In tonight’s meditation for kids, we have a specially selected Koko Rewind, where we will reminisce on the first time we met the little pufferfish called Zen who lives deep beneath the ocean waves. Zen loves meditating and always feels calm and relaxed afterwards. Let’s join Zen in his meditation practice and then hear about his journey as he swims through the ocean and the animals he meets along the way. Relax, get sleepy, and let’s begin!
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Narrator 🎙 Abbe Opher
Author ✍️ Gillian Rogerson
See omnystudio.com/listener for privacy information.
See omnystudio.com/listener for privacy information.
00:00:10
Speaker 1: Hello, and welcome back to Coco Sleep, a new podcast
00:00:15
Speaker 1: of original children's bedtime stories and meditations designed to make
00:00:20
Speaker 1: bedtime a dream. If you're enjoying falling asleep to Coco Sleep,
00:00:27
Speaker 1: please ask your adult to leave a rating and review
00:00:30
Speaker 1: on Apple Podcasts or Spotify, because this will help other
00:00:33
Speaker 1: families find it too. In tonight's bedtime Meditation, we meet
00:00:39
Speaker 1: a little pufferfish called Zen who lives deep beneath the
00:00:42
Speaker 1: ocean waves. Zen loves meditating and always feels calm and relaxed. Afterwards,
00:00:50
Speaker 1: Let's join Zen and his meditation practice, and then hear
00:00:54
Speaker 1: about his journey as he swims through the ocean and
00:00:57
Speaker 1: the animals he meets along the way. This is then
00:01:03
Speaker 1: The puffer Fish by Gillian Rogerson. Settle down in your
00:01:14
Speaker 1: bed and close your eyes. If you need to, wriggle
00:01:19
Speaker 1: your fingers and toes, give your arms and legs a
00:01:23
Speaker 1: little shake to get rid of any left over energy
00:01:26
Speaker 1: from the day. Snuggle down a bit more and let
00:01:31
Speaker 1: a soft smile settle gently on your face. Imagine a
00:01:37
Speaker 1: ray of warm light gently flowing over you from the
00:01:42
Speaker 1: top of your head to the tips of your toes.
00:01:47
Speaker 1: The light feels warm and soothing. It makes you relax
00:01:53
Speaker 1: even more. If any thoughts of the day drift into
00:01:58
Speaker 1: your mind, picture them as little feathers and gently blow
00:02:03
Speaker 1: them away. Let's take some deep breaths together. Take a big,
00:02:10
Speaker 1: deep breath in and then slowly let it out again.
00:02:18
Speaker 1: A big breath in and slowly let it out. Breathe
00:02:24
Speaker 1: in and out, breathe in and out. It's time to
00:02:35
Speaker 1: meet our new friend, Zen, a little pufferfish who lives
00:02:40
Speaker 1: deep beneath the ocean waves with his friends and family.
00:02:48
Speaker 1: Zen is resting on the sandy ocean floor and his
00:02:53
Speaker 1: eyes are closed. A ray of sunlight shines down through
00:02:58
Speaker 1: the water and flows over the little fish, making him
00:03:01
Speaker 1: feel warm and relaxed. Some thoughts from the day drift
00:03:06
Speaker 1: into his mind, but just as quickly the thoughts float
00:03:09
Speaker 1: away like feathers on the wind. Zen is ready to
00:03:15
Speaker 1: start his meditation exercise. Let's join Zen. As he begins,
00:03:21
Speaker 1: the little pufferfish takes a deep, relaxing breath in. He
00:03:26
Speaker 1: looks a little bit like a balloon as it fills
00:03:28
Speaker 1: up with air. Zen slowly breathes out, and again he
00:03:35
Speaker 1: looks like a bloon, but this time, when the air
00:03:38
Speaker 1: is slowly released. Let's think about our breathing again and
00:03:42
Speaker 1: take some more calming breaths, just like the little pufferfish
00:03:46
Speaker 1: is doing. Take a deep breath in and then slowly
00:03:52
Speaker 1: let it out. Breathe in and out, Breathe in and out.
00:04:05
Speaker 1: Feel yourself relaxing more and more with every breath you take. Deep,
00:04:12
Speaker 1: breath in and out. Breathe in and out. Breathe in
00:04:27
Speaker 1: and out. You are warm and cozy in your bed
00:04:33
Speaker 1: and so very relaxed. Zen is relaxed too, and he
00:04:39
Speaker 1: always feels happy and peaceful. After doing his meditation exercises,
00:04:46
Speaker 1: he opens his eyes and smiles. Zen is now ready
00:04:52
Speaker 1: to explore the ocean. He's looking forward to meeting some
00:04:56
Speaker 1: of his friends along the way off. He swims, gliding
00:05:02
Speaker 1: slowly through the beautiful blue water of the vast ocean.
00:05:08
Speaker 1: There's no need for him to rush, and he takes
00:05:11
Speaker 1: his time and smoothly swims along. Then enjoys the feel
00:05:17
Speaker 1: of the warm water moving over him. He swishes his
00:05:22
Speaker 1: tail slowly from side to side and lets out a long,
00:05:27
Speaker 1: happy sigh. He looks at the ocean floor beneath him
00:05:34
Speaker 1: and sees pink and cream shells half hidden in the golden,
00:05:39
Speaker 1: glistening sand. Starfish are lying on the sand. Their arms
00:05:45
Speaker 1: and legs are stretched out, and they're holding hands with
00:05:49
Speaker 1: each other. Some of them call out a hello to Zen.
00:05:54
Speaker 1: Snowy white jellyfish bob up and down gracefully as they
00:05:59
Speaker 1: move through the water. Bright red sea urchins nestle in
00:06:05
Speaker 1: between rocks. Zen spots some leafy sea dragons floating effortlessly
00:06:13
Speaker 1: back and forth in rhythm with the ocean's current. With
00:06:19
Speaker 1: their long, floaty legs, they look like pieces of green seaweed.
00:06:25
Speaker 1: Zen calls out a happy hello and gets a couple
00:06:29
Speaker 1: of cheerful greetings in return. A leafy arm waves at
00:06:34
Speaker 1: him too. Zen continues on his way, gliding effortlessly through
00:06:42
Speaker 1: the ocean, feeling ever so tranquil and calm. Out of nowhere,
00:06:50
Speaker 1: her young seahorse rushes past the little pufferfish. Zen stops
00:06:56
Speaker 1: to see where she is going and wonders why she's
00:06:59
Speaker 1: in such a rush to get there. The sea horse
00:07:04
Speaker 1: races through the water and goes over a peach colored
00:07:09
Speaker 1: coral reef. When she gets to the end of the coral,
00:07:15
Speaker 1: she twirls around and hastens back to her starting position,
00:07:20
Speaker 1: whereupon she spins around and looks like she's going to
00:07:24
Speaker 1: start moving quickly over the coral all over again. The
00:07:30
Speaker 1: seahorse sees Zen and says hello. She says she can't
00:07:36
Speaker 1: stop to talk because she has to keep swimming back
00:07:39
Speaker 1: and forth over the coral reef. When Zen asks why
00:07:45
Speaker 1: she's doing that, the seahorse blinks in confusion and says,
00:07:51
Speaker 1: I'm not really sure. I saw the other seahorses racing
00:07:54
Speaker 1: over this coral earlier, and I thought I should do
00:07:57
Speaker 1: it too. I wonder if if it's something seahorses are
00:08:01
Speaker 1: supposed to do. Zen says, do you want to rush
00:08:08
Speaker 1: back and forth like the other seahorses? The small sea
00:08:14
Speaker 1: horse shakes her head and says she prefers going slowly
00:08:19
Speaker 1: because she likes to see the different colors in the
00:08:22
Speaker 1: coral and she can't see them clearly when she's rushing
00:08:26
Speaker 1: over them, and she likes looking at the tiny flowers
00:08:30
Speaker 1: in the coral too. Zen smiles gently at the young
00:08:35
Speaker 1: seahorse and says she doesn't have to do something just
00:08:40
Speaker 1: because others are doing it, and if she wants to
00:08:45
Speaker 1: slow down, then she should. The little seahorse smiles and
00:08:52
Speaker 1: says she would like to slow down. She asks Zen
00:08:56
Speaker 1: if he would like to swim over the coral with her.
00:09:01
Speaker 1: Zen says he would love to. The peaceful puffer fish
00:09:06
Speaker 1: and the smiling seahorse swim slowly over the peach colored
00:09:13
Speaker 1: coral bed. They see flashes of bright purple and red
00:09:19
Speaker 1: as tiny fish dart in and out of the coral.
00:09:24
Speaker 1: Long patches of sea grass sprout out from gaps in
00:09:29
Speaker 1: the rock and sway gently from side to side. A
00:09:34
Speaker 1: couple of clownfish snuggle down in the swaying grass and
00:09:39
Speaker 1: close their eyes, ready for a nap. As they swim along,
00:09:45
Speaker 1: they notice the different colors of the coral. The light
00:09:49
Speaker 1: peach changes to dark pink, and from pink to a
00:09:54
Speaker 1: delicate shade of green. The sun's rays dance across the coral,
00:10:01
Speaker 1: making it glimmer and shimmer. The seahorse asks Zen what
00:10:07
Speaker 1: he's been doing that day. With a relaxed smile, Zen replies, oh,
00:10:16
Speaker 1: a little bit of this and a little bit of that,
00:10:21
Speaker 1: nothing very much. I have done my meditation exercise. Of course.
00:10:28
Speaker 1: The seahorse looks confused and asks what a meditation exercise is.
00:10:35
Speaker 1: Zen explains his practice and tells the sea horse how
00:10:40
Speaker 1: taking deep breaths makes him feel peaceful and relaxed. He
00:10:46
Speaker 1: tells the seahorse to give it a try. The sea
00:10:50
Speaker 1: horse isn't sure breathing deeply will make any difference to her,
00:10:56
Speaker 1: but she decides to give it a try anyway. She
00:11:00
Speaker 1: watches Zen carefully as he shows her what to do.
00:11:05
Speaker 1: Then the sea horse practices taking some slow, deep breaths
00:11:12
Speaker 1: in and out. Within a few minutes, she feels better.
00:11:19
Speaker 1: She smiles happily at Zen and carries on taking more
00:11:23
Speaker 1: deep breaths until she feels completely relaxed. The seahorse says,
00:11:32
Speaker 1: I feel so very calm now and a bit tired
00:11:38
Speaker 1: to how many times should I do this meditating exercise?
00:11:44
Speaker 1: Oh as often as you like. Zen replies, I practice
00:11:50
Speaker 1: my deep breathing several times a day, and always at
00:11:54
Speaker 1: nighttime when I'm getting ready for sleep. The seahorse not
00:12:00
Speaker 1: and says she'll do that too. She yawns and blinks tiredly.
00:12:06
Speaker 1: She tells Zen she's going to head home and have
00:12:10
Speaker 1: a little rest. She bobs gently in the water and
00:12:15
Speaker 1: then goes on her way. Zen continues swimming through the water.
00:12:22
Speaker 1: Ahead of him, he sees a dancing dolphin who's twirling
00:12:27
Speaker 1: around happily in the sunbeam that's slanting through the water.
00:12:33
Speaker 1: The dolphin is one of Zen's closest friends, and he
00:12:37
Speaker 1: knows how much she loves dancing. She loves singing, too,
00:12:43
Speaker 1: and as Zen swims closer to her, she says hello
00:12:47
Speaker 1: and asks if he would like to hear her new song.
00:12:53
Speaker 1: Zen says he would love that. He settles down on
00:12:58
Speaker 1: the sandy floor of the ocean and waits for the
00:13:02
Speaker 1: dolphin to start singing. The dolphin starts her performance with
00:13:08
Speaker 1: two twirls and a shimmy to the side, then she
00:13:13
Speaker 1: begins to sing. Her voice is light and carefree, and
00:13:19
Speaker 1: it fills the puffer fish's hearts with warmth. The dolphin
00:13:25
Speaker 1: sings a lovely song about a friendly mermaid who lives
00:13:29
Speaker 1: in a sunken castle and wears a comb made out
00:13:33
Speaker 1: of pearls. One day, the mermaid loses her pearl comb
00:13:39
Speaker 1: and sets off to find it. She meets kind hearted
00:13:44
Speaker 1: sea animals on her journey who help her look for
00:13:47
Speaker 1: the comb. They soon find it, and the mermaid invites
00:13:52
Speaker 1: them back to her castle for a party. She's glad
00:13:56
Speaker 1: to have her pearl comb back, but realizes the new
00:14:00
Speaker 1: friends she made along the way are far more precious.
00:14:05
Speaker 1: The heartwarming song makes Zen smile, and when the dolphin
00:14:10
Speaker 1: finishes her song, he says she is a wonderful singer
00:14:15
Speaker 1: and listening to her song has made his day extra special.
00:14:22
Speaker 1: The dolphin thanks him for his kind words and says
00:14:26
Speaker 1: she loves writing new songs and if he has time,
00:14:32
Speaker 1: perhaps he can stop by again tomorrow to listen to
00:14:36
Speaker 1: another one. Zen says he will always have time to
00:14:41
Speaker 1: listen to her songs. They say goodbye, and Zen carries
00:14:46
Speaker 1: on swimming through the water. Groups of rainbow colored fish
00:14:52
Speaker 1: go swimming by him. There, followed by a couple of
00:14:56
Speaker 1: chatting jellyfish. Notices a large crab standing on the sandy
00:15:04
Speaker 1: ocean floor. The crab is snapping his claws and doesn't
00:15:09
Speaker 1: look at all happy. Zen has met the crab many
00:15:14
Speaker 1: times before, and he's usually one of the happiest animals
00:15:18
Speaker 1: in the ocean. Zen knows something must be bothering his friend,
00:15:25
Speaker 1: and he swims towards the crab and asks if something
00:15:29
Speaker 1: is wrong. The crab frowns and clicks his claws. He says,
00:15:37
Speaker 1: I'm in a bad mood and I can't stop snapping
00:15:41
Speaker 1: my claws. He clicks and clacks his claws. See, I
00:15:47
Speaker 1: can't stop being snappy. I don't even know why I'm
00:15:51
Speaker 1: in a bad mood. I just am and I don't
00:15:55
Speaker 1: know how to get out of it. And nods and
00:16:01
Speaker 1: says he understands because sometimes he's in a bad mood too.
00:16:07
Speaker 1: He told the crab the best way to stop feeling
00:16:11
Speaker 1: that way was to think about something happy instead. The
00:16:18
Speaker 1: crab snaps his claws and says he doesn't have anything
00:16:21
Speaker 1: happy to think about. He scrunches up his face and
00:16:26
Speaker 1: looks grumpy. Zen gently says there must be something for
00:16:32
Speaker 1: him to feel happy about. Zen thinks for a moment
00:16:38
Speaker 1: and then asks the crab what his favorite color is.
00:16:45
Speaker 1: The crab considers the question and begins to smile a little.
00:16:52
Speaker 1: He tells Zen his favorite color is orange, and he
00:16:58
Speaker 1: loves seeing the bright orange dripes on the clownfish as
00:17:01
Speaker 1: they swim past him. The crab says he also likes
00:17:07
Speaker 1: the shimmering colors of the sea turtle shells and loves
00:17:12
Speaker 1: how gracefully the turtles move through the water. He lowers
00:17:18
Speaker 1: his claws and chuckles. He tells then how a kind
00:17:24
Speaker 1: sea turtle once gave him a lift through the ocean
00:17:28
Speaker 1: and took him all the way over to an island
00:17:31
Speaker 1: that was covered in tall, swaying palm trees. And when
00:17:37
Speaker 1: they got to the island, the sea turtle and the
00:17:40
Speaker 1: crab explored it and found a beautiful lagoon inside a
00:17:45
Speaker 1: crystal cave. Later on, they rested beneath the shade of
00:17:50
Speaker 1: a palm tree and listened to the tropical birds singing
00:17:55
Speaker 1: from the branches. They stayed for a while and watched
00:17:59
Speaker 1: the sun unset together. The crab sighs happily and says
00:18:07
Speaker 1: that day had been a very special one. He smiles
00:18:13
Speaker 1: softly as more happy thoughts come to him. The crab
00:18:21
Speaker 1: tells Zen about the other animals in the ocean who
00:18:24
Speaker 1: have been kind to him and the adventures they've had together.
00:18:30
Speaker 1: Talking about his friends makes the crab smile more and more,
00:18:37
Speaker 1: and seeing the crab so happy makes Zen smile too.
00:18:44
Speaker 1: The cheerful crab stands up and says he feels much
00:18:50
Speaker 1: much better and is in a very good mood now.
00:18:55
Speaker 1: He thanks Zen for his help and goes on his way,
00:18:59
Speaker 1: dancing from side to side across the sand. Zen watches
00:19:05
Speaker 1: the crab walk away and thinks about the wonderful things
00:19:10
Speaker 1: that he's got in his life, his lovely family, and
00:19:15
Speaker 1: his kind friends, and those friends he had yet to meet.
00:19:21
Speaker 1: The never ending blue waters of the vast ocean, watching
00:19:28
Speaker 1: the sunlight slanting through the water and lighting up the
00:19:33
Speaker 1: beautiful colors in the coral reefs, the soothing, soft sound
00:19:39
Speaker 1: the water makes as it moves back and forth. Being
00:19:46
Speaker 1: surrounded by so many different kinds of animals. Thinking about
00:19:53
Speaker 1: the lovely things makes Zen smile even more, and he
00:19:58
Speaker 1: feels very lucky. He carries on swimming and takes in
00:20:05
Speaker 1: the wondrous sights that surround him. Fish in all colors
00:20:11
Speaker 1: and shapes go by. Some call out a hello to him,
00:20:16
Speaker 1: and others wave their tails in a fish like greeting.
00:20:23
Speaker 1: Zen sees two fish swimming along together. One is large,
00:20:29
Speaker 1: round and flecked with golden spots. The other one is long, thin,
00:20:36
Speaker 1: and bright red. They're chatting easily with each other in
00:20:42
Speaker 1: the way that best friends do. Some goldfish drift effortlessly
00:20:49
Speaker 1: through the water, happy to let the current take them
00:20:54
Speaker 1: wherever it wants to go. Tiny angelfish hide in the
00:21:01
Speaker 1: fronts of tall sea grass as they play hide and
00:21:05
Speaker 1: seek with their friends. A row of oysters nestled in
00:21:12
Speaker 1: between rocks open and closed their shells, revealing shiny pearls inside.
00:21:22
Speaker 1: A large blue whale comes into view and lets out
00:21:27
Speaker 1: a deep, soothing noise as she swims along. All the
00:21:34
Speaker 1: sea animals move to one side to let the whale through.
00:21:40
Speaker 1: She says thank you and smiles regally as she gracefully
00:21:46
Speaker 1: glides by. Then sees pieces of driftwood resting on top
00:21:55
Speaker 1: of rocks and notices the wood has already become home
00:22:00
Speaker 1: to a family of clams. The little pufferfish looks up
00:22:08
Speaker 1: towards the surface of the ocean and sees the bottom
00:22:13
Speaker 1: of a ship gliding through the water. It's as huge
00:22:19
Speaker 1: as the blue whale and looks just as majestic as
00:22:24
Speaker 1: it sails along. Zen sees a group of lobsters who
00:22:31
Speaker 1: are making music by blowing on conch shells. They create
00:22:37
Speaker 1: a low sound that carries through the water like a lullaby.
00:22:45
Speaker 1: An octopus hears the tune and waves her eight legs
00:22:50
Speaker 1: gently around in a slow dance. Her octopus friends join her,
00:22:58
Speaker 1: and soon as a whole collection of waving legs beneath Zen.
00:23:04
Speaker 1: As the octopuses dance across the golden sand. The last
00:23:12
Speaker 1: of the sun's rays slowly disappear from the water, and
00:23:17
Speaker 1: the ocean begins to grow dark. Nighttime is approaching. Zen
00:23:24
Speaker 1: yawns he's nearly ready for his sleep. The little pufferfish
00:23:31
Speaker 1: has many places he likes to sleep at night, and
00:23:36
Speaker 1: one of his favorites is a cozy cave that is
00:23:39
Speaker 1: hidden behind some rocks. The cave isn't far away, so
00:23:45
Speaker 1: Zen changes direction and swims towards it. The ocean grows
00:23:52
Speaker 1: steadily darker, and all around him, the sea animals get
00:23:58
Speaker 1: ready to settle down for the night too. They call
00:24:03
Speaker 1: out good nights to each other and head to their homes.
00:24:09
Speaker 1: Zen swims on and is joined by some special fish
00:24:13
Speaker 1: who have lights on their heads. They ask Zen where
00:24:19
Speaker 1: he's going and if he needs their light along his journey.
00:24:24
Speaker 1: Zen says he would light that very much and thanks
00:24:28
Speaker 1: the kind fish. Starfish join the little group of travelers.
00:24:36
Speaker 1: The reflected light from the special glowing fish shines on
00:24:41
Speaker 1: the starfish and makes them twinkle like stars in the sky.
00:24:48
Speaker 1: Some of the fish start to sing a soothing lullaby.
00:24:56
Speaker 1: Zen swims along with his friends. They soon arrive at
00:25:01
Speaker 1: the cozy cave. The starfish wave goodbye and swim away.
00:25:12
Speaker 1: The special light up fish stay at Zen's side, and
00:25:17
Speaker 1: they go into the cave together. There are a couple
00:25:23
Speaker 1: of small rocks at the far side of the cave
00:25:26
Speaker 1: which are perfect for a tired little pufferfish to snuggle into.
00:25:33
Speaker 1: Zen swims over to the rocks and snuggles down into them.
00:25:39
Speaker 1: He says thank you to the fish. He tells End
00:25:43
Speaker 1: they'll stay with him until he falls asleep. The little
00:25:49
Speaker 1: puffer fish starts to take some deep, relaxing breaths. It
00:25:57
Speaker 1: becomes more and more relaxed with each breath he takes.
00:26:05
Speaker 1: He closes his tired eyes and lets out a long,
00:26:11
Speaker 1: happy sigh. He's had a wonderful day swimming slowly through
00:26:19
Speaker 1: the ocean and has seen lots of his friends. He
00:26:25
Speaker 1: thinks about his kind friends and becomes sleepier and sleepier.
00:26:35
Speaker 1: He smiles as he remembers swimming very closely over the
00:26:42
Speaker 1: sparkling coral with a little smiling sea horse, seeing the
00:26:49
Speaker 1: leafy sea dragons drifting effortlessly through the ocean, listening to
00:26:59
Speaker 1: the dance sing Dolphin's song about the mermaid who not
00:27:06
Speaker 1: only found her lost pearl comb, but found new friends too,
00:27:15
Speaker 1: and the crab, who told Zen about his enchanting journey
00:27:22
Speaker 1: to a tropical island with a kind hearted sea turtle,
00:27:29
Speaker 1: and how they watched the sunset together. Very soon, Zen
00:27:37
Speaker 1: the puffer fish falls fast asleep, a smile on his
00:27:44
Speaker 1: little face. A special glowing fish switched off their lights
00:27:55
Speaker 1: and swim soundlessly out of the cave, leaving the puffer
00:28:03
Speaker 1: fish to his dreams.