Bowerbird Collection: Sample Transcripts

Empathy — The Colorless Rainbow

You lay in your bed and look up at the shadows your night light makes. You really like looking at shadows but you were told it's time to close your eyes and relax your body, except your eyes won't stay closed. You try taking a deep breath and then blowing it out, like you are the sky making wind. Sometimes that helps, but not tonight. You like being the wind though, so you take another deep breath. When you let it out, you hear the actual wind. That’s strange, you think, since you’re in your bedroom and it’s not a very windy night.

You look down and notice that the colorful stripes on your pajamas are shimmering. Even more interesting, you appear to be floating over your bed!

You take a third deep breath. As you let it out, a rainbow-colored pajama portal appears. You're not quite sure what to make of that, but you’re curious so you float closer. Ever the adventurer, you decide you’re going to have to go through, no two ways about it. You dive your arms in and with a WHOOSH, you’re whizzing through the portal.

The pajama portal seems like it should be scary or exciting or both. But it's just, cozy. The wind brushes lightly across your face, like a blankey snuggled up to your chin. You open your eyes and holy moly there are amazing things to see! A school of rainbow-colored monkey fish “ooh ooh aah aah” pass, Goldilocks and The Three Bears play ring-around-the-rosy, and a frog dunks a basketball!

Then you are out of the portal and in soft grass. Except it's not grass, but feathers the color of every possible shade of red, blue, and yellow. The field of feathers leads to a maze of colorful tunnels that stretch far and wide and up to the sky towards the biggest rainbow ever.

But it's not a rainbow. It's like someone drew the lines and didn't fill in any colors. You feel a twinge of sadness. Then you hear someone go “pssssttt” in a very quiet but loud whisper. You look away from the not-a-rainbow and see an adult-sized Griffyn coming out of the red tunnel in the center of the maze. The Griffin's lion body is pink, with green polka-dots. Its eagle head is red with a blue streak.

It might be the silliest-looking creature ever, but it looks very serious as it gestures with a polka-dot talon. You hurry towards the Griffin, but before you enter the tunnel, you have one question. Well, you have lots of questions, but you ask the first one that comes into your head: “Is this a land of colorful tunnels?” The Griffin squawks, “I knew you were right for this job,” then it turns on its hind claws.

You are puzzled. How you could be right for the job if you are only a kid and don't have a job? And holy moly! There's even more colorful tunnels inside, and those tunnels connect to other tunnels! The red tunnel opens into a long hallway that’s dark, but still kind of light, like your room at bedtime. Along the hallway, beds hang from the tunnel-ceiling like hammocks.

The Griffin walks on tip-talons. You do the same with your toes. You see all different creatures sleeping in the hammock-beds. The Three Little Pigs snuggle with the Big (apparently not-so-Bad) Wolf, in a hay hammock-bed. And a real-life unicorn sleeps in a…

Inspiration — Snuggle Nest

Snuggle nest.

Let's begin by lying down. Let out a calm sigh.

Feel how nice it is to lie down at the end of your day. Take a deep breath and prepare to let go and listen to this relaxing meditation. Breathe in and out. In and out. Let out another deep sigh. Close your eyes easily. Try not to squelch them or squash them closed. Sometimes it helps to wiggle your nose around a bit to free up the muscles of your face.

Try that with your eyes closed. Wiggle your nose around and feel the muscles in your face relax.

Notice if there are any uncomfortable or electric type feelings in your arms and legs. If there are, try shaking or kicking them out. Wiggle and jiggle your arms and legs for a few seconds to get those squirmy feelings out. 5, 4, 3, 2, 1, great job.

Now, relax everything. Just let yourself be like a rock or a log or the pillows on your bed. Be easily still, unmoving, but not tight. Take a nice deep breath and let it out. Feels nice. Breathe in and out. Inhale and let out one last freeing sigh. Good. Breathe easily.

Take a moment and think about your day. How did it go? Notice, does your mind jump to the good things that happen today or the bad things, or a mix of things?

There isn't a right or wrong answer. It's just good to notice how your mind works. If you thought of something good from your day, turn your mind to something that didn't go quite right.

If you thought of something sad that happened, try to turn your mind to something good. If you thought of something from the afternoon, try thinking of something from the morning.

Notice how you can shift your focus. It's good to remember. Take a moment and simply watch your thoughts. Just notice what comes to mind. 5, 4, 3, 2, 1. Breathe easily.

Think of something that didn't go quite right today or something that you're worried about. Take a nice deep inhale and as you let out your breath, let out the worry or anxious feelings. Watch whatever you're thinking about float up, up, up and away. Find another worry in your mind. Breathe in and whoosh, let it go.

Imagine the worry carried away on your breath, up, up and out disappearing into thin air until all you notice is the fresh, clean air that's entering your lungs. You don't need to worry about your worries. For now, this moment, this meditation, this good night's sleep, you are better off without them.

Feel the weight of your body in your bed. Notice how your bed holds you. You are safe and cannot fall.

Imagine you are in a beautiful forest. Sunlight streams down between the branches and rich full green leaves. It is warm here and safe. As you walk along, you hear birds and the gentle whisper of the wind through the leaves. It's a beautiful day.

Imagine a nice, soft, deep green moss covering a perfect nook in a perfect tree, just the kind of secret spot you always wanted. The perfect place to build a soft, warm napping nest. For the base, you gather sticks and fallen branches. You effortlessly stack them this way and that, easily bending them into the perfect base for your nest.

Breath

Magic Bubble Wand

Let's start by sitting or lying in a comfortable position. Take a nice long breath in and slowly exhale it all out.

Imagine that you're holding a magical bubble wand. This wand creates bubbles in whatever shape you want. It can make bubbles that look like castles, chameleons, jet planes, numbers, letters, anything you can imagine in your mind's eye.

Dip this wand into soapy bubble water and bring it up to your lips. Take a deep breath in through your nose, then gently exhale through your mouth blowing air through the bubble wand. Watch the bubble grow into the shape your thinking about. At the end of your exhale, release the bubble so it floats up into the air shimmering and weightless.

With your next breath, you can think of the same shape, or try a new shape. Take a long breath in through the nose. Fill your lungs with as much air as you can and then gently exhale through your mouth again, filling this new bubble.

How big is the bubble this time? As big as a chair? A car? A house?

Can you make this bubble just a tiny bit bigger with your next breath? Take a deep breath in and then slowly let it out. Watch as the bubble expands with your long, gentle exhalation.

Let it float away and join the other shapes you have created with your powerful imagination. As you return to breathing normally, remember that you can always come back to these deep breaths whenever you need them.

Thanks for taking the time to breathe mindfully. And don't forget, you're a good kid.

Stillness

Red

Get comfortable. Wiggle around to get your squirms out.

Breathe in through your nose, and out through your mouth.

Try to lift the corners of your mouth into a gentle smile. This opens up your sinuses, the space behind your nose, and allows you to take a nice, full inhale.

Breathe in once more, and let it out through your mouth.

Nice.

Think of the color red. At first, you might think bright red like apples and fire trucks, and stop signs. You might think of feelings of excitement or fear or boldness or bravery. But look again, and you will see all the shades, from the lightest red, like the gentle pink of a flower or the flush of a cheek, to the deep, rich red of a soft rose or a soothing sunset.

Think of a red that makes you feel warm and loved. Think of a red that makes you feel calm and grounded and secure.

Imagine you are lying on a soft red checkered blanket, looking up at the warm red leaves of a lush autumn tree. Feel a gentle breeze brush your cheek. Let your shoulders relax down, allowing gravity to pull them toward the ground, knowing your inner balance and bones will hold you up.

Watch as a single leaf falls, floating down, gently rocking on the breeze. Down, down, down.

Take a nice, deep breath. As you let it out, feel any remaining tension in your shoulders drift away. Breathe in and exhale, feeling the air pass over your tongue.

Think of something red and delicious, a flavor you love. Perhaps the taste of a crisp red apple or ripe strawberries, or maybe savory tomato sauce or sweet red raspberries. Let it be a taste that makes you happy, that reminds you of joy.

Breathe in, and as you breathe out, let go of any tension in your chest. Feel that space filling with a calm red joy that comes from knowing you are safe and secure.

Let go of any tension in your hips, legs, and feet. Feel that space filling with a sense of being grounded and protected. Let this joy fill you with a sweet red light. Relax into it. Feel any remaining anxiety or tension leave your body.

Feel your muscles relaxing. Let any lingering thoughts give way to calm stillness. Envision the gentle red light filling you as you breathe in and flowing out of you as you exhale.

Imagine your breath is the wind blowing a little red sailboat across a calm pond. Imagine it leaving gentle ripples in its wake. Hear the calm, steady lapping of the waves upon the shore. See the reflection of a beautiful sunset full of reds and oranges dancing on the water. Notice how the world settles down.

Feel peace as the sun sets. Let the warm red glow of the last ray of light wash over you. Relax, knowing that the earth spins easily and the sun will rise again. You can be thankful for this beautiful planet that we are living on. You can feel grounded knowing gravity holds you here and will never let you go.

Take a nice deep inhale and exhale. Check the corners of your mouth and pull them up again into a smile, opening up those sinuses. Breathe in and out.

As you bring your attention back to the room you are in, feel yourself grounded and secure in your ability to relax. Know that you have tools like this meditation, your imagination, and your ability to use visualization and breath control to help you cope with tension and stress.

And as always, don’t forget, you are a good kid.

Gratitude

Green

Sit or lie down comfortably. Wiggle your toes and your legs. Shake your hips, torso, and arms. Take a nice deep breath in and exhale with a sigh.

Slow down all that shaking and wiggling. Take a full breath in and let out another large sigh. Let your body grow still.

Fill your mind with the color green.

You may think of trees and frogs, and the green of traffic lights telling you when to go. The bright green of lush grass, or the deep green of evergreen trees in wintertime. Think of all the greens you can. Light sage greens and sea greens and mossy greens, and even greens that make you think of sickness or jealousy.

Notice just how many greens there are. Lime greens, and lizard greens, and apple greens. Bring to mind a green that makes you feel energized and full of love. Something vibrant and lively, but warm and secure.

Feel full with this green. How nice it is to feel this love.

Imagine yourself in a lush green forest, green moss on the trees around you. You are filled with peace as you move through the leaves. They seem to pull back, friendly and inviting, making a path for you.

You emerge from between the leaves and find yourself overlooking a beautiful view.

Inhale the fresh, cool air as you look out over the vast green mountains, over lush and full green valleys. Notice all the shades of green that make up a forest. Light green tender shoots, deep green majestic pines and spruces. Notice these greens and all the greens in between.

Taking the view, feeling connected to the world around you. The sunlight filters through the leaves of the trees, casting a golden green light on you. Feel the light on your cheeks and forehead.

Think of someone you love unconditionally, or someone who loves you.

Think of a moment you felt loved.

Imagine the golden green sunlight carrying that love. Feel it fill you as the sunlight moves over you. Feel it wash over your head, over your shoulders, down over your chest and torso. Feel it on your arms and waist, and legs and feet. Bask in the green sparkling glow.

Think of something that you love about yourself. Perhaps you love your eyes because they let you see all the colors of the rainbow, or your voice for the way it sings joyous songs.

Creativity

Orange

Find a comfy spot. Breathe in deeply and squirm around to get your wiggles out.

Breathe in again, this time in through your nose and out through your mouth.

Once more, in through your nose and out through your mouth. Wiggle your nose around, squint your cheeks up toward your eyebrows, and then open your mouth in a long oval, stretching your face. Roll your nose and cheeks in little circles, going in one direction and then the other. Now rest. This opens up your sinuses, the space behind your nose, and allows you to take a nice, full inhale.

Breathe in once more and let it out through your mouth.

Think of the color orange. At first, you might think bold, vibrant orange, like construction cones. You might think about bouncy, jumpy, lively feelings, which might remind you of Winnie the Pooh’s friend, Tigger. Or maybe you think of cool autumn days, pumpkins, and fall leaves.

Keep looking until you see all the oranges, from the lightest shade, like a soft, sweet peach, to deep sunset oranges, dark amber orange rocks, and the rich, deep orange of earth. Think of an orange that is friendly but calm. Bring to your mind an orange that makes you feel relaxed and at ease, and inviting.

An orange that makes you feel as though no matter what challenge you might face, it is not a problem. You can easily and creatively solve it.

Take a nice deep breath and feel this calm orange creativity wash over you. Know that you are the one and only you, unique in every way, exactly how you are supposed to be.

The world needs you to be you and no one else. As you breathe in, tap into that feeling in you that says it is all okay. This moment is the exact right moment on the path of your life.

Bring the friendly, relaxing orange to your mind again. Imagine it as a soft light shining down on you as it passes over you, feel yourself relaxing.

Feel the orange light shine on your toes and feet, your legs, your knees, and your thighs. Feel it on your belly, ribs, and chest.

Let out a deep, relaxing sigh. Release any extra energy, letting it swirl outward to bring ease and tranquility to your friends and loved ones.

Feel the orange light relaxing your fingers, your forearms, your elbows, and your shoulders. Take a nice, calming breath in and out as you feel the orange covering your neck and your face.

Let the orange travel over the top of your head. Breathe in and out easily. Let go of any aches or pains or worries. Allow your mind to relax in this moment. You do not need to do anything or solve anything or prove anything to anybody. You are just right.

Just listen along and simply be here in this moment.

Imagine you are in the middle of a garden full of beautiful orange tulips, poppies, and tall orange butterfly milkweed, swaying in a soft breeze. Breathe easily, letting the sweet, calming smell of flowers fill your senses. Let any heaviness or darkness fade from your awareness. Listen for the soft, gentle flapping of butterfly wings.

Watch as a pair of sweet orange and black monarch butterflies float from flower to flower, flitting and dancing with each other. Let them carry any worries or tension away from your shoulders and back. Breathe easily. Just be.

Notice a grove of trees sprouting silently around you. Watch as their trunks effortlessly grow up, up, up. Branches spring from their trunks, and leaves grow from the branches. Notice gentle buds forming and blooming into small clusters of flower blossoms at the ends of the branches. Breathe easily, taking in the sweet scent of peach and orange blossoms.

Flowers sway in the wind. Butterflies flit about. Round, ripe, sweet peaches and oranges grow heavy on the trees above you.

As you breathe in, the sweet scent fills your nose.

Feelings

Purple

Find a quiet spot to sit comfortably. Take a nice deep breath in, and then exhale. … take a moment to notice where you are tense, worried, or experiencing any discomfort, and try not to dwell on these feelings right now.

Just notice them, and move on.

Take another deep breath in and exhale with a sigh.

Continue breathing and notice that behind the tension and worries, there are parts of your life and parts of you that are perfectly at ease. Take a moment now and notice what feels good and calm.

What’s okay? What’s working well?

It can be something small and calm, like your pinky toe or the feeling of the air against your skin.

Maybe it is the thought of someone who loves you, or someone you love.

Maybe it is something you love to do.

If nothing else, turn your attention to the steady, unfailing beat of your own heart.

Find that calm and easy feeling. Hang there for just a moment. … Think of the color purple.

Maybe you think of power and pride and grandiose things like kings and queens. Maybe you think of grapes, party balloons, or sports teams.

What other purple things can you think of?

From the light light purples of orchids and lilacs to the deep purples of boysenberries and raisins.

Perhaps you think of a beautiful sunset fading into a majestic purple sky.

Think of a purple that makes you feel wise and confident. Not that you know everything, but that you know to ask for help when you needed it, and not ask for help when you didn’t. Think of a purple that makes you feel as though you can trust yourself.

Imagine you can take this color and weave it into a large, soft blanket. Wrap this blanket around you like a cloak or a hooded cape. Imagine it holding you, not too tightly nor too loosely, but just right, flowing around you as you move.

Feel safe and also free. Breathe easily in and out.

Now imagine you are walking through a field of lavender with your cape wrapped gently around your shoulders. Tall green stalks rise up around you, growing waist high. Small purple flowers bloom on the ends, releasing a sweet and calming scent around you. The sun sets, casting a beautiful violet glow over the world.

Warmth

Blue

Find a comfortable spot to relax. Stretch and twist. Roll your shoulders. Wiggle and shake a little. Let out a good full sigh and prepare to relax. Take a nice full breath in. Feel it filling your lungs. Let it out slowly, feel it flowing out of your body. Once more. In… and out.

Think of the color blue. It is easy to relax thinking of blue. Soft light blues of early morning skies and puffy nimbus clouds, gentle blues of ocean waves and bluebirds singing subtle songs. Bluebell flowers and blueberries and navy nights lit with a thousand stars.

Think of blue that makes you feel free. Light as the feather of a blue jay gliding through the sky. Sturdy as a blue sail, full with wind, on a blue sailboat gliding across gentle waves of vast, inviting, blue-green sea.

Take a nice deep breath in. And out. Imagine a clear blue sky above you. Imagine you are lying on a soft bed on the deck of the boat, looking up at that blue sky.

Feel the bed supporting you. Your feet and your legs are relaxed. Let go of any tension, any sense of tightness, of any feeling of holding yourself in place. Breathe easily. In… and out. In...and out.

Good. Relax your torso, your arms, and your shoulders, knowing you will not fall. Simply let go, knowing you are held by gravity and the great blue earth that holds us all. Relax your neck and head. Feel yourself totally supported, looking up at the clear sky. At this moment there is nothing to do but this. This is exactly what you’re supposed to be doing.

Breath naturally. Notice how your lungs continue to breathe without any help from you. Notice how the air flows easily in and out, without any effort from you. Let your body breathe however feels right for this moment. Sit back and simply notice the breath. Feel the air as it slips easily into your lungs, flowing from the sky to you and back out of you to become sky again. In… and out…. In… and out…

As you breathe, notice the power of breath. How it gives us life, how we can use it to talk and sing, to express love, and even to hurt people. But we can also use it to communicate our pains and problems, to seek help, to release and let go of the things that are no longer serving us, to heal others.

As you notice your breath, feel the power of your lung muscles. Feel the strength of your breath and your voice. Let this calm blue power fill you, but do not cling to it. Only be filled and let any excess flow freely from you, carried on your breath to help others who cannot find their voice.

Breathe easily, accepting this strength while at the same time, sharing it with the world. In and out. In and out. Sky to you and back again.

Relaxation

Yellow

Find a nice spot and get comfortable. Take a nice full breath. Feel the air flow into your body, providing life to your whole self. Let your breath go, smoothly and evenly. Inhale, feel the air flow from your lungs to the tips of your toes. Exhale, let it go. And again, breathe in. Feel the air flow from your lungs to the tips of your fingers. Let it go, nice and easy. Once more, breathe in. Feel the air flow from your lungs to the top of your head and let it go.

Shake off the day, breathe easily knowing this meditation brings calm relief, relaxation, and confidence. At this moment, you have nothing to do. There are no expectations, no teachers to get the right answer for, no one to please or perform for. Rest in this calm, relaxed peace. Just you being you, enough, perfect.

How nice to know that in this moment, simply being is the perfect action. All you have to do is listen along and let your body breathe. Bring to your mind the color yellow. You May first think of a bright and vibrant yellow like street signs, construction equipment, and the yellow of traffic lights.

Maybe you think of yellow that's lively and hot like a midday sun. Perhaps you see it as bold and bright, but take a deep breath and think of all the things yellow can be. There's the deep, rich yellow of sunflowers, saffron, and fuzzy yellow bumblebees. The light, almost clear, yellow of sweet fresh lemonade.

There's the twinkling golden yellow lights of a distant city, or the iridescent yellow of a thousand stars in a clear night sky. Think of a yellow that makes you feel calm and full of strength. Joyful but not overly excited. Breathe in this beautiful yellow light, knowing that you have a calm power.

Knowing that you have chosen to take this moment to relax. Knowing that you have the internal tools to relax whenever you need them.

Feel full with the power and confidence you need, but do not cling to any excess or try to hold onto the light. Simply be easily, effortlessly. Let any extra energy flow out of you swirling and twirling off and away into the world to support the people and beings you've met and will meet.

Rest in this peace fill the yellow glow. Feel it, fill you and swirl around you. Gentle as a breeze, needing no effort from you. Feel this yellow energy fill your torso. The gentle yellow light pours over and through any tensions or blocks you might have, dissolving them into yellow sparkles that flit about until they are nothing.

Feel the yellow energy swirl out from your stomach. Up and around your neck, bathing your head and face with relaxation. Feel it swirling out from your torso around your shoulders, arms, and hands, to each and every finger and joint.