beneath your hiking shoes.

Breathing in the captivating smells of nature at its finest, you realize this is just what you needed.

Carved through the granite landscape by the Mossman River, the gorge is an idyllic setting beneath the sunlit canopy of countless trees and plants with intriguing names like the idiot fruit, fan palm, and back scratcher ginger. The fresh, clean water of the swimming hole just up ahead beckons you over.

You navigate over a few smooth boulders to dip your hands in the cool, fresh water as it cascades downstream like a bubbling, lazy river.

You spread your fingers wide to feel the clean, sparkling water flow over and around your skin.

Though it is early in the day, the temperature and humidity of the southern tropics have already created a slight sheen on your brow.

You gently splash your face and arms before standing and shaking the excess water from your hands.

You have arranged to take part in the Dreamtime walk, a journey into Australia’s ethereal heart, led by an aging Aboriginal guide who is waiting for you at the start of the trail.

Breath — Shores of Serenity

Will take a few moments to practice relaxation through mindfulness as the ocean tides carry us towards a peaceful sleep.

Begin by finding a quiet place of solitude, where you can lie or sit comfortably, either in or near your bed.

Once you settle into your desired position, take a deep inhale through your nose and release it gently through your nose or mouth.

Again, breathe in through your nose, and exhale all of the air out of your lungs.

Close your eyes whenever you feel ready.

As you continue breathing mindfully, notice how the whoosh of your breath resembles ocean waves washing up on the shore.

Listen to the rhythm of those waves.

Focus on the comforting repetition, coming in on your inhale and going out on your exhale. Let your thoughts be carried away on the tide of tranquility.

Feel your body loosen and grow heavy, sinking down into the surface beneath you, as if you're lying down on soft, cool, dry sand.

Wiggle your head, arms, and legs like you would at the beach to let them rest in the most natural position.

Now starting at the bottom, scan each part of your body for any residual tension.

Flex and point your feet and toes with the rhythm of the waves, massaging out any aches and strain from walking and standing.

Stillness — Solace of a Starlit Night

Let's take a moment to relax through mindfulness and let the beauty of the starlit sky, envelop you in a calming blanket of tranquility.

First, find a place where you can lie down comfortably.

Take a deep breath in through your nose and release slowly, deliberately through your mouth. And again, strong inhale and long, gentle exhale.

As you sink down into the surface beneath you, notice your body grow heavy and relaxed. Close your eyes and imagine that you are lying under a pristine night sky filled with twinkling stars.

There are no city lights to outshine the natural splendor of these stars. The air is fresh and clean. The ground beneath you has just the right amount of give, not too firm, not too soft.

You feel a gentle breeze on your skin.

Perhaps it's a warm desert breeze that sends the scent of sage brush across your nostrils or a crisp mountain breeze that sends you burrowing cozily into your blanket. Wherever you envision yourself is just right for this moment.

Now imagine there are so many stars hanging in the sky that they seem to pull the sky down closer to you. Close enough to gently blanket your thoughts, blanket your worries, blanket any distractions that come your way.

Take a deep breath in, welcoming the calm and quiet. Exhale, releasing the noise and buzz of the day.

With your eyes closed, your senses become heightened.

Gratitude — Hidden Beauty

Beauty hidden in the corners

Let's take some time to practice gratitude as we relax and welcome in rest. First, find a quiet spot where you can sit or lay down comfortably.

Once you are in your desired position, take a deep breath in through your nose and hold for a few seconds. Then release it slowly, smoothly.

Then repeat deep inhale, and gentle exhale.

Close your eyes if you haven't already, and continue breathing deeply as you feel the air flow in and out of you giving you life, perpetuating your very existence. Give thanks for that breath. That you can breathe freely without a struggle, without assistance is a gift that often goes unappreciated on your inhales.

Imagine the air that fills your lungs sparkling and shining like beautiful iridescent swirls casting a spell of vitality over your body. And on the exhales, spilling that glittering magic out into the world. It's about time oxygen looked as beautiful as the job it accomplishes.

Breathing in. Breathing out. Thank you, breath.

Focus now on your body. Let it sink down into the surface you rest upon, letting your muscles relax and unwind.

As the tension falls out of you, take a moment to be grateful for this spot. Whether you are in a big room or a small one, you have found a place of solitude where you are safe to rest your body and mind. For many of us, letting go at night is no easy feat after the hustle and bustle of our daily lives. Keep graciously releasing thoughts as they come.

Empathy — Forest of Peace

Forest of peace.

Become one with nature as you relax under a cathedral of trees with this mindful moment before you drift off to sleep.

First, locate a peaceful spot where you can sit or lay comfortably without being disturbed. Once you are in your desired position, take a deep breath in through your nose, releasing any extra movement. Exhale slowly and deliberately through your nose or mouth.

Then again, inhale deeply and exhale.

Take a moment to scan your body.

Notice any spots that feel tight or tense, and send a few full breaths to the area.

Now, allow your limbs to grow heavy and solid. Sinking with the gentle pull of gravity like a boulder in soft, damp soil.

Become aware of where your body meets the surface beneath you and acknowledge the sensation of being grounded and secure.

Feel yourself merge with the earth into a state of tranquility, a unity with mother nature. As we take a mindful journey to a peaceful lush forest. Take a deep inhale, letting in the vitality of fresh oxygen generously provided by the trees and plants surround you in your mind, and exhale long and slow, feeling that air release back into the breeze, thanking the leaves as it blows through them.

Surrender your body and mind to this vast forest of peace to the arbor real cathedral, where the sunlight glimmers through the canopy like stained glass windows.

Begin by thinking about the people in your life who help and support you. Either currently or in the past, the relationships that bring you joy and love, or are always there when you need a hand or shoulder to cry on.

Now, think of one person in particular.

Imagine walking along a beautiful forest path and meeting this person face to face.

As you approach them you may want to give a warm hug, take their hands, or simply smile at them for all that they have done for you.

In your mind, say to them, may you have love, may you have joy, may you have wellness, may you have peace. Thank you for being you. I love you.

Inspiration — Welcoming Oblivion

We'll take this moment to journey into the nothingness of night as you let go of your day and accept that emptiness is opportunity.

Begin by finding a comfy, peaceful spot in or perhaps near your bed. Once you have settled into a restful position, softly close your eyes.

Begin to focus on the rhythm of your breath, traveling in and out of your body, like an echo in a deep, dark cave. Take a mindful breath in through your nose and gently release it with an audible sigh, sending out the clutter and clamor of your busy day.

As a reminder, it's usually best to train your body to breathe in and out through your nose, especially during sleep. If this isn't possible for you tonight, no worries. Just breathe however it feels best. Deep breath in and let it go.

Stay gently aware of your breath. Close your eyes and concentrate on the physical sensations of your body sinking into the surface beneath you. Feel tension drain gradually out of your limbs. A slow leak, taking away that jittery urge to fidget.

Accept this state of stillness as it envelops you like a dense mist through which nothing can be seen. You do not need visibility. You do not need motion. You only need your breath in this cloud of nothingness.

Take a deep breath in accepting the void of sleep…

Awareness — Replenishing Rain

Settle into calmness as you imagine being nourished by refreshing rain to prepare your mind and body for a peaceful sleep.

First, find a quiet location where you can sit or lie comfortably, either in or near your bed.

Once you are situated, take a deep breath in through your nose and exhale slowly through your nose, if that’s comfortable for you. Again, inhale through your nose and release.

Continue breathing mindfully as your body relaxes into the surface beneath you. Let a sensation of calm wash over you.

Now close your eyes, if you have not already, and leave the chaos of your day behind you, rumbling like thunder on the horizon, imagining your thoughts to be lightning far off in the distance. You cannot stop it, but it cannot hurt you.

Here, admire the beauty in that lightning, the electric energy your mind creates.

Take shelter and relax as you watch the storm light up the sky from afar.

With another deep inhale, take in the fresh, humid air, and exhale, feeling grateful for the rains of renewal.

Take a moment and give thanks to someone or something that made your day just a bit easier, or made you feel appreciated or loved.

Inhale and exhale.

Now give thanks for your safe surroundings that will allow you to get this peaceful sleep.

Inhale and exhale.

Beginning with your crown, focus on relaxing each part of your body, giving a silent feeling of appreciation to each area.

Let the sound of rain carry away the tension from your temples and jaw. Allow all of the muscles in your face to soften and release with your exhale. Allow your mouth to fall slightly open, like the petals of a flower heavy with collected raindrops.

Now gently let your…

Restoration — Cabin in the Snow

Begin by finding a quiet spot where you can make yourself comfortable either laying down or sitting. Once you are in a position that suits you, take a deep breath in through your nose and let it out gently and slowly through your nose or mouth, whichever feels best in this moment.

Ideally, it's best to breathe in and out through your nose whenever possible.

Once again, deep inhale and exhale, letting go of your urge to be active, settling your body into stillness.

If you feel the need to move for itch, simply notice the sensation and see if you can wait for it to pass.

Continue breathing deeply, letting in comfort and warmth, and pushing out the storm of swirling thoughts and activity, pulsing through your mind and body.

Imagine stepping through deep, fluffy snow leading up to a cabin, nestled in a forest of towering redwood trees draped with pillows of snow.

From the chimney, you can see that a warm fire is already lit in the fireplace inside.

You stop for a moment to stomp your boots and dust off the snow that has accumulated on your clothes, before opening the door to feel the surge of warmth against your cheeks and hands.

Closing the door on this blizzard, shutting out the flurry of snowflakes from the interior of a safe and cozy cabin.

Your worries and problems can wait, just like your jacket that you leave on a hook near the entrance.

Now is the time to kick off your snow boots and relax.

Allow your body to grow heavy and loose, sinking downward, melting like marshmallows on hot chocolate.

Imagine walking over to a comfy overstuffed chair where you can watch the snow storm from inside by the fireplace.

Perhaps your favorite pet, book, or a cup of tea sits loyally by your side.

The snowflakes look peaceful from here as they dance in silence, like graceful ballerinas past the big cabin windows.

Relaxation — Release Your Thoughts

Welcome to this meditation for relaxation that will ease you into rest and help you release physical and mental tensions by allowing your breath to carry them away from your being.

Find a comfortable seated or lying position. Lengthen your spine as much as possible, centering yourself.

Make your hands into tight fists and let them go. Bring your shoulders up toward your ears as you breathe in deeply. Let your shoulders fall away from your ears as you release your breath outward.

Once more, breathe in through your nose, lifting your shoulders, and exhale, allowing gravity to gently pull your shoulders downward. Ideally, you want to breathe in and out through your nose, especially for sleep. If this is not possible, no worries for now. Breathe how it feels best in this moment.

Inhale again slowly. Feel the air filling your chest, lifting your head and sternum, elongating your neck. Exhale nice and slow.

Let your shoulders fall even further from your ears. Allow your jaw to relax.

Turn your attention to your nostrils and sinus cavities. Notice, without judgment, how the air is flowing as you continue to breathe easily.

Observe if it flows more through the right side or the left. See if you can feel the temperature, warm or cool.

Pay attention to how your lungs feel as they inflate. Notice if both sides of your lungs inflate evenly. Try not to judge your breathing. Just watch it and…