Welcome to the practice, called Yoga nidra. Take a moment to find a comfortable place to lie down and manage Imagine you're lying down in a field full of beautiful wild flowers. With butterflies flying all around you and the grass is soft and comfortable. Take a moment to let your body relax into this field as you take a few deep breaths feel at mama Earth is breathing If you and when you breathe in, you feel the earth expand under your little body. And as you exhale, you feel yourself sinking in. ever so gently.

Breathing, breathing with the earth. For this practice, we're going to try to face down. So if there's any part of your body that wants to move right now, take a moment and wiggle it or move it. So we can get this with those out and you can relax gently for this short practice. Remember, during the practice, if you have to move, it's okay. Just try your best to be Still, and just follow the meditation in your mind, like an imagination or a daydream.

Begin to notice now the places on your body at touchdown to the ground in this field of flowers. Notice where your feet touchdown, you don't have to move them. Just notice with your mind. Notice where your legs touchdown and your back. Notice where your arms touch her hand and your head. Feel yourself thinking just a little bit more comfortably into this field of wild flowers.

Begin now to listen with your ears. Listen to hear any sounds that might be around you. Both close sounds maybe far away sounds to you don't have to know what the sounds are. Just listen, see if you can hear them. Just like you're playing.to that move from one sound to another sound to another sound. We're now going to say an affirmation in our mind.

So this is something that you want to be true for you like maybe you want to be good at math or maybe you want a friend or you want to be able to follow Your parents example. Or maybe you want to be more creative or imaginative or feel more love. Just take one thing right now that you'd really like to experience. And I want it to you to say it to yourself. Like it's already true. This is called an affirmation.

So, if you want to be more creative, and you say in your mind, I am more creative than ever before. If you want to do better at math, say, I am really good at figuring out my math. If you want to meet more friends, saying your mind it's easy for me to meet and talk to people. So just pick a short statement and say in your mind, now say it three times. Make it easy to remember. Okay, we've tucked that away in our minds.

Now we're going to rotate around the body with our mind. So in this field of wild flowers and butterflies, every time I say the name of a part of the body, I want you to imagine that a butterfly, landing on that spot just for a moment, and maybe you feel a small tickle there. So begin by filling that butterfly land on your right hand thumb. You don't have to wiggle your right hand thumb. Just feel the butterfly landing there for a moment. And then the next finger, that pointer finger, the middle one, the ring finger and the pinky finger.

Now imagine that's touching the palm of your hand, the back Your hand, the lower arm, your elbow, your upper arm shoulder. How about the right side of your chest. Now your waist, the hip, your upper leg, your knee, your lower leg, the ankle. Now it lands on the top of your right foot, the heel, the bottom of your right foot, the big toe, the second row, third row, fourth row and fifth toe. Now that butterfly flies to the other side of your body to your left finger, thumb. Now the pointer finger, middle finger, ring finger and pinky finger of your left hand, the palm of the hand back of the hand wrist, a lower arm, elbow, the upper arm, shoulder, the left side of your chest, your waist, hip, your upper leg, knee, your lower leg, your top of your left foot, bottom of your left foot, heel.

Big toe in your left foot, second row, third row, fourth row, fifth toe. Now that butterfly goes to the back of your body, I'm not sure how it gets their sensor laying down, but it's a magical butterfly. So feel that butterfly touching your tailbone, your lower back, your middle back, the right shoulder blade, left shoulder blade, your upper back, your whole back at once, just your spine, just the back of your neck, back of your head, top of your head. Now feel that butterfly on the front of your body touching your forehead, the right eyebrow, the left eyebrows, the middle of the eyebrows, the right eye, left eye, the tip of your nose, some lips, just the upper lip, just the lower lip. Now your right cheek, the left cheek, your right ear, your left ear, your chin. Now that butterfly flies down to your throat to your car.

Bones to your heart center to your belly button to your pelvis. And now that butterfly flies all around, and it seems like it's touching your whole body at one time. What an amazing butterfly. Now that butterfly flies away, and incomes at the top, as if someone blew a bubble out of a bubble maker. And that bubble slips right over you and you find you're inside the bubble. Every time you breathe, that bubble gets bigger.

Every time you let your breath out, Apple comes back in a little bit more. Feel the Papa without opening your eyes. I get scrolling when you inhale and shrinking when you exhale Follow that up as it grows and shrinks with your mind. I want you to picture in your mind the numbers I say, as I'm counting backwards from 10. You know the number 10, right? Like 10 fingers and not to the number 10.

Take a deep breath. Imagine the number nine as you exhale. And that's it. Take a deep breath with the number eight. And when you exhale, you see seven in your mind. Inhaling with six packs hailing with just the fingers of one hand five.

Inhale with four. Exhale with three. Inhale, With two and x half of all you're out that's one. Inhale the numbers zero. And now I want you to picture in your mind, a flower, any flower. I know a rain cloud.

Can you picture in your mind? stars in the sky? How about the sun setting? Now the tops of mountains picture in your mind the cat sleeping. And now a dog barking. picture in your mind the water and the ocean.

And now frog in a mud puddle. Can you picture Stonewall and how about a mossy path? A tall tree. A bird singing in your window. rain falling children holding hands Picture the storm on a see a puddle with water. So pink rose the nose of a bunny.

Picture a baby sleeping in the arms of love. Now, I want you to imagine that in the middle of your chest, a little mouth and as you breathe, he felt breath coming into that little mouth right in the middle of your chest and it's like sparkly. It's like rainbow colored sparkly. And as you breathe out that sparkly colored light comes out of the heart. As you breathe in, it comes back in and it starts filling up your whole body with a rainbow colored light around it orange and gold and Yellow, Green And blues and purples. Keep breathing in this sparkly rainbow colored light.

And now you begin to feel that there's something there that you're just in your mind you feel and notice an ache a golden egg right in your heart center and it opens up your mind. And there's this little tiny being in there just the size of your thumb. And that beam is filled with so much love. As she breathes. She sends you so much love. So much love starts pouring over you and in your whole body has been has so much love to give In fact, you are feeling so full of love now that you have to send some to some other people you're so full of love.

So imagine in your mind, your family, your parents, if you have any brothers or sisters, cousins, aunts and uncles, grandparents, imagine sending some of this love to them. And it goes to them like rainbow colored light from your heart to theirs. Now you imagine sending it to your friends to and maybe to your teachers. And how about all those people you don't even know that could use some love. Like people that don't have homes, maybe people that are sick. Maybe even people that aren't doing very nice things they could use some love.

Little bean just keep sending you love so you keep sending it out farther and farther. Love spreads across the whole wide world. And now in your mind you remember those positive words you said to yourself at the beginning? Can you remember the same words and say them to yourself again now? Three times in your mind. Good.

Cut, and now you begin to hear sounds again, sounds around you, and you feel your body touching down in this field of flowers. Notice when your body's touching down again. Feel the warmth of the day. And when you're ready, you begin to notice that this yield of flowers and butterflies is the room you're lying in. When you begin to wiggle toes and fingertips, take a deep breath and stretch your body now because we're coming to the end of your practice, catch up kids. Remember, don't move too fast as you come out.

Just take your time to stretch and breathe in deep. Catch up. This is the end of your practice. How do you own tests? How do you