Step back in time to the Jurassic period, where the stars shine brighter than ever and a gentle Triceratops named Bingo becomes your nighttime companion. Together, you’ll breathe, rest, and discover gratitude while lying under a sky full of galaxies.

Bingo The Dino Gratitude Welcome to Mello, thanks for joining us today! Where your mind gets to go on tiny adventures full of calm, curiosity, and wonder. We’d love your support! Check out our Patreon link in our podcast description. There you will find exclusive meditations, soundscapes, and resources to keep you mello all day long. Before we begin let’s start by getting our wiggles out. Go ahead and wiggle. That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a snuggle. Take a deep breath in, feeling your body fill with calm.… breathe out, as you exhale whisper to yourself, ‘I am safe.’ Inhale again… and feel love fill your body. Whisper, ‘I am loved.’ With one more deep breath, your imagination is ready. So let’s begin our adventure… (Sound of the forest, light breeze) You’re sitting at an oasis near the edge of a vast forest. It’s nighttime. Fireflies ignite the rising mist from the forest floor, settling your heart. It is the Jurassic period—around 150 million years ago. Long before cars, airplanes, or neighbors chatting outside your window. Listen… what do you hear? (Echoes of dino calls) The calls of ancient creatures, the rustle of leaves larger than you’ve ever seen. The air is alive with a soundscape entirely different from our own. And above you, the stars—brighter and sharper than you’ve ever known. It’s as if someone has placed a black cloth across the sky and sprinkled it with glittering diamonds. Crystal-clear jewels of every shade glimmer against the dark, stretching endlessly above you. The air is cool. You are somewhere that will one day become North America —but right now, the continents are still shifting, and the land feels ancient, untamed. Let’s take three deep breaths together, to settle into this world: In… and out. In… and out. In… and out. Wildlife is teeming all around you. Creatures of shapes and sizes you’ve never dreamed of. (Movement through the trees, stomping on the sand) What’s that sound? You turn your head and see a triceratops—a gentle, plant-eating dinosaur. Even though his horns look fierce, Triceratops mostly use them for showing off and protecting friends. Watch as his horns catch starlight like silver. Its leathery brown skin, warmed by the sun, now cools as it lowers itself into soft sand beside the oasis. He laps up water like a puppy. (Sound of dino lapping up water). You step closer, feeling the sand beneath your own feet…you can even feel the soft breath out of his nostrils. Being brave, you run your hand over his skin. It’s tough, with deep wrinkles. You lay against his side, spreading your arms wide. Feel the rise and fall of his enormous breath. Match your breathing with his: In… and out. In… and out. The Triceratops sighs, settling deeper. You roll onto your back beside him, looking up at the glittering galaxies of the night. His steady breaths rock you forward and back, up and down, like a cradle. (Music and breathing) In the distance, great winged pterodactyls soar across the night. Their silhouettes pass impossibly high, gliding on winds that have carried life for millions of years. Here, in the deep Jurassic night, there is only peace. The steady rhythm of your new friend. The endless shimmer of stars. You decide to name your triceratops Bingo. That’s a good dino name. You know there are other creatures hidden in the forest—insects the size of small dogs, plants with leaves as large as elephants. But you don’t need to explore them tonight. Just knowing they exist fills your imagination with quiet curiosity. Feeling a little braver, you place a hand on Bingo’s knee, then climb onto his wide back. Lying down, you feel the lift of each breath—carrying you closer to the stars, a little higher with every inhale. (Music, breathing) You know that soon enough there’ll be buildings and skyscrapers, ice cream sundaes, license plates, cafeteria lunches, and night-lights. But tonight, the light of the stars is more than enough. You and Bingo have all the time in the world. Take one more deep breath, and as you exhale, let yourself drift into rest. Safe. Calm. Carried gently by your triceratops friend. Goodnight.