Anxiety Relief For Sleep

A profound peace already exists inside you, waiting to be rediscovered. Tonight’s guided sleep meditation will take you on a gentle journey back to that place—a place of deep calm and tranquility that is always within reach.

Transcript

Are you ready to receive,

Without force,

Deep calm and well-being?

Are you ready to rest into the peace that's already within you?

My name is Jason Stevenson,

And tonight,

As you journey through a serene summer orchard,

You'll discover a place within you that is,

Indeed,

Already at peace.

Where,

Like fresh,

Ripe fruit,

That peace is simply waiting to be received.

Before we get there,

Take a moment to settle in.

You can drift off to sleep anywhere along the way,

So make sure you're in a safe and comfortable space for that.

Allow your body to gently melt into the pillow and bed beneath you,

As you take a slow,

Comfortable breath in,

Closing your eyes gently as you exhale.

Take two more slow,

Grounding breaths to anchor into this practice,

And softening a little bit more with each exhale.

After your next breath out,

Continue to breathe naturally,

And then begin to imagine that the surface beneath you is no longer your bed,

But rather the soft green earth warm from the day's sun.

A pale violet sky of dusk stretches across the sky,

And ancient fruit trees surround,

Sheltering,

Grounding,

And protecting you.

Allow yourself to transition gently into this place,

Feeling its nourishment and deep,

Unconditional support.

And as you imagine yourself settling into this dusk-lit sanctuary,

Draw your awareness to the crown of your head.

Imagine the sky's violet light permeating this place.

Inhale to imagine this light expanding throughout the top of your head,

And exhale as it quiets your mind.

Envision the light slowly stretching throughout every cell and muscle of your head,

Encircling your temples,

Relaxing your forehead,

Softening your cheeks and jaw,

And filling the sides,

Back,

And innermost part of your head as well.

And see that your entire headspace is infused with the soft glow of this quiet evening,

Calming,

Grounding,

Relaxing you.

After your next exhale,

Let your awareness glow down your neck,

Moving in tandem with the soft violet light.

And as it enters your shoulders,

Any tension you may have held there is softened,

Sinking into the rich earth below.

Take a slow,

Steady breath into both of your shoulders,

And exhale with a soft sigh to deepen the release.

And slowly and gently,

The violet light moves down your arms,

Calming the cells and muscles of your upper arms,

Nurturing your elbows,

Soothing the cells and muscles of your forearms,

Bringing ease to your wrists,

And then filling your hands,

Guiding them to surrender.

Your arms melt deeply and completely into the stable,

Receptive earth below.

Take a slow,

Deep breath here,

And exhale to let go even more.

The violet light rises back up your arms and extends across your collarbones,

And now envision it flowing down into your heart and lungs.

Deepen your awareness of your breath as you inhale and exhale,

Gently expanding and relaxing.

And as you become more attuned to your breath,

You notice the summer's sweet fragrance,

The scent of ripe fruit,

Peaches,

Oranges,

And figs intermingle with that of the fresh,

Fertile earth.

It's a honeyed citrus,

Sweet and earthy scent,

And it restores you on a very deep cellular level.

So with your next breath in,

Welcome this aroma into the depths of your lungs,

And as you exhale,

Relax more completely through your heart and chest.

This glowing and now fragrant presence expands to fill your entire upper body dissolving any tension or tightness in your back.

And as your back relaxes,

The light flows down your spine,

Bringing ease and serenity to every cell,

Muscle,

And nerve fiber it touches.

So imagine ease and well-being flowing along every nerve in your body,

Soothing your mind in the process.

Now envision this sweet scented light gradually expanding until it fills your entire lower abdomen.

Imagine your belly is full with its brilliance,

And so are your hips,

Your pelvis,

And your lower back.

Every cell,

Organ,

And muscle here are infused with fragrant,

Restorative light,

Guiding these places to drop deeper into the earth.

Take a long,

Slow inhale,

Letting your stomach expand with ease,

And softening with a slow,

Sweet sigh.

And gently now,

Invite this soothing light to move down your legs,

Inching towards the soles of your feet.

Your upper legs feel completely,

Every cell and muscle softened and soothed.

And envision your knees bathing in this light as well,

Nourished deeply and completely.

Before the light flows into your lower legs,

Your hamstrings,

And melting into the earth below.

So eventually the light travels through your ankles,

Relaxing them gently,

And then it fills your feet completely.

Your feet surrender deeply to the steady,

Rich earth below.

And breathe along both of your legs,

Inhaling down to the soles of your feet.

And with your next exhale,

Envision your legs letting go even more into the supportive ground of the orchard.

Deepen your felt sense of just how supported you are.

Your whole body is held unconditionally by the solid earth.

You are grounded as the trees that surround you.

And so take a moment to envision invisible roots extending from your whole body into the fertile soil below.

Take a few slow,

Conscious breaths here.

As you inhale,

Envision peace and nourishment rising up through those roots to fill you.

And as you exhale,

Release any lingering thoughts to the tranquil,

Violet sky.

Take one more mindful breath in this way.

And then continue to breathe naturally as your awareness widens to the beauty and the serenity of this ancient orchard.

As you gaze around at the peaceful landscape you've arrived at,

You find that you're well and truly nestled in a quiet valley at dusk.

It's summertime,

So the air is warm against your skin.

And that rich scent of ripe fruit and fresh earth are very much alive.

You look around at the ancient trees surrounding you.

They're branches heavy with peaches,

Oranges and figs.

They are healthy and abundant,

With thick,

Twisting trunks and long branches.

Green canopies.

Leaves rustle gently overhead.

The orchard breathes slowly in the violet light of the hour.

And so do you.

Each inhale a gentle expansion.

And each exhale,

A reminder to soften and slow down.

You're so comfortable here on the earth.

But before you settle into the night completely,

You can't help but explore the orchard and the fruit it provides.

Slowly and gently,

Imagine yourself rising to your feet,

Feeling the earth's grounding pulse beneath them.

You begin a relaxed stroll amongst the trees,

Your soles pressing into the soft,

Warm soil with each step.

And the ground still holds the warmth of the day,

Radiating up through your body in subtle,

Soothing waves.

Above you,

The canopy stretches wide and low,

Branches bowed.

Your ears open to the sound of the leaves as they flutter in the evening breeze.

You notice,

Too,

How they shimmer with the last hints of violet light as the sky begins to darken.

As you walk,

Your fingers trail lightly along the tree trunks,

Some smooth,

Others rough,

But all of them deeply grounding.

Many of them are indeed ancient,

Especially the fig and the orange trees.

They've been here for over a century,

Nourishing one generation.

After the next,

You feel the resilience and wisdom they radiate,

Calmed and soothed by their presence.

Continue to walk for a short while longer,

Absorbing the strength and the abundance of the trees,

The grounded support of the soil below,

And the deep peace that hums in the atmosphere as your body and mind relax more and more,

Deeper and deeper.

Imagine yourself slowly coming to a complete pause now,

Here in the orchard.

Deepen your connection to the soil beneath your soles,

And to the sky above your head.

Stars and a full moon now illuminate the sky,

Which calms your mind and soothes your spirit.

Take a long,

Deep breath into the earth,

Exhaling slowly and steadily.

Long,

Deep breath towards the sky,

Exhaling to release any lingering stress or worry.

Now,

Let your awareness travel through the lush canopy above you.

Strengthen your awareness of the fruits that are abundant there,

Each one a sweet gift that the earth provides.

You notice the figs first,

Hidden treasures tucked amongst large green leaves.

They're round and full,

With soft purple-green skin.

Some have even begun to split at the seams,

Revealing their rich,

Ruby interior.

And as you focus on them,

It's as if you can already taste them,

Something like honeyed nuts mixed with wild summer berries.

Then you notice the oranges,

Bright tangerine orbs that glisten beneath the moonlight.

Their surfaces are perfectly dimpled,

And clusters of green leaves sit where they hang from their branches.

You become aware of that citrusy scent that floats through the air,

Fresh and rejuvenating.

Take a long,

Deep breath to fill your mind and body with this aroma.

With your next exhale,

Your awareness travels to the peaches.

Their skin is like soft velvet,

Emanating pale coral hues amidst the atmosphere's ethereal glow.

They fill the air with a sweet and almost floral perfume.

You inhale it,

Too,

Into the depths of your being.

Now,

As your gaze travels from fruit to fruit,

Let it land on a single one that pulls your attention the most.

What fruit is waiting for you to taste it,

To fully embrace its abundant nourishment?

You may feel called to a fig,

Or to an orange,

Or to a peach.

Just allow your intuition to guide you,

There's no right or wrong here.

And as you approach that fruit,

Which bows in your direction,

Admire the blessing of it before reaching your hand out to pick it.

Feel its smooth,

Abundant surface and its gentle weight in the palm of your hand.

These fruits,

Including the one you've chosen,

Are gifts from the Earth,

And they're also a symbol,

A symbol of inner nourishment,

Abundance,

And true well-being.

They're a sign that life unfolds in its own time,

And that we don't need to rush ahead.

Just as the fruit does not force itself to grow,

You can trust your own pace,

You can trust the timing of your own life.

As you sense into the deep meaning of this fruit,

Release a sigh of relief.

You are held and honoured here exactly as you are,

There's nothing to fix,

Nothing to change,

And nothing to be forced.

You can surrender deeply now,

Savouring the sweetness of this very moment.

If you haven't already,

I invite you to go ahead and take a slow,

Mindful bite of the fruit you hold.

Notice the texture as you bite in,

And the way the flavours dance on your tongue.

And with each swallow,

Imagine a wave of inner peace flowing through you.

Each bite dissolves any lingering stress in your mind or body,

Helping you savour the serenity of what's here and now.

And continue to envision yourself enjoying this fruit,

Allowing yourself to really receive its nourishment.

You don't need to force this process of rejuvenation to happen,

Your body knows how to process the abundance and the nutrients flowing through you now.

And simply envision each bite infusing your body with calmness,

Bringing you back into balance.

In the same way that your body simply receives the gifts of nature,

Peace is also something to be received,

Not forced.

When we try to force peace and calmness,

We unintentionally create more stress.

But when we soften,

When we open,

When we simply accept the peace that lives beneath the surface of our thoughts,

It grows naturally.

It grows with the same effortlessness as the fruits in the orchard.

Finish this fruit in your own time,

And if you'd like to try another,

Give yourself that permission.

And as you did with the first,

Imagine a second fruit infusing every cell in your body with nourishment,

Abundance,

Peace and well-being.

Whenever you feel this process is complete,

Shift your attention to your breath,

Inhaling and exhaling the sweet,

Earthy aromas of the orchard.

Your awareness soon broadens to take in the wider picture here.

The night sky has turned to midnight blue,

And the stars burn brighter than ever.

The full moon casts its enchanted silver glow upon the world,

Signaling it's time to rest.

Your body and mind prepare for sleep,

And you discover a cushioned daybed tucked beneath the light blanket is layered on top,

And a small lantern glows on a low wooden table beside it.

Envision this place as a safe and cozy nest,

Made just for you.

Then,

Take your time to make your way there,

Settling in with a couple of slow,

Steady breaths.

As you come to rest on the daybed beneath the trees,

Feel the invisible presence of gravity.

Without effort,

It anchors you here,

Guiding you to melt a little deeper into the earth's embrace.

Take a slow,

Sweet,

Steady breath in,

And exhale to let go.

Sinking in,

All of your senses open wider to embrace the serenity of the night.

Your ears attune to the orchard's gentle symphony of rustling leaves and night birds,

Who call out serenely through the wind.

Your nose draws in the sweet perfume of ripe fruit and rich soil,

And in your mouth is the lingering taste of the fruits you enjoyed not long ago.

You can feel the warm evening air brush against your cheeks,

And the textiles against your skin are soft and comfortable.

You can also feel the solid support of the daybed beneath you,

And the softness of cushions as well.

Your eyes absorb the incredible beauty of this landscape,

The infinite starlit sky of this deep blue night,

The swaying silhouette of lush foliage overhead,

The rich amber glow of the whimsical lantern,

And the soft silver aura that pervades it all,

Cast down by the moon above.

Take a long slow breath in,

Welcoming the beauty,

Abundance,

And balance of this place to infuse every cell of your body.

And a slow steady breath out,

Surrendering any last worry or tension that no longer serves you.

A long slow breath in,

Absorbing balance and abundance,

And a slow breath out,

Releasing,

Releasing,

Releasing.

Remember,

You're not here to force anything,

The intention is to allow.

This place reflects the peace that is always within you,

Even if it sometimes feels beyond reach.

But here,

In this moment,

You can see it,

Feel it,

Give yourself permission to accept it.

Let it fill every cell and fiber of your body,

As your mind slowly drifts towards slumber.

Your mind is becoming increasingly spacious and incredibly still.

You're aware of what's present,

But you're not attached to any of it,

You're just noticing,

Resting,

And breathing.

Each inhale fills you with sweet calmness,

And each exhale frees your mind of what it doesn't need to hold.

You are drifting deeper and deeper into pure,

Quiet awareness,

Which will naturally carry you to sleep.

But if you're still here,

We'll journey one more time through the physical body,

Inviting total surrender into each part.

So begin by guiding your awareness into the soles of your feet,

And feel them anchor deeply to the earth.

Inhale to fill them with love and ease,

Exhale for them to release.

Guide your attention into your lower legs,

Offering them the gift of your loving awareness.

And with your exhale,

Invite them to let go,

To melt further into the earth.

Sense into your upper legs when you're ready,

As they fill with peace on the inhale,

And soften on the exhale.

And now repeat this process,

As you bear witness to your hips and belly,

And to your chest and upper back.

Then fill your shoulders with the same care on your next in-breath,

Before they soften on the out-breath.

Breathe into your upper arms,

Relaxing them deeply,

And then into your lower arms.

And then fill your hands with a restorative cleansing breath,

Inviting them to loosen any residual grip on the exhale.

And finally,

Your awareness completes its journey through your body,

By travelling back up your arms slowly,

And into your headspace.

As it arrives there,

Welcome a loving gentle breath into this place,

Inviting any tension in your jaw or forehead to soften with your out-breath.

And as your head relaxes physically,

Your mind bathes in pure,

Peaceful presence.

You might imagine that the light of the moon fills it completely,

Dissolving any thoughts that reappear.

Now,

Feel the way your whole body rests on the ground of the orchard,

Supported,

Nourished,

And protected.

Sense into the invisible roots that tether you to the soil,

That are always replenishing you,

Even when you can't see them.

Take a few final moments to revel at the beauty of the ancient fruit trees and their surroundings.

And as you do,

You might offer a word of gratitude for the abundance and peace you experienced here.

Now take one more full,

Deep breath to receive the peace that's always present.

And as you exhale,

Allow the imagery to slowly dissipate,

As your attention anchors in the bed holding you.

The calmness that you seek resides within you.

It can't be forced,

But it can always be opened to.

In the days and weeks to come,

Know that you can reconnect with this inner calm whenever you need it.

It lives in the orchard within you.

But for now,

All that's left to do is to sleep,

Which is also something that can't be forced.

Let it come naturally.

It will certainly arrive soon.

Stay close to the rhythm of your breath,

And remember the quiet awareness within you that was revealed beneath tonight's ancient fruit trees.

And until next time.