Hello, I'm Cheryl, and this is Sleep, Tight Relax, a calming bedtime podcast for the young and young at heart.

Our sleep story is the third part of Dame Grumble and her curious apple tree.

In this part, Dame Grumble and Freo have a surprise visitor to their cottage.

When the visitor arrives, Dame Grumble invites him in and offers him a meal,

grumbling all the while. After he eats, the traveler tells Dame Grumble and Freo all about his travels,

and they enjoy his stories.

When they awake the next morning, the traveler has gone, but things are about to change in the cottage.

But before we continue with our story, let's take a moment to relax.

We can practice our deep breathing anytime or anywhere.

But before bed, let's first turn down the lights, get comfortable, and make sure that everything

feels as it should.

Now close your eyes if you like, and we'll begin with a few slow, deep belly breaths.

Each time you breathe in, breathe all the way down into your belly.

When you breathe in, be sure to slowly breathe through your nose.

And when you breathe out, try to push all the air out of your lungs.

Breathe in and breathe out.

Notice how you feel when you take these deep breaths, how you get more and more relaxed with

each breath,

how the weight of your body sinks into the bed.

Breathe in and breathe out.

Throughout this time of relaxation and our story, thoughts of the day or the day to come may enter your mind.

That's okay and normal.

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