Drift off to sleep with ease tonight.
The way autumn leaves effortlessly surrender to the earth.
Whether you're just getting into bed or you've woken in the night and can't get back to sleep.
Deep slumber is close by.
Patiently waiting to receive and restore you.
My name is Jason Stevenson and it's a gift.
To guide you tonight.
Whoever you are and wherever in the world you find yourself.
You are most welcome here.
This practice will meet you.
As you are.
So take your time to settle in.
Stretching your body out first if you need to.
And let yourself soften into stillness.
Melting into the mattress.
Cautions.
Blankets that support you.
And as you move through this meditation.
Know that there's nothing you need to force or fix.
You don't need to make sleep happen.
And you don't need to force yourself to settle.
Simply allow the words,
Imagery and music.
To remind your body and mind.
Of what they already know how to do.
To surrender.
To rest deeply.
So take a few clearing breaths now.
To gently soften your attachment to the day behind you.
To help you melt gently.
Into the embrace of this moment.
Let each inhale.
Fill your body with fresh life-giving oxygen.
And each exhale naturally guides both.
Mind and body to let go.
Take one more full,
Clearing breath in this way.
And then continue to breathe naturally.
Now draw your attention to the crown of your head.
And we'll begin tonight's journey.
By inviting the body to relax.
Slowly and gently from head to toes.
As I name each part of the body.
Let your attention rest there for a breath or two.
Nourishing that place on the inhale.
And letting it surrender.
On the exile.
Begin now with the crown and forehead.
Taking a slow,
Nourishing breath into these parts.
And as you exhale.
Invite any tension or tightness to soften.
Melting into the earth below.
Repeat in the same way.
As you scan your entire face.
Softening through your cheeks.
Letting go in your jaw.
Inviting subtle surrender into the sides of your head.
The back of your head.
And the inner workings of your mind.
Take a full,
Loving breath into your entire headspace.
Guiding it to let go.
Both physically and mentally.
On the out-breath.
Your attention drops into the sides of your neck.
And your shoulders.
Breathing with care and surrender into these parts.
That so often carry the weight of the world.
Give them permission to surrender.
There's nothing they need to hold right now.
Sense into your upper arms.
Breathing gently into them.
Softening with an exhale.
Then continuing into your elbows.
Into your forearms.
Into your wrists.
And into your hands.
Let your hands release their grip the way a leaf lets go in autumn.
With full trust.
And zero resistance.
Your arms melt completely into the support of the earth below.
There's nothing they need to control.
Or cling to.
Now let your attention drift up to your chest.
Into your heart.
And into your lungs.
And as you breathe.
Imagine your chest filling with the earthy scent of turning leaves.
And a subtle trace of cinnamon and spiced apples.
Imagine this grounding.
Spiced Aroma.
Filling your entire chest with each in-breath.
Melting into the cocoon of the earth with each out-breath.
Invite your heart to settle.
And your breath to soften.
As your body unwinds into deeper layers of comfort.
And let your awareness travel gently down your spine.
Soon landing in your belly.
As you welcome a few warm.
Compassionate breaths to fill your stomach.
Surrendering completely there.
With each exhale.
Breathing gently and warmly into your pelvis.
Letting go with the out breath.
Into your hips.
Softening on the exhale.
And finally,
Welcome these soft ones.
Cleansing breaths to move rhythmically through your legs.
Inhale it.
Exhaling through your thighs.
Breathing into and out of your knees.
Working the breath through your calves.
Through your ankles.
And finally.
.
.
Through your feet.
With your next few exhalations.
Let your feet surrender completely.
Releasing the day behind you.
Releasing the need to go anywhere or achieve anything.
Just melting into the soft embrace of the space beneath them.
Sense into your whole body.
Resting warmly and comfortably.
Safe and supported.
Sinking into ever deepening layers of rest and release.
Now allow your attention to return to that grounding,
Spiced scent of autumn.
Sensing the nourishing aroma of fallen leaves wafting through you.
Infused with cinnamon and spiced apple.
Traces of clove and cardamom.
Exhale to melt deeper into it.
Then consider that this fragrance is a portal.
A bridge between your physical reality.
And is serene.
Autumn Hillside.
Where rust and copper leaves blanket the earth.
And the ancient oaks stand quietly and firmly rooted.
The sun has dipped beneath the horizon.
Casting amber light across the hills.
And the furthest reaches of the sky are turning lilac.
Take a few moments to anchor yourself here.
Feeling your soul settle into the land.
Your shoulders dropping gently.
And your mind opening to the landscape unfolding all around you.
Your lungs feel.
Again.
With that spice.
Autumn scent.
You decide.
To follow it.
Betrayal of cinnamon.
Clothed and stewed apple,
Woven through the fragrance of fallen leaves.
Naturally and gently.
Your feet lead you across the rolling land.
Shuffling through what the oaks have dropped.
And every part of you softens into the experience.
There's nothing to chase.
Nothing to rush off to.
You're perfectly content with letting the journey unfold.
It doesn't take long before the scent leads you to the place it emanates from.
There before you.
Nestled into the autumn hillside.
Is a small house.
Cocooned by layers of the earth.
Fortified by the roots of two neighboring oaks.
It reminds you of a hobbit's home.
The round wooden door and windows that glow gold from within.
Wisps of smoke.
Rise gently from a stone chimney.
Carrying the faint sweetness of a wood-burning fire.
That mingles with the spiced apple that hovers in the air.
The two ancient oaks that strengthen the home.
Stand guard on either side.
Their roots wrapping around the home like loving protective arms.
They let you know.
You'll be safely held here.
Take a few breaths to soften your shoulders a little more.
That let your feet carry you.
The last few steps.
Toward the round wooden door.
As you approach.
The door gently swings open.
As if it were expecting it.
And the light.
Spills out to greet you.
And a wave of warmth beckons you inside.
You step across the threshold and pull the door closed behind you.
This is your safe.
In a sanctuary to rest.
Deeply within.
You are protected here.
Inside the home.
Everything is rounded and soft.
Low wooden beams curve overhead.
And the walls are the color of terracotta and chestnut.
A thick,
Woollen rug rests beneath your feet.
And you let your souls melt into it.
To one side.
A small fire burns in a cast iron stove.
Its flames are low and its coals are radiant.
It casts flickers of uneed amber across the cozy,
Quiet space.
You discover the source of the scent.
That led you all this way.
A small pot of water sits warming on top of the stove.
Steeping within it are sticks of cinnamon.
Pods of cardamom.
Dried cloves.
And thinly sliced apple.
It simmers gently.
Releasing that warm,
Spiced sweetness into the tranquil air.
Take a moment.
If you'd like.
To pour yourself a cup of this warm,
Spiced apple tea.
And if you do.
Let yourself take slow and gentle sips of this restorative elixir.
Melting into deep layers of relaxation.
As the liquid settles into your belly.
Next to the fireplace.
And beside a round window that overlooks the rolling land.
You discover a plush.
Inviting Armchair.
It is soft as fleece.
With blankets draped over its wide arms.
Give yourself permission to settle into that armchair now.
Knowing that it's time.
To rest deeply.
A small walnut table.
Sits next to the chair where you can rest your cup of tea as you need to.
And as you settle in.
You pull a blanket up over your body.
And really surrender.
To the soft.
Yet supportive cushioning beneath you.
Take a few slow,
Steady breaths here.
Surrendering a little more with each exhale.
Notice how quiet this hillside home is.
Fallen leaves and layers of soil.
And gently muffle the world outside.
Then let your gaze scan the room from where you sit.
Admiring its warm,
Humble furnishings.
And how this space asks nothing of you.
There are no clocks here.
No tasks that need doing.
And there's nothing you need to fix.
Plan or soul.
This tranquil home invites you to simply root into the earth.
And to melt.
Into the loving embrace of slumber.
Until sleep comes,
However.
You let yourself be fully present inside this home.
You might continue to sip.
Or simply inhale and exhale.
The spiced aroma in the atmosphere.
For a few moments.
Your gaze drifts to the world beyond the window.
Rolling hills extend far into the distance.
And you watch as leaves depart.
From their branches.
You might like to take a few moments to contemplate the way these leaves are surrendering from their trees.
There's no resistance.
No arguing.
They simply follow the impulse of nature's cycles.
I simply.
.
.
Allow.
The natural process of release to occur.
Each and every evening.
You're invited into the same sort of process.
Into the daily phase of deep rest.
Just as these leaves are restoring the soil.
Sleep is here to restore you.
It doesn't ask that you do anything to make it happen.
Simply invite you.
To receive it.
So as you watch the leaves fall.
Floating through the soft breeze outside and inevitably landing.
Earth.
Notice what within you.
Needs to be surrendered.
Or do you need to let go of?
To allow sleep to enter.
What ruminations aren't necessary right now.
Planning,
Anticipating or worrying can wait until tomorrow.
We're not here to condemn our thoughts.
Nor to argue that they're not valid.
However.
Now is not the time to solve or ruminate on things.
Now is the time to rest.
And the deeper you rest.
The clearer you'll be when you wake in the morning.
The clearer you'll be to address whatever presents itself in waking life.
So.
Give your mind.
And unconditional permission to let go.
Just for tonight.
Just for tonight.
And just as your mind settles.
You can remind your body.
That it has permission to do the same.
There's nowhere your feet need to take you.
Nothing your shoulders need to carry.
Nothing your hands need to cling to.
And nothing your jaw needs to brace for.
Let your entire body melt into the plush armchair.
Sitting snug inside this protected home.
Inside the earth.
Let it all go.
Spend just a few more moments.
Gazing out the window.
Admiring the graceful and effortless way the leaves dance in a subtle wind.
And how gently they meet the land.
And notice the color of the sky.
And how it's shifting.
How the sun is all but gone now.
Our ethereal deep violet light.
Fills the cosmos.
Stars are beginning to appear.
Serving as an extra whisper to let yourself settle.
Night is falling.
And the earth around you is following suit.
Rabbits are settling into their underground homes just like you.
And birds are nesting too.
The day's activity is winding down.
Because all things.
Yourself included.
Need time to rest.
And reset.
You your attention wanders back indoors.
To the wall.
Simplicity.
And quietude of the house.
You admire the oak and walnut furnishings.
The clay walls and chestnut beams.
The bookshelves lined with novels and poetry.
And the candles too.
That is scattered throughout the room.
Take a few breaths to settle deeper inwards.
Into the safety and stillness of this quiet.
Illside Sanctuary.
Now your attention comes to rest on the cast iron stove.
Where flames still flicker gently.
And the pot sits with its spiced and stewed apple tea.
Steam rises from its surface,
Twirling up into the still air and filling the room with serenity.
Breathe into that aroma once more.
Letting it quiet your mind.
Soothe your heart.
And relax your physical body.
Notice how everything is slowing down now.
You're mine.
Body and heart.
Of finding greater stillness.
Thoughts might still come.
But they effortlessly go.
You unnaturally.
Gracefully.
Surrendering into sleep.
Now sink a little deeper.
Into your sense of being protected and cocooned.
Ancient roots surround and fortify the walls of this quiet.
Of the hour.
And above the soil.
Leaves continue to fall.
Creating a little more distance between you.
And waking life.
And those two wise and ancient oaks still stand next to the home.
Offering shelter.
Care and protection.
You are deeply and unconditionally held in this moment.
There's absolutely nothing expected of you.
There's nothing to chase or fix.
Nothing to prove or solve.
Sleep is waiting to receive you.
Exactly as you are.
Give your eyes permission to soften.
As you lean back in the chair you're in.
As it gently reclines.
Your eyes come to a close.
The imagery of the house's interior dissolves.
And all that remains is a soft golden glow that filters through your eyelids.
It's the gentle light of the fire.
And the soft.
Flickering candlelight.
That warms and filters through you now.
And still.
That warmth.
Sweetly spiced aroma.
Enters your nostrils.
Take a few slow cleansing breaths to sink in.
Surrender the way autumn leaves do.
And the way the earth surrenders to nightfall.
Now sets into the golden light of the room.
As it meets the crown of your head.
Let it spread across your forehead.
Dissolving any lingering tension in the muscles there.
Imagine it meeting your temples.
Gently massaging them.
And then bathing your entire face in warmth and release.
Softening your cheeks.
Guiding your jaw to unclench.
Let this nourishing.
I need light.
Soften the sides of your head.
The back of your head.
And feel.
Your entire headspace.
Any and all tension dissipates.
So do lingering thoughts.
Now feel the light falling upon your shoulders.
Stretching across your collarbones.
Guiding these areas to soften.
To release any weight of the world they're still holding.
Remember.
This isn't about letting go for forever.
It's about letting go for just right now.
Just for tonight.
And now follow the light as it warms and softens your arms.
Guiding your upper arms to relax.
Nourishing your elbows.
Softening the muscles in your forearms.
Tending gently to your wrists.
And filling your hands.
From the palms outward.
Imagine War.
Golden light flowing down each and every finger.
Guiding your hands to release anything they might still be clinging to.
And as you release.
Recall that leaves don't resist letting go.
They know it's necessary for renewal.
Now let your attention flow slowly back up your arms.
Across your collarbones.
And into your heart.
Feel the golden glow of the room.
Penetrating your heart center.
And spreading out to soften and soothe.
Your entire chest.
Let your chest gently and naturally expand.
On the in aisle.
Surrendering on the exile.
Filling with love.
Nourishment and care on each in-breath.
Releasing what does not serve you.
On the out-breath.
There's nothing to hold on to.
Nowhere to be but in the warmth and care of this moment.
Feel the golden light expanding to fill your ribcage.
And your back body as well.
Imagine all the muscles in your back.
Surrendering into sleep.
Now feel the light as it flows down your spine.
Soothing your nervous system.
Slowly and gently landing in your belly.
Which rises and falls naturally with each breath.
Welcome this week.
Long.
Honey-toned light to fully occupy your stomach.
Let it dissolve any residual tension or contraction held in these muscles.
Supporting your transition into a deep and restorative sleep.
And feel the light extending down to fill your entire pelvis.
And down.
To each of your hips.
Invite your tailbone.
To anchor a little closer to the Earth.
As your entire lower abdomen.
Surrenders completely.
And follow the light all the way down.
Through your legs now.
As it guides your thighs to melt.
As it nurtures your knees.
Softening and soothing your calves and ankles.
And arriving at your feet.
Gracing them with warmth.
And a whisper to surrender.
Let your legs melt completely.
From each of your hips.
To the tip of each toe.
Notice the way your embodiment of ease and stillness has deepened.
Not by force.
Your body and mind.
Already know how to let go.
Sometimes we just need cues to remember that.
And know now that there's nothing left for you to do.
Nothing to even imagine.
You can let the light slowly dissipate from your mind's eye.
While still trusting that you are held by the love.
And care of that cozy hillside sanctuary.
Let your breath gently rock you to sleep.
Knowing that it's on its way.
A deep slumber is waiting to receive you,
And soon.
The grace of a falling leaf.
You'll melt into it.
Between now and then.
You can allow a stream of affirmations to flow through you.
You don't need to repeat these words.
Nor analyze them,
Nor do anything with them.
Simply let their vibration move through you.
Guiding you into total rest and renewal.
And until next time.
Good night,
My friend.
Good night.
I surrender with the grace of autumn leaves.
I effortlessly release what does not serve me.
I am ready and willing to be restored.
With every exhale I gently let go.
I have permission to surrender completely.
I am safe.
Supported.
And protected.
There is a place of refuge within me.
I soften into sleep,
The way the earth softens into night.
There is nothing I need to prove or accomplish.
I am attuned to my inner peace.
There's nowhere I need to be but here.
And melt into sleep with ease and grace.
I am receiving the rest.
That I need.
I surrender through my body,
Mind.
And heart.
I am warmly welcomed into restorative slumber.
Each breath soothes and softens me.
My mind quiets naturally beneath starlight.
I am exactly where I need to be.
I come home again and again.
To the stillness within me.
