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Hi friends, it's Sheryl.
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.
In this story, we have another visit with the relaxed rangers.
Last time, we spent the evening with Breathe Bear in his garden.
Remember?
He learned that square breathing technique from Wise Owl.
The one where you breathe in for four, hold for four.
Out for four, wait for four.
Maybe you've been practicing that this week when worry thoughts pop up.
Tonight, I want you to meet another one of our relaxed rangers.
Her name is Mindful Mouse, and she's, well...
She notices things, all sorts of things that the rest of us might miss.
The way sunlight feels warm on your arm and how your shoulders scrunch up when you're concentrating real hard, or the sound paper makes when you turn a page.
We're going to visit Mindful Mouse at the Village Library.
I love libraries, and this one is the coziest place you could ever imagine.
Unfortunately, while at the library, Mindful Mouse is having trouble settling down to read and she can't figure out why.
Her mind keeps wandering, she's fidgeting in her chair, and nothing feels quite right.
But Mindful Mouse is about to learn something that might help you too, especially when your body feels restless or uncomfortable and you're not sure what to do about it.
So remember how square breathing helped us pay attention to our breath?
Well, today we're going to expand that awareness a little bit.
We're going to learn something called body scanning.
Body scanning is, well, it's like taking a gentle tour through our own body.
Starting at the top of your head and slowly noticing how each part feels, all the way down to your toes.
Not trying to fix anything or change anything, just noticing.
You know how sometimes you might be sitting at your desk and suddenly realize your shoulders are all scrunched up near your ears.
Or maybe you're lying in bed and you notice your jaw is clenched tight?
That's your body's way of saying, hey, notice me. but we're often too busy to hear it.
Let's try a quick version together.
Start by noticing the very top of your head.
How does it feel up there?
Maybe warm, maybe cool, maybe you don't notice much at all. and that's perfectly okay.
Now, let your attention drift down to your shoulders.
Are they resting low and relaxed, or are they scrunched up a little?
No need to change them, just notice how they are.
How about your arms?
Do they feel heavy and floppy or maybe a bit wiggly?
Your tummy, does it feel soft and easy or a little tight?
And your legs, are they still and calm or do they want to wiggle around?
Finally, your feet.
Can you feel them resting against your blankets or sheets?
That's body scanning.
Pretty simple, right?
But here's why it's helpful.
When you know how your body feels, you can help the tense parts relax and really appreciate the parts that already feel good.
Plus and this is what mindful mouse is about to discover when your body feels settled and comfortable, your mind can focus so much better.
Let's see what happens when mouse learns this in the library.
The village library on Tuesday afternoon is usually the quietest place in town.
But today for some reason, it feels different.
There's a reading group in the corner discussing a mystery novel.
Not loudly, but their excited whispers carry.
Someone's doing research at the big table, shuffling through papers.
The librarian is wheeling a cart of returned books.
And even though she's trying to be quiet, The wheels squeak just a little on every turn.
Mindful Mouse pushes through the heavy wooden doors, her small backpack full of books to return.
She loves this library more than almost anywhere else.
The tall shelves the way.
Afternoon sunlight slants through those big windows, her favorite reading chair by the fireplace.
That's just the right size for a mouse.
But today, as she settles into her usual spot with a new book about ocean adventures, something feels off.
She opens to the first page, reads the same sentence three times and realizes she has no idea what it said.
Hmm, Mouse mutters, shifting in her chair.
Maybe if she sits up straighter.
She adjusts her position, tries again.
Still can't focus.
The words seem to be sliding around on the page.
She tries curling up with her legs tucked under her.
Then sitting sideways.
Then perching on the edge of the chair.
Nothing feels quite right.
Her shoulders feel tight and bunched up, like they're trying to reach her ears.
There's this restless, uncomfortable feeling in her chest.
And her mind keeps jumping from thought to thought, instead of following the story.
This is weird, she says under her breath, closing the book with a frustrated little snap.
I love reading.
I love this chair.
I love this library.
So why can't I just settle?
Mouse looks around at the other library visitors. all seeming perfectly content and focused.
The research person is taking notes, looking completely absorbed.
The reading group is having what appears to be a delightful discussion.
Even the librarian seems peaceful as she shelves books.
What's wrong with her today?
Why does her body feel so fidgety and her mind so scattered?
Having trouble settling in today?
Mouse looks up to see Gentle Rabbit approaching with her own stack of books.
Rabbit has this way of moving that's, well, Gentle, like her name suggests.
She never seems to be in a hurry, and her voice always sounds calm and steady.
Oh, hi, Rabbit, Mindful Mouse says, letting out a frustrated little sigh.
Yeah, I don't know what's wrong with me today.
I love reading, but I keep fidgeting and my mind won't focus on the story.
I've tried sitting three different ways and nothing feels comfortable.
Rabbit settles into the chair next to mouses.
They are old friends from the neighborhood.
Mind if I ask you something?
When you say nothing feels comfortable, what exactly do you mean?
Mouse considers this.
Well, my shoulders feel all tight and hunched up and there's this restless feeling in my chest like I need to move.
But I also want to sit still.
It's hard to explain.
Ah, Rabbit says, nodding.
You know, sometimes when I'm feeling scattered like that, I do this thing that helps me settle.
Want me to show you?
Is it some kind of trick?
Mouse asks. curious despite her frustration.
Not a trick exactly.
It's more like paying attention to your body instead of ignoring it.
Rabbit shifts in her chair to face Mouse.
See?
I think sometimes our minds get so busy trying to focus on what we want to do, like reading, that we forget our bodies are trying to tell us something.
Mouse tilts her head.
What do you mean?
Well, you said your shoulders feel tight, right?
And there's that restless feeling in your chest?
Those are messages.
Your body's saying, hey, I need some attention over here.
But how does noticing my tight shoulders help me read better?
Mouse asks, genuinely puzzled.
Rabbit smiles.
Well, your mind and body are connected, like they're on the same team.
When your body feels comfortable and settled, your mind can relax and focus better.
But when your body is uncomfortable and you're trying to ignore it, Part of your attention is always busy dealing with that discomfort.
So you're saying I should listen to my body instead of telling it to stop being fidgety?
Yeah.
Want to try it?
It's called body scanning, and it's actually pretty simple.
Mouse looks around the library, then back at her unopened book.
Well, what I'm doing now isn't working, so sure, let's try it.
Okay, Rabbit says, settling back in her chair.
First thing, get as comfortable as you can in your chair.
Not perfect, just reasonably comfortable.
Mouse adjusts her position, uncurling her legs and letting her feet touch the floor.
Like this?
Good.
Now we're going to start at the very top and work our way down.
Close your eyes if you want to, or just look down at your hands.
Whatever feels natural.
Mouse closes her eyes and waits.
Let's start with the top of your head, Rabbit says softly.
Just notice how it feels.
Maybe warm from the sunlight coming through the window.
Maybe cool.
Maybe you can't feel much of anything.
There's no right or wrong answer.
Mouse pays attention to the top of her head.
It feels warm and kind of tingly.
Nice.
Now, let your attention drift down to your forehead.
Any tension there?
Sometimes we scrunch up our foreheads when we're concentrating hard.
Oh, Mouse says surprised.
I didn't realize, but yeah, it feels all wrinkled up.
She lets her forehead smooth out.
That's better.
See?
Your body was trying to tell you something.
Now, how about your jaw?
Mouse checks.
Kind of tight.
I think I was clenching it without knowing.
Happens to me all the time.
Just let it relax.
Good.
Now your neck and shoulders, the parts you mentioned were bothering you.
Mouse turns her attention to her shoulders and immediately notices how they're hunched up near her ears.
Wow.
No wonder they felt uncomfortable.
They're all scrunched up like I'm trying to hide my neck.
What happens if you let them drop down?
Mouse lets her shoulders fall, and there's an audible little sigh of relief.
Oh, that feels so much better.
I didn't even realize I was doing that.
Rabbit continued guiding her.
How do your arms feel?
Heavy and loose or maybe a little wiggly?
What about your chest?
Does it still feel fluttery or has it calmed down?
Notice your back resting against the chair, your tummy, your legs.
By the time they reach her feet, Mouse feels like she's discovered a completely different body than the one she'd been inhabiting five minutes ago.
This is weird, she says, opening her eyes and looking at Rabbit.
I feel so much moresettled like I actually fit in this chair now, instead of just perching on top of it.
Your body was trying to get your attention.
This whole time Rabbit explains.
But once you listened to what it needed shoulders down jaw relaxed, feet on the floor.
It could finally stop sending those uncomfortable signals.
Mouse picks up her book again, and this time, when she opens it, the words seem to stay still on the page.
Her mind feels quieter, more focused.
How did you learn this?
She asks.
My grandmother taught me, Rabbit says.
She told me our bodies are always talking to us, but sometimes we get so busy listening to our thoughts that we forget to hear anything else.
Mouse nodded, letting those words sink in.
She thought about how her own shoulders had been shouting at her all afternoon and how much better she felt now that she'd listened.
Then she opened her book again.
This time the words stayed put on the page.
She could picture the sailboat and the dolphins the author described.
And even more, she noticed something interesting.
Rabbit, I think I'm doing it automatically now.
Like I just noticed my shoulders starting to creep up again and I let them drop without even thinking about it.
That's exactly how it works, Rabbit says, looking pleased.
Once you know what to pay attention to, your body starts telling you what it needs before things get really uncomfortable.
Mouse reads for another few minutes, then glances around the library.
The research person at the big table is rubbing their neck and looking frustrated.
The reading group seems to be getting a bit restless.
One person keeps shifting in their chair.
Another is rolling their shoulders.
You know what?
Mouse says. closing her book and walking over to the person doing research.
Excuse me, but you look like your neck might be bothering you.
Want me to show you something that might help?
Within a few minutes, Mouse has shared the body scanning technique with three different people.
The research person discovers they've been hunching over their notes for an hour.
One of the reading group members realizes their feet have been tucked uncomfortably under their chair the whole time.
This is amazing, the research person says after adjusting their posture.
I feel like I can actually think clearly again.
Mouse returns to her chair feeling proud.
Not just because she helped others, but because she's learned something she can use anywhere.
At school, when homework feels frustrating.
At home, when she's trying to focus, even here in her favorite library, when things don't feel quite right.
As the afternoon grows later and the library gets quieter, Mouse settles deeper into her chair with her book.
She's completely absorbed in the ocean adventure now.
But every so often she does a quick check-in with her body.
Shoulders still relaxed?
Yes.
Jaw unclenched?
Yes.
Are your feet comfortable on the floor?
Perfect.
Thanks, Rabbit, she whispers to her friend who's reading nearby.
This body scanning thing is going to be really useful.
Anytime, Rabbit whispers back.
Mouse smiles and returns to her story, feeling settled in both her body and her mind.
She knows now that when she feels scattered or restless, she has a way to help herself feel calm and focused again.
Whether she's at home trying to do homework, at school during a long assembly or right here in her favorite library chair.
Remember that quick body check we did earlier?
Now that you've seen how body scanning helped Mindful Mouse, let's take one more gentle tour together.
But this time, let it feel soft and dreamy.
If you're already sleepy, You don't even have to follow along.
You can just listen, drift off and maybe try this tomorrow when you're feeling restless or scattered.
For those of you who want to practice, let's start the same way Mouse and Rabbit did.
Get as comfortable as you can where you are.
Not perfect, just reasonably comfortable.
Start at the very top of your head.
Notice what it feels like.
Maybe warm, maybe cool, maybe nothing at all.
Any answer is just right.
Let your attention slide down to your forehead.
Is it smooth or a little scrunched?
If it's tight, let it soften like the page of a book smoothing flat.
Now your jaw.
Is it clenched or loose and easy?
You don't need to change anything.
Just notice.
And if it wants to soften, let it.
Your neck and shoulders.
Are they creeping up towards your ears?
Imagine them melting down like snow in the sun, resting gently where they belong.
Your arms.
Do they feel floppy and heavy or a little wiggly?
Whatever they're doing is fine.
Your chest.
Can you feel your breath moving in and out?
Maybe calm, maybe fluttery.
Just notice.
Your back, leaning against whatever is holding you.
Safe, supported.
Your belly, is it soft or a little tight?
Notice how it rises and falls as you breathe.
Your legs, heavy like blankets or maybe still wanting to fidget.
Either way, they're doing just what they need to do.
And finally, your feet.
Can you feel them resting on your bed, wrapped in your blankets, quiet and still?
Take a moment to notice your whole body now, from head to toe.
Resting, breathing, safe.
Here's something wonderful.
You can use this gentle scan anytime when you're wiggly in class, restless at home or lying here at bedtime.
And if you want, you can even add Breathe Bear Square Breathing to help those tight spots relax.
Your Relax Ranger Toolkit is growing.
Square breathing for worried thoughts.
Body scanning for restless feelings.
Two simple ways to bring yourself back to calm whenever you need it.
Pretty useful things to know, don't you think?
As you rest here with mindful mouse in the quiet library, let the calmness of the room surround you.
Tonight, you learned something useful.
Your body is always talking to you, sending little signals about what it needs to feel safe and settled.
And now, like Mouse, you know how to listen.
When your shoulders creep up towards your ears, or your jaw feels tight or your legs get restless, that's not your body being difficult.
That's just your body asking for a bit of care.
You have two simple tools now.
Square breathing from Breathe Bare for those times when worry thoughts come.
And body scanning from Mindful Mouse for the moments when your body feels wiggly or uncomfortable.
You can use them together, breathing squares while you notice your body from head to toe.
When you give your body this kind of attention, your mind can grow quiet like a library after closing time.
You can help yourself feel calm and comfortable anywhere.
At school, at home, or right here in your own bed.
You're learning to be your own best friend.
Someone who notices what you need and helps you feel better.
That's a pretty wonderful thing to carry with you.
Tomorrow might bring new moments that feel restless or scattered, and that's okay.
You know what to do now.
You can take that gentle tour through your body.
Breathe a few squares and let yourself feel settled again.
Your body knows how to rest.
Your mind knows how to be still.
You are calm, relaxed, and peaceful.
Good night.
Sleep tight.
