Gracious Gull: a mindful bedtime story 📙

0:09 [SPEAKER_00]: Hello everyone, let's get ready to be calm on Awe Island. [SPEAKER_00]: I know you're looking forward to our deep dragon breaths. [SPEAKER_00]: I am too. [SPEAKER_00]: First, let's see if you have everything you want for our story today. [SPEAKER_00]: Are the lights in your room, dim or off?

0:36 [SPEAKER_00]: Do you have your favorite blanket or listening buddy? [SPEAKER_00]: Before we begin our story, let's relax. [SPEAKER_00]: Now, set your listening buddy to the side and let's take three deep dragon breaths. [SPEAKER_00]: Breathe in through your nose, filling up your chest and belly, and then out through your mouth, [SPEAKER_00]: Ready?

1:09 [SPEAKER_00]: Okay. [SPEAKER_00]: Deep breath in and out. [SPEAKER_00]: Again, deep breath in and out. [SPEAKER_00]: Last one, fill up your chest and belly, deep breath in and out. [SPEAKER_00]: Today, you are going to think about how your body feels in water. [SPEAKER_00]: This is all pretend, so you are very safe.

2:04 [SPEAKER_00]: you will start by thinking about your feet, slowly move up to your head and end with thinking about your entire body. [SPEAKER_00]: Now, let's find your water. [SPEAKER_00]: It is in a warm and cozy pool outside. [SPEAKER_00]: The sun is shining on the water, inviting you in. [SPEAKER_00]: You step into the pool and sit down in the clear, clean water.

2:36 [SPEAKER_00]: The water hugs you as you lie back in the safe pool. [SPEAKER_00]: Think about your feet. [SPEAKER_00]: focus on how they feel as they are floating in the water. [SPEAKER_00]: Do you feel water slip sliding between your toes? [SPEAKER_00]: Let the water float your body up and breathe like a dragon in and out.

3:12 [SPEAKER_00]: Next, think about your legs. [SPEAKER_00]: How do they feel? [SPEAKER_00]: Let the water support them. [SPEAKER_00]: Your legs are light and floating, just like your feet. [SPEAKER_00]: Relax as you feel the warm water in the pool gently rock your body, back and forth, back and forth. [SPEAKER_00]: How does it feel?

3:45 [SPEAKER_00]: Relax into the water and breathe, like a dragon, in and out. [SPEAKER_00]: The soft water carries you and gently rocks you as you float on the surface. [SPEAKER_00]: Your hand is open with your fingers spread out, allowing the water to flow between them. [SPEAKER_00]: Each finger is massaged by the water's movement.

4:26 [SPEAKER_00]: Your hands relax in the warm water. [SPEAKER_00]: Your body is light and calm, floating on the soft water. [SPEAKER_00]: Now think about your arms, how do they feel? [SPEAKER_00]: Are they warm or cool? [SPEAKER_00]: Let the water gently circle them and lift them to the surface. [SPEAKER_00]: With your feet, legs, back, hands, and arms all relaxing.

4:59 [SPEAKER_00]: Notice the lightness in your body as you float on the water. [SPEAKER_00]: Next, focus on your shoulders. [SPEAKER_00]: Let them settle down into the water and feel them soften. [SPEAKER_00]: Breathe, like a dragon, in and out. [SPEAKER_00]: The water holds your body gently and rocks you back and forth, back and forth.

5:41 [SPEAKER_00]: Now think about your neck. [SPEAKER_00]: Is it relaxed and soft? [SPEAKER_00]: Feel the water sway your head from side to side as your head rests in the water. [SPEAKER_00]: Notice and enjoy the feeling of comfort as the water gently rocks your head, loosening your jaw and your forehead.

6:09 [SPEAKER_00]: As you float, you relax even more, allowing the water to support your body. [SPEAKER_00]: Now, feel your whole body floating. [SPEAKER_00]: As water lifts your feet, legs, [SPEAKER_00]: Back, hands, arms, shoulders, and neck, relax and feel the water rock you, back and forth, back and forth.

6:42 [SPEAKER_00]: Enjoy the cozy hug of the water as you float on the surface. [SPEAKER_00]: Deep breath in and out, breathe in through your nose, and breathe fire out of your mouth, again, deep breath in and out. [SPEAKER_00]: Last one, fill up your chest and belly, deep breath in and out. [SPEAKER_00]: Great job, everyone.

7:46 [SPEAKER_00]: I hope you are tucked in nice and cozy. [SPEAKER_00]: Okay, I think we're ready to begin our story. [SPEAKER_01]: Let's be calm on Awe Island. [SPEAKER_01]: Our story today is gracious goal. [SPEAKER_01]: The sun glimmering above Awe Island was at its height as Sandy Seagull circled the beach.

8:29 [SPEAKER_01]: All morning, she had watched the people below her laughing and playing in the waves. [SPEAKER_01]: Colorful towels and chairs dotted the sand. [SPEAKER_01]: But now, more and more people trudged out of the sea to head for their spots on the beach. [SPEAKER_01]: It was lunchtime and the beach goers were stopping to eat.

8:56 [SPEAKER_01]: Sandy herself also felt hungry. [SPEAKER_01]: Circling lower in the sky, she flew in closer to the sand to see if there was any good food for her to eat. [SPEAKER_01]: As she circled the shore, Sandy spotted an orange and blue striped chair and a beach towel. [SPEAKER_01]: No people were nearby, but on the ground next to the chair was a paper bag that looked like it might hold the remains of some delicious food.

9:33 [SPEAKER_01]: The little seagull decided to land, to get closer, and see for herself what might be in the bag. [SPEAKER_01]: If it held some leftover food that the humans were going to throw away anyway, then Sandy would help herself. [SPEAKER_01]: But if the bag held brand new food, Sandy would leave it alone.

9:56 [SPEAKER_01]: Sandy didn't like to take other people's food unless she knew they didn't want it [SPEAKER_01]: going to go to waste. [SPEAKER_01]: Feeling excited by the prospect of a tasty lunch of leftovers, Sandy flew down from the sky so quickly, she was still running when her feet touched the soft warm sand.

10:23 [SPEAKER_01]: She slowed herself down and then picked her way through the sand, [SPEAKER_01]: carefully, Sandy leaned forward and slipped her beak into the bag to peek inside. [SPEAKER_01]: A wonderful smell was coming out of the bag. [SPEAKER_01]: Hmm, yes, maybe this wasn't a trash bag at all, but a brand new bag of food.

10:56 [SPEAKER_01]: But before Sandy could open the bag to check for sure, [SPEAKER_01]: She heard a whish, a flapping wings at her side, and she was startled by the sudden presence of another bigger seagull. [SPEAKER_01]: The big seagull spoke loudly, I saw it first. [SPEAKER_01]: He shoved his way in front of Sandy, grabbing the bag with his beak.

11:32 [SPEAKER_01]: But that's not very polite, if it's just leftovers she continued. [SPEAKER_01]: And even if you saw it first, why can't we share it? [SPEAKER_01]: But I saw it first, replied the goal. [SPEAKER_01]: Sandy felt shocked by the Seagull's behavior. [SPEAKER_01]: But before she could reply, the two ghouls heard someone calling, shoo, shoo.

12:04 [SPEAKER_01]: A human woman came running toward them, waving her arms back and forth. [SPEAKER_01]: The new ghoul was startled by the shouting, and dropped the bag of food as he flew away quickly. [SPEAKER_01]: In the meantime, Sandy fluttered her way over to Iraq, a short distance away from the orange and blue-striped chair.

12:32 [SPEAKER_01]: She felt a little disturbed by the recent event. [SPEAKER_01]: To calm herself, she took a deep, dragon breath in and out. [SPEAKER_01]: She felt better after the deep breath, and then took a minute to think about what had just happened. [SPEAKER_01]: Sandy could understand the human woman not wanting the goals around her food.

13:13 [SPEAKER_01]: Sandy always tried to be respectful of other creature's food, and to only take what was left over and not wanted. [SPEAKER_01]: That bag of food probably contained fresh food, and not trash, or leftovers. [SPEAKER_01]: So although Sandy was still hungry and disappointed not to have found food right away, she could understand why the woman should her away.

13:44 [SPEAKER_01]: But Sandy could not understand the other girl's behavior. [SPEAKER_01]: Why couldn't they have simply shared the food? [SPEAKER_01]: Sandy didn't have an answer to her question, but in any case she was still hungry. [SPEAKER_01]: She stood up from the rock and flew into the air. [SPEAKER_01]: This time she focused her search on where the beach sand met the grasslands.

14:16 [SPEAKER_01]: She circled the vegetation growing at the edge of the sand, looking for any possible food. [SPEAKER_01]: After a few minutes, she spotted something. [SPEAKER_01]: There, tucked next to some tall grasses, was a small rogue berry bush. [SPEAKER_01]: Sandy felt very excited. [SPEAKER_01]: She loved berries.

14:43 [SPEAKER_01]: She dove down to the ground next to the berry bush, ready for a delicious lunch. [SPEAKER_01]: But just as she was about to grab the first juicy berry in her beak, she heard a now familiar whish, a flapping wings at her side. [SPEAKER_01]: And again, the big seagull was at her side. [SPEAKER_01]: Those look good," said the big seagull, as he tried to shove in right next to Sandy.

15:21 [SPEAKER_01]: Let me have some. [SPEAKER_01]: Excuse me," said Sandy. [SPEAKER_01]: She turned to face the big seagull, blocking him from the bush. [SPEAKER_01]: She felt a little uncomfortable. [SPEAKER_01]: but it was important that she say something to the big goal. [SPEAKER_01]: So she did. [SPEAKER_01]: Please wait your turn.

15:46 [SPEAKER_01]: She said kindly, but firmly, then she continued. [SPEAKER_01]: It's not okay to push others out of the way. [SPEAKER_01]: Maybe you're very hungry, but I am too. [SPEAKER_01]: And these berries are for everyone. [SPEAKER_01]: The big seagull was silent for a minute. [SPEAKER_01]: Then he looked down at the ground.

16:13 [SPEAKER_01]: I'm sorry, he said finally, you're right. [SPEAKER_01]: I am very hungry, but that's no excuse for me to be rude. [SPEAKER_01]: I'll leave, he added, fluffing up his wings to fly away. [SPEAKER_01]: but Sandy stopped him by saying, no, you don't need to leave. [SPEAKER_01]: I accept your apology.

16:39 [SPEAKER_01]: She looked around the bush for a moment. [SPEAKER_01]: Then she said to the go, look, we can share these berries. [SPEAKER_01]: There's enough for both of us. [SPEAKER_01]: Here, you can go over to that side of the bush and eat the berries there. [SPEAKER_01]: I'll stay on this side and eat these berries.

17:05 [SPEAKER_01]: Sandy jestered to the other side of the berry bush, where indeed there were plenty of berries growing. [SPEAKER_01]: The big seagull looked up and smiled gratefully at Sandy. [SPEAKER_01]: Thank you, he said, you've been very gracious. [SPEAKER_01]: I'm new here and where I used to live.

17:32 [SPEAKER_01]: Seagulls just snatched food from each other. [SPEAKER_01]: Well, on Awe Island, we ask first and we always try to share. [SPEAKER_01]: Said Sandy with a smile. [SPEAKER_01]: That's good, replied the big seagull. [SPEAKER_01]: Awe Island sounds like a nice place to live. [SPEAKER_01]: I'm glad I came here.

18:00 [SPEAKER_01]: After that, the two goals ate a peaceful lunch together. [SPEAKER_01]: While they enjoyed the berries together, the new goal told Sandy about his previous home before our way island, and Sandy told him all about his new home, and what a nice place our way island was to live. [SPEAKER_01]: They ended their lunch with big smiles, both feeling like they had made a new friend.

18:35 [SPEAKER_01]: The new goal thanked Sandy again for her kindness, and said that in the future, he would always try to share food whenever he could. [SPEAKER_01]: The new goal flew away after promising to meet Sandy on the beach again sometime soon. [SPEAKER_01]: For her part, Sandy decided to head home to her nest on the bright buoy that bobbed in the waters of the swimming beach.

19:07 [SPEAKER_01]: It was time for an afternoon nap. [SPEAKER_01]: As Sandy allided on her nest on the buoy, she smiled. [SPEAKER_01]: She felt full and content. [SPEAKER_01]: And the warm afternoon sun made her nest feel very cozy. [SPEAKER_01]: She stretched her wings and then relaxed. [SPEAKER_01]: She took a deep dragon breath in and out.

19:56 [SPEAKER_01]: Sandy fluffed her feathers, and as she snuggled into her nest, she thought of all she had to be grateful for. [SPEAKER_01]: She was grateful for the delicious berries she had found. [SPEAKER_01]: She was grateful that she had had the courage to speak up to the new goal. [SPEAKER_01]: And most of all, [SPEAKER_01]: Sandy felt grateful that in the end the new goll had apologized and she and the goll had made friends.

20:37 [SPEAKER_01]: The little seagull and stretched her wings one more time. [SPEAKER_01]: The buoy rocked back and forth with the waves. [SPEAKER_01]: As Sandy took another deep, dragging breath, in and out. [SPEAKER_01]: She closed her eyes, gave herself a hug, and then relaxed. [SPEAKER_01]: Then she took one more deep dragon breath in and out.

21:40 [SPEAKER_01]: Sandy closed her eyes as her mind quieted. [SPEAKER_01]: Sandy fell asleep listening to the sound of the surf on the shore. [SPEAKER_01]: as her buoy rocked back and forth, back and forth, with the movement of the waves. [SPEAKER_01]: Thank you for joining us to be calm on Awe Island. [SPEAKER_01]: See you next time.