A short message for grown-ups.
If your little one loves Bluey, here's something new that might spark hours of joyful imaginative play.
Bluey Chatmates.
With just a press of the nose, these beloved characters come to life.
Chatting with 10 fan-favorite phrases, including some of the most iconic lines from the show.
There's Bluey, Bingo, and Muffin.
Plus some extra fun versions like Bingo with her scooter and helmet and Rita with her Granny, Mobile glasses and grabber.
Each chatmate is six inches tall just the right size for little hands and comes with movable arms and legs for easy posing and storytelling.
Whether they're recreating favorite scenes or dreaming up new ones, kids will love growing their own Bluey world, one giggle at a time.
Bluey Chatmates is available at all major retailers.
Hi friends, it's Cheryl and welcome to Sleep Tight Relax.
You're safe here in your cozy spot tonight.
Take a moment to snuggle in.
Maybe pull your blanket up just right and let your shoulders drop gently away from your ears.
So far, we have had a couple of stories featuring our relaxed rangers.
First, we met Breath Bear in his garden and learned that square breathing technique.
You know, in for four, hold for four, out for four, wait for four.
Then Mindful Mouse showed us how to do body scanning in the library, checking in with how different parts of our bodies feel.
In tonight's story, we will meet Dream Deer.
She's, well, she's got an amazing imagination.
She can picture things so clearly in her mind that they almost feel real.
What's interesting about tonight's story is that sometimes having a really good imagination can actually be a bit overwhelming.
We're going to visit Dream Deer up on a mountain meadow.
She's just finished this long hike and the view from up there is absolutely amazing.
Mountains stretching out forever, wildflowers everywhere, the most beautiful sunsets you've ever seen.
But instead of feeling peaceful and happy, Dream Deer feels kind of scattered, like there's too much beauty to take in all at once.
Does this sound like something that's ever happened to you?
When something so amazing, it almost makes you feel dizzy?
Well, Dream Deer's about to discover something interesting about her imagination.
That might help you too.
So we've learned square breathing for when worry, thoughts visit and body scanning for when our bodies need attention.
Tonight we're adding something called visualization, which is basically using your imagination on purpose to help yourself feel calm.
You know how sometimes you daydream about being somewhere really nice?
Maybe you're sitting in math class, but you're imagining you're on the beach or lying in bed picturing your favorite vacation spot.
Well, visualization is like that, except we're doing it intentionally to help our minds and bodies relax.
What's interesting about this is that when you imagine being in a peaceful place, your brain responds almost like you're really there.
If you picture yourself on a warm, sunny beach, your body might actually start to feel more relaxed and calm, even though you're actually sitting in your bedroom.
Let's try a quick version.
Close your eyes if you wish, or simply look down at your hands.
I want you to picture a cozy reading nook.
Maybe it's in a library, like where Mindful Mouse went, Or maybe it's a window seat in your house or under a big tree outside, wherever you feel cozy.
Can you see it in your mind?
What does it look like?
Maybe there are soft cushions or warm sunlight streaming in.
What can you hear in this cozy spot?
Maybe pages turning, or birds outside, or just peaceful quiet.
How does it feel to be there, warm and safe, comfortable and relaxed?
That's visualization.
You just created a peaceful place in your mind and hopefully your body felt a little more relaxed, just from imagining it.
The trick is to use all your senses, not just what you see, but what you hear, what you smell, how things feel.
The more details you add, the more real it becomes in your mind.
Dream Deer is about to learn this same technique, but she's going to discover something interesting about it up on that mountain.
Dream Deer reaches the top of the mountain trail just as the sun starts its slow slide toward the horizon.
She's been hiking for two hours, and her legs feel pleasantly tired.
But the view, oh my!
The view makes every step worth it.
Rolling meadows stretch out below her, dotted with wildflowers in colors.
She doesn't even have names for.
Purple lupins, bright orange paintbrush, white daisies dancing in the breeze.
Beyond the meadows, mountain peaks rise super high in the sky.
Their tops still touched with snow even in summer.
And the sky is turning into shades of pink, gold, and deep orange.
Dream Deer stands there, breathing hard from the clime. and feels her heart start racing.
Not from the exercise this time, but from trying to take it all in.
There's so much beauty everywhere she looks that she doesn't know where to focus her attention.
The flowers, she murmurs, then immediately swivels her head toward the mountains.
No, those peaks.
But wait.
Wait.
Look at those clouds.
Her eyes dart from the sunset to a hawk circling overhead to a butterfly landing on a nearby rock.
It's like being in the most amazing art museum in the world, except that every painting is moving, changing and demanding to be noticed all at once.
Dream Deer's mind starts to feel scattered, jumping from one gorgeous thing to another without really settling on anything.
She can't focus.
Her breathing gets quicker.
Not the calm, deep breathing that feels good after a hike, but shallow, almost panicked breaths.
There's this fluttery feeling in her chest, like her heart can't decide if it's excited or overwhelmed.
This is supposed to be relaxing, she says to herself, sitting down heavily on a large boulder.
I hiked all this way to enjoy the sunset and feel peaceful.
But I feel more like, like my brain is spinning.
She closes her eyes for a moment, but that just makes the spinning feel worse.
When she opens them again, all that beauty is still there, still demanding attention, still making her feel like she's missing something important, no matter where she looks.
Beautiful views can be a lot to take in all at once, can't they?
Dream Deer looks around and spots an old tortoise sitting on a flat rock about 10 feet away.
He's positioned so he has the perfect view of the sunset.
And unlike Deer, he seems completely relaxed.
His eyes are half closed, his head tilted, just so like he's savoring every bit of the scene without any rush or worry about missing something.
Oh, Deer says, feeling a little embarrassed.
I didn't see you there.
I hope I'm not disturbing your sunset watching.
Not at all, Steady Tortoise says, his voice calm and measured.
I come up here most evenings when the weather's nice.
Been doing it for...
Oh, maybe 15 years now, and I've seen that exact expression on a lot of faces over the years.
What expression?
The one that says, this is so beautiful, it's making me dizzy.
Tortoise chuckles softly.
Used to happen to me, too, when I first discovered this spot.
Dream deer blinks.
Really?
Really?
But you look so peaceful.
Took some practice, Tortoise admits.
First time I came up here, I nearly wore myself out trying to see everything at once.
Kept turning my head back and forth.
Flowers, mountains, sky, birds.
Until I felt seasick from all that swiveling.
That's exactly how I feel right now.
Deer says, relieved to know she's not the only one.
Like there's too much beauty to take in and I'm somehow failing at appreciating it properly.
Steady tortoise nods knowingly.
The thing is, when you try to swallow a whole feast in one bite, you don't really taste any of it.
Same with views like this.
So what did you learn to do instead?
Well, Tortoise shifts slightly on his rock.
What if, instead of trying to take in everything the mountain has to offer, you created one perfect picture in your mind?
Just one scene that captures what you want to remember about being here.
Dream Deer tilts her head, curious but skeptical.
Like, pick just one thing to look at?
Not exactly.
More like, using your imagination to paint your own version of this moment.
Taking all this beauty and turning it into something your mind can hold on to without feeling overwhelmed.
I don't understand.
Want me to show you?
It's actually pretty simple once you get the hang of it.
Yes, please.
I mean, what I'm doing now isn't working very well.
First thing, Tortoise says, close your eyes and take a few deep breaths.
Not because the real view isn't wonderful, but because we're going to create our own version of it.
Dream Deer closes her eyes and immediately feels some of that spinning sensation settle down.
Without all that visual input competing for her attention, her mind starts to quiet.
Now, Tortoise continues, his voice steady and patient.
Instead of trying to see everything at once, we're going to build one perfect scene piece by piece.
Start with the ground beneath your hooves.
Can you feel it?
Deer notices the cool, soft grass under her feet.
Yes, it's cool and a little springy.
Perfect!
Now, in your mind, picture yourself standing on this exact spot.
See those hooves on the soft grass?
What else do you want in your picture?
Well, maybe some of those purple flowers nearby?
Add them in.
How many?
What do they look like exactly?
Dream Deer thinks for a moment.
Maybe just a small patch right next to where I'm standing.
They're tall and spiky. with tiny purple blooms all clustered together.
Beautiful.
What else?
That one mountain peak straight ahead, the really tall one with snow on top.
Add it to your mental picture.
Now, what can you hear in this scene you're creating?
Deer listens for a moment to the real sounds around her, then selects Just a few.
A gentle breeze rustling the grass.
Maybe one bird singing.
Not a whole chorus.
Just one.
And how does the air feel on your fur?
Warm from the sun, but with a little coolness from the breeze.
Tortoise lets her sit with this mental image for a minute.
How does that feel? compared to trying to take in everything at once.
Dream Deer opens her eyes surprised.
It feels calm, like I actually got to enjoy those things instead of just noticing them and moving on.
That's the difference between looking and really seeing, Tortoise Explains.
When you use your imagination to focus on just a few details, you can actually appreciate them instead of feeling overwhelmed.
But what about all the other beautiful things?
The other flowers, the clouds, the butterflies?
They'll still be here.
And you can create other mental pictures with them if you want.
But here's what I've learned in 15 years of sunsets.
You can't hold on to everything at once.
But you can create perfect little moments that your mind can keep forever.
Dream Deer looks out at the real view again.
And for the first time since reaching the top, she doesn't feel that scattered, overwhelmed sensation.
Instead, she feels like she can choose what to focus on.
Can I try creating another mental picture?
Dream Deer asks, opening her eyes and looking around with a fresh perspective.
Of course, Tortoise says.
That's the beauty of it.
You can make as many as you want.
This time, Deer closes her eyes and builds a different scene.
She starts with the sound of wind moving through the tall grass, then adds the feeling of late afternoon warmth on her back.
In her mind.
She places three orange butterflies dancing around a cluster of white daisies and includes just the tip of one distant mountain peak.
When she opens her eyes, She feels that same sense of calm focus she'd experienced with the first visualization.
This is amazing, she says.
It's like I'm collecting perfect moments instead of trying to swallow everything whole.
A family of hikers arrives at the overlook just then and Deer watches as they go through.
The same overwhelmed reaction She'd had 20 minutes earlier.
The kids are spinning in circles, trying to see everything.
The parents are pointing in different directions and everyone's talking at once about what they should look at first.
Excuse me, Dream Deer says, approaching them.
This view can be pretty overwhelming, can't it?
Want me to show you something that might help?
Within a few minutes, she's guided the whole family through creating their own mental pictures.
The youngest child chooses to focus on a red-winged blackbird perched on a fence post, plus the sound of grasshoppers.
One of the parents creates a scene with just the golden light on the meadow grass.
I actually feel like I'm seeing things now instead of just looking at them, the parent says.
Dream Deer smiles, realizing she's discovered something she can use anywhere, not just on mountaintops, but anytime she feels overwhelmed by too much input.
At busy family gatherings, in crowded hallways at school, even in her own room, when her mind feels scattered.
As the sun sinks lower and paints the sky in deeper shades of orange and pink, Dream Deer settles onto the grass next to Tortoises Rock.
She alternates between looking at the real sunset and closing her eyes to create new mental pictures.
One with just the golden light on the mountain peaks, another focused on the evening sound of crickets starting their chorus.
Thank you for teaching me this, she says to Tortoise.
I thought my imagination was supposed to take me away from reality, but this actually helps me enjoy reality more.
That's the secret, Tortoise replies. using your mind to focus instead of scatter.
Dream Deer knows she'll use this visualization technique at home when her room feels too messy to think at school, when the cafeteria gets too loud and overwhelming anywhere.
She needs to create a little pocket of calm in her mind.
And that's how Dream Deer discovered that her imagination could be her greatest tool for finding peace, even in the most overwhelming moments.
Now, remember that cozy reading nook we imagined earlier?
Now that you've seen how visualization helped dream deer turn overwhelming beauty into peaceful moments, let's try creating a more detailed mental picture together.
But just like with our other practices, if you're feeling sleepy, that's perfectly fine.
You can just listen and maybe try this tomorrow when you need a calm space in your mind.
For those of you who want to practice, let's start the way Dream Deer and Tortoise did.
Close your eyes if you want to, or just look down at your hands.
Whatever feels comfortable.
We're going to create a peaceful place together.
But here's the thing.
You get to choose what goes in your picture.
I'll give you some ideas, But this is your mental space, so make it exactly how you want it.
First, think of a place where you feel completely safe and relaxed.
Maybe it's your bedroom.
Maybe it's under a favorite tree outside.
Maybe it's somewhere you've been on vacation.
Or maybe it's a completely made-up place.
There's no wrong choice here.
Now, starting with the ground or floor in your peaceful place.
What does it feel like under your feet?
Soft grass?
Warm sand?
A cozy rug?
Take a moment to really imagine how that feels.
What do you see around you in this place?
Maybe trees swaying gently or comfortable furniture or a view of something beautiful.
Don't try to include everything at once.
Just pick two or three things that make you feel calm.
What sounds do you hear in your peaceful place?
Maybe birds singing softly or gentle water flowing. or maybe just peaceful quiet.
Again, just one or two sounds, not a whole symphony.
How does the air feel in your special place?
Warm sunshine on your skin?
A cool, comfortable breeze?
The cozy warmth of being inside on a chilly day?
Now just rest in this picture you've created.
If your mind starts to wander to other things homework, or what's happened today or what's happening tomorrow that's normal.
Just gently bring your attention back to your peaceful place.
Here's what Dream Deer discovered that might help you.
You can visit this mental place anytime you need it when your classroom feels too noisy, when there's too much going on at home, when you're lying in your bed and your mind feels busy.
Your peaceful place is always there in your imagination.
And just like Dream Deer learned, you can create different mental pictures for different situations.
Maybe a calm forest scene when you're feeling overwhelmed.
Or a cozy indoor scene when you need to feel safe.
Or a mountain view when you want to feel strong and capable.
As you rest here with Dream Deer on the peaceful mountain, let these gentle truths settle into your heart like the evening calm settling over the meadow.
You discovered something useful tonight.
You learned that your imagination isn't just for daydreaming.
It's a tool you can use to create calm and peace whenever you need it.
Like Dream Deer, you now know how to build your own peaceful places in your mind.
When the world around you feels overwhelming, too noisy, too busy, too much happening all at once, you have a quiet space inside yourself that you can visit anytime.
Your peaceful place is always there, waiting for you in your imagination.
You're growing a wonderful toolkit of skills.
Now Square breathing from breath.
Bear when worry thoughts crowd your mind.
Body scanning from mindful mouse when your body needs attention and care.
And visualization from dream deer when you need to create inner calm and focus.
These skills work together like good friends helping each other out.
You can breathe squares while scanning your body or create peaceful mental pictures while taking deep breaths.
They're all ways of taking care of yourself from the inside out.
Like Dream Deer learned on the mountain, you don't have to take in everything at once.
You can choose what to focus on.
You can create perfect little moments in your mind that help you feel centered and calm, no matter what's happening around you.
Your imagination is a gift.
You can use it to visit peaceful places, to remember happy moments, to create feelings of safety and comfort whenever you need them.
We're going to leave you now with some gentle sounds from Dream Deer's Mountain Meadow to help you drift off to sleep.
Your body knows how to rest.
Your mind knows how to be still.
You are calm, relaxed, and peaceful.
Good night.
Sleep tight.
Thank you.
