Close your eyes and take in a very deep breath.

Pretend your tummy is a balloon and as you inhale, make that balloon as big as you can.

Now, exhale and release it all.

Let’s do that again now… inhale fully and make the balloon any color you want.

Now as you do this, allow your arms and legs to get as floppy as a rag doll. Just let them get heavy and loose… all limp and relaxed. They feel so heavy it’s as if you don’t even want to move them because they are just so very relaxed! Just allow your body to continue relaxing while we use our imaginations to imagine something wonderful!

In your mind, pretend you are pulling, a big magical bubble blower out of your pocket. It looks like any bubble blower but this one has real magic in it. It has been small in your pocket, but as you pull it out, you realize it becomes enormous!

It’s a lot bigger than any bubble blower you’ve ever seen.

Now, in your other hand, imagine you have a big bottle of magic bubble soap. Put the blower into the thick magic bubble liquid…. and get it nice and wet.

Now you can start to blow through the bubble blower to make your gigantic bubble. As you do this, I want you to put ANY WORRY or fear you have about anything… into that bubble… just put it all in there! Then continue blowing the bubble until you think it’s big enough. Nod your head when you’ve done that (wait for nod).

As you finish watch how a very strong friendly wind comes along and carries your worry bubble far, far away…. it carries it so far away that you will never have to worry about that again.

It’s leaving now. Watch as it goes.

You can blow up as many bubbles as you need to with your magical bubble blower. Put anything in there that is bothering you and watch as the wind carries the bubbles far, far away.

You can use this magic bubble blower whenever you need to… just by imagining it in your mind. I’ll be quiet now so you can finish.

Tell me when you’re finished, and we can talk about it.

Close your eyes very gently and think about a rag doll you own or may have seen. Think about how loose and limp it is. Notice all its parts….. just hanging there, so relaxed. As you imagine it, you can notice how it just hangs down completely loose, limp and floppy.

Imagine what your body would feel like if it did the same. I wonder what that would be like.

Do you think you can try to get your body as comfortable as that loose and floppy ragdoll? Imagine doing just that. Allow your body to get as loose and limp as the rag doll.

Feel your arms go completely limp now and now how your fingers relax too. Allow your whole face to relax… and now your neck. Feel your forehead relax next. Notice now how your eyelids relax completely as you continue to imagine that floppy stuffed toy. Now let your tummy relax. Breathe in deeply and slowly all the way down to your tummy and notice how it relaxes so easily. Notice how your legs become very relaxed now too. They feel completely loose and limp. Maybe they even feel a little like Jell-O… so wobbly.

Even your feet now begin to feel loose and limp. All your toes decide it’s time that they too enjoy some much needed relaxation along with the bottoms of your feet who work hard each day to take you places. Feel how everything is just so loose, limp and floppy now… just like that half-stuffed ragdoll you imagined.

Because you’ve allowed yourself to relax so well, I am sure that if I were to pick up your hand right now, your arm would probably just flop right back down beside you. I’m sure that’s how relaxed you’ve allowed yourself to become, just because it feels so wonderful to relax our bodies.

You know, relaxing our bodies gives them some much needed rest. When we relax our bodies, we can also allow our minds to relax as well.

We can do this by simply allowing any thoughts to become like clouds… and slowly drift on by. It’s interesting to watch our thoughts as clouds drifting by like this in our minds. You might notice feeling very good. Notice how good it feels to relax and how peaceful it feels. Take in a nice deep breath and breathe in all the wonderful peacefulness around you. Imagine that the air is filled with little bubbles of peace. Breathe in all that peace and allow it to go everywhere in your body – head to toe.

Doesn’t that feel good? Just notice how your body responds.

Any time you feel stress or worry, or even when you just need to take a break, you can simply imagine breathing in peace and filling up your whole body with peace and relaxation. You’ll really feel that peace within you – within your mind and within your body.

That’s how powerful our imagination is. When we imagine something like breathing in peace, we really start to feel more peaceful. So take in a deep breath now and fill yourself up with peace and happiness. Now slowly exhale but hold onto all that happiness and peace.

You’ve done a fantastic job during this guided relaxation. I’m so proud of your use of your wonderful imagination and allowing yourself to relax so fully, just like that floppy ragdoll.

When you’ve finished relaxing, you can simply open your eyes and give your body a good stretch.

If you’re ready for bed then you can simply drift off to sleep knowing how much you are loved and how amazing you really are.

Gently close your eyes and softly repeat, “I am still.”

Notice your body relax instantly and easily. Allow your body to sink down in your bed further and further, as your muscles become soft and limp. It feels so comfortable.

Your body just seems to relax more and more with each and every word you hear.

Imagine now a small sparkle somewhere deep inside your heart. This small sparkle begins to glow brighter now, and you feel it reaching up and expanding out.

The glow becomes brighter and brighter filling up your chest. You feel the warmth spreading out touching your tummy, your shoulders…. getting bigger and bigger…. getting brighter and brighter, glowing all the way down to your toes.

Now feel your whole body glowing like a radiant star shining out. This wonderful light is your light – your shining light – your personal brilliance. It is all the love in your heart. It is the sum of your possibilities – and your possibilities are endless.

Shine your light wherever you go. Sharing your light makes others happy, and it makes you happy as well. It’s a wonderful feeling to share your light, and by doing so, you become a good example to them.

When you shine your light brightly, it lets others know that it is okay for them to shine their light brightly too. When we all do this, it makes the world a more beautiful, peaceful place.

Sharing your light can be as simple as sharing your smile, or doing a kind deed. Hold a happy thought about someone, or send a happy wish to someone who is feeling sad. It can mean helping someone who is younger than you, or not as strong as you.

All of this is shining your light, and you will discover a wonderful warm, fuzzy feeling inside your heart when you do this.

This wonderful feeling comes from doing what you were created to do – feeling and spreading love and joy. Sharing your light means sharing the real you and being who you truly are. It means standing up for what is right and making the choices that feel right in your heart.

Now, allow that bright light inside to become like a gentle shower of fireworks.

See how beautiful and amazing you are?

You light up the sky!

As the fireworks sizzle and flare down, imagine your brilliant light touching the heart of every person you know and will meet. They feel happier just because they know you. How wonderful and blessed life is!

Now take in a deep breath and bring back all the good feelings you have right now with you as you slowly stretch your body. Open your eyes when you’re ready. You’ve done an amazing job!

When you are ready, lie back and get comfortable. Gently close your eyes. Take in a deep breath and feel the air come in so comfortably, so smoothly, and then exhale it out.

Whenever you want to calm yourself, all you have to do is close your eyes and focus on calm breathing.

Let’s relax deeper into that calm feeling with this countdown:

• Relaxed and letting go….
• More deeply relaxed
• Letting go of any worries
• Deeper and deeper you go into peace and calm
• Fully relaxed now, and nothing is bothering you

Pretend for a moment that you are the wind. You gentle blow and you comfortably and peacefully glide along.

Along your journey you pick up some leaves that ride with you for a distance. How wonderful to feel the connection to these unique, beautiful leaves, to know you are not separate but that you are one with everything you see.

You surround the whole globe as the wind. Sometimes you are strong and others times you are very gentle. Feel your gentle strength now as you calmly blow across the trees and the rich earth.

And now from the wind, imagine changing into a leaf that’s floating on the wind.

Feel yourself as a beautiful soft leaf bending back and forth with the wind, riding the wind very far and dancing in the wind. You do this so beautifully; gliding so gracefully. You are letting the wind carry you where it wants too.

Now as the leaf, you turn over and look at the big sky. How large and wide open it is!

Become the bright blue sky now – the crystal, blue, beautiful sky. You cover the whole earth with your body. The birds are flying inside you and joyously singing their songs. Feel the clouds move within yourself, floating along as brother wind blows them gently.

Feel how large and protective you are. You cover everything, protecting the animals and the people. People gaze up at you in wonder to see how magnificent and beautiful you are. Within the sky now, become aware of one particular cloud among the others.

Become that cloud now. Feel the puffiness, the beauty, the lightness of your cloud body. You’re like a big fluffy pillow that everyone wants to rest on! How beautiful you are in all your states, you are part of everything and everything is part of you. Feel yourself as the cloud. Move and change as you want. You feel wonderfully light and happy just floating and dancing around.

Start to slowly drift back down to earth, back down to your bed, becoming your beautiful self once again.

What a beautiful journey we have taken this evening. Now you can open your eyes if you wish, or you can continue your journey on into dreamland.

Gently close your eyes and take in a nice deep breath.

Do this several times and allow your body to relax more and more with each deep breath. Notice how peaceful you become with this deep breathing.

Notice how all your muscles begin to relax and feel good and loose.

Continue to breathe normally now as I guide you on this marvelous adventure!

Imagine yourself now, walking down a well-worn path in a beautiful forest. The trees have changed all their foliage and now you see an amazing display of colors – gold, red, orange and speckles of green. Leaves crunch beneath your feet as you walk along. The air smells so crisp and fresh. Its coolness tickles your nose and ears. It feels so very wonderful to be out here, in nature, enjoying the beauty of this place.

In the distance you hear a waterfall. You carefully walk towards the rushing water sound. As you come to the path’s end, you see the rushing stream. You see the most beautiful white waterfall right in front of you.

It’s calming and looks as if wet sunshine is cascading down onto large rocks. The sound of rushing water relaxes you. The water must be pretty cold because its fall now and days are growing shorter. Soon there may even be snow.

Sit down a while and enjoy the spectacular scenery.

Listen as the water pounds down on the rocks.

Here any stress or worries you have seem to be washed away for good. The sound of the waterfall rushing down seems to make you relax more. It clears your mind and washes away any frustration and difficult thoughts.

Allow the sounds to wash any worries away… just let them go.

You may notice that you’re feeling calm and relaxed here in this place. This magical forest dressed up for fall is a special place just for you. You can come back here at any time to calm your body and mind and let go of any worries or stress. You know that everyone has worries and stress sometimes.

The difference is that you know how to deal with them. When you want to relax and find peace, you can come here just by thinking of this place and imagining yourself here. This calm, peaceful place by the waterfall invites you to wash away your worries or stress anytime.

You feel so good and refreshed now. You can feel renewed fresh energy entering your body and refreshing you completely. You’ve done a terrific job today. Now, you can just drift off into wonderful, deep sleep for beautiful dreams and a very peaceful night.

Goodnight, and sweet dreams.