Back To Sleep, Let Go, Sleep Deep

Whether you are trying to get back to sleep or just settling in, fall asleep quickly tonight with this guided meditation. This practice supports you in letting go of your worries and giving yourself permission to set everything aside for tonight, so you can enjoy a deep, restorative sleep.

In this practice, you are welcomed to a warm fireside in a cozy winter cabin, where the soft glow of the flame offers comfort, protection, and emotional grounding. Here you can settle into stillness and feel the gentle reassurance of a room that holds you with steadiness and care.

Let the warmth soothe your body, the quiet cradle your mind, and allow this sanctuary to guide you into the deep, peaceful sleep that your heart and body have been longing for.

Transcript

Tonight,

Fall back to sleep quickly and comfortably as you release all worries and ruminations.

My name is Jason Stevenson,

And whether you've woken in the night or are just settling in,

Welcome,

This practice is for you.

Cocooned within a safe and cozy cabin,

Surrounded by ancient pines and the season's first snowfall,

You will discover the deep rest that you seek.

Give yourself permission to release what does not serve you.

As we begin this journey,

There is nothing you need to bring with you,

So as you prepare for this gentle inward journey,

Take a slow,

Steady breath in,

And a relaxed,

Cleansing breath out.

With each breath out,

You are called to surrender,

To gently release the day behind you,

So that peace,

Presence and deep rest can emerge.

As you breathe,

Feel your body melting into the surface that's holding you,

Feel the pillow beneath your head and the mattress beneath your body,

And feel the support of the earth deeper down,

Holding and embracing you unconditionally.

Now,

Draw your attention to your toes,

As we begin with a gentle body scan.

Invite each part we pass to effortlessly soften them.

We're not here to push anything away,

We're here to naturally and gently release.

To see where we can surrender,

Bit by bit by bit.

So begin by filling both of your feet with your awareness,

And inviting them to melt even more into the surface below them.

Now,

Imagine that a soft,

Heavy blanket is being pulled up over them,

Guiding them to surrender.

There's nowhere they need to take you tonight.

Now imagine that this blanket of relaxation is being drawn a little higher up your body,

Covering your lower legs completely.

Your calf muscles soften,

Releasing any tension into the surface beneath them,

As every cell and bone is deeply,

Deeply nourished.

Slowly and gently,

The blanket is pulled up over your knees and upper legs.

Your quads and hamstrings melt beneath the loving weight of it,

Releasing any tension to the earth below.

Take a long,

Slow breath in all the way down to both of your legs,

And releasing with a sigh as you exhale.

See that the blanket is now drawn a little higher now,

Covering your hips,

Your pelvis,

And your lower abdomen.

It nourishes the bone and cartilage in your hips,

Offering ease and softness,

And it reminds your belly to relax as you breathe.

Notice the way your belly gently expands as you inhale,

And softens as you exhale.

The blanket moves up now and covers your hands.

Beneath its gentle weight,

Your fingers begin to melt.

You release anything you've been trying to control,

Surrendering to the flow of the present moment.

And slowly and gently,

This loving,

Supportive textile is drawn up your arms,

Grounding and relaxing your forearms,

Your elbows,

And your upper arms.

Any tension in your muscles melts away beneath the blanket,

And every cell and bone are deeply,

Deeply nourished.

Take a slow,

Steady breath all the way down to your fingertips,

Releasing a soft sigh as you exhale.

Your heart area and chest have also been blanketed by this soft,

Grounding fabric.

It reminds your breath to flow naturally,

To not hold itself back.

Take a few slow,

Loving breaths into your heart space,

Feeling the warmth and care of the textile that cloaks you.

Now,

Sense into its soft and gentle protection.

The blanket is now pulled up all the way up to your shoulders,

Which surrender in its presence.

Any baggage you've been carrying has been set aside now.

You can lay down,

Even if just for tonight.

The blanket goes no further,

But it sends an invisible current of relaxation up along your neck,

Soothing any tension or tightness there.

And into your face,

Tension melts away from your jaw,

From your cheeks and temples,

And from your forehead,

As your entire face relaxes deeply.

Your head melts into a soft,

Supportive cushion beneath it.

Take a few breaths into your whole body,

Imagining as if each breath could reach every cell and fiber within you.

As you breathe,

Each inhale nourishes and replenishes your body.

And each exhale frees you of what you no longer need.

And into this quiet space that surrounds you,

You might silently repeat,

I am ready to rest.

I am ready to release everything that does not serve me.

I am ready to rest.

I am ready to release anything that does not serve me.

Now,

Notice that in your mind's eye,

A pale,

Honey-colored glow begins to emerge.

And as it does,

You realize you've been subtly transported to a solid stone cabin,

Tucked away in a quiet forest clearing.

You're seated in a heavy armchair,

With the blanket pulled up over you.

The chair is next to a large window that overlooks the evening woods.

Fading violet light fills the sky,

And stars sparkle like tiny floating diamonds in the universe.

Tall trees rustle in a cool early winter breeze.

Take a slow,

Steady breath in,

And as you release,

Allow yourself to fully arrive here.

The honeyed light that fills the room emanates from a glowing fireplace.

The flames flicker gently,

But steadily,

Quietly crackling.

This cabin is simple,

But welcoming,

With thick stone walls and warm furnishings.

An old pair of wooden snowshoes and an antique sled are mounted to the far wall.

And sturdy chairs with woolen cushions surround a modest kitchen table.

A narrow shelf is stacked with plates,

Bowls,

And mugs,

All handcrafted stoneware.

A couple of beeswax candles burn steadily,

Adding an extra touch of warmth and wonder to this comfortable,

Earthy space.

Take a moment to notice the smell of the cabin.

The air is rich with the scent of pine smoke,

Drifting from the hearth.

Mingling with the subtle sweetness of the melting beeswax candles.

Herbal notes of thyme and sage are present too,

Blowing from bundles of drying herbs that hang from wooden beams.

Take a slow,

Steady inhale,

Filling with the rich,

Grounding air of this space.

Exhaling with a soft sigh.

Another slow,

Steady,

Grounding inhale.

And a slow,

Steady,

Grounding exhale.

Breathe naturally now,

And notice that this peaceful refuge has naturally helped your mind to settle.

You are well supported in this peaceful,

Safe,

And cozy sanctuary.

Let your awareness settle back on the fireplace,

Watching the gentle dance of slow burning flames.

Feel the warmth that radiates outwards from the fire,

And allow it to relax your body from head to toe.

Any recurrent tension that becomes noticed is invited to melt away,

Sinking down into the cabin's floor,

And down into the earth beneath it.

As your body relaxes,

You reflect on the fire's transformative properties.

It turns wood into light,

Warmth,

And glowing embers,

And in the same way,

It can transform your thoughts and ruminations.

This fire can free you of any lingering burdens that keep you from deep rest and well-being.

So with each slow breath,

Imagine offering any lingering concerns to the fire.

Exhale them out from your body,

And allow them to be transformed and taken away.

Feel your worries becoming lighter and lighter,

Dissolving away into this peaceful,

Quiet night.

This fire has a steady,

Deeply loving presence,

Its glow reminding you that release is always possible,

That renewal is always within reach.

So as your mind quiets in the presence of this nourishing fire,

Just allow yourself to rest here,

Simply breathing.

Allow yourself to savour the sweetness and serenity of this moment,

Knowing you can drift off to sleep at any time.

You might be drifting off now,

But if you're still awake and aware,

Notice that a low wooden table sits next to you.

Upon it is a clay mug full of warm,

Nourishing cacao.

Alternatively,

It could be a mug of herbal tea or warm,

Golden turmeric milk instead.

Take a moment to marvel at the mug itself,

Its glazed surface is muted terracotta,

With faint speckles and subtle ridges.

It's been hand spun,

Each circle and indentation the mark of careful,

Attentive craftsmanship.

As you pick it up gently,

Its handle fits your fingers perfectly,

It's as if it were made just for you.

Feel its weight and texture in your hand,

And also its warmth.

Steam rises from the warm drink,

Curling upwards in slow spirals.

The scent drifts towards you,

Comforting and grounding as it enters your nostrils.

Perhaps it carries the deep,

Rich notes of cocoa,

Or soft,

Floral hits of calming tea.

Or maybe there's a gentle spice in the rising steam,

A trace of ginger,

Clove,

And cinnamon.

Regardless,

Inhale slowly and mindfully,

Letting the aroma ground you in this quiet,

Safe space.

You lift the mug to your lips and take a slow,

Deliberate sip.

The drink is warm,

Not hot,

And spreads throughout your body.

Notice how this warm drink delights your taste buds,

How it relaxes your body and soothes your mind.

Continue to sip mindfully,

Noticing the deep contentment of just being here,

Watching the fire as it continues to burn steadily.

Here,

By the fire,

With a warm drink in your hand,

You are nourished and fully present.

There is nowhere you need to be,

And nothing you need to fix or accomplish.

The world beyond this cabin can wait.

Tomorrow can wait.

All that matters is the peace of this moment.

Take a few slow,

Restorative breaths here.

As you inhale,

Feel the way your body gently expands,

Filling with the herbal,

Wooded aroma of the cabin and the scent that rises.

From your drink,

And with each exhale,

Remind yourself to let go,

To gently release in both body and mind.

Take one more mindful sip of this soothing beverage and place it gently on the table beside you.

Imagine yourself bringing one or both palms to your heart,

To the center of your chest.

Notice a gentle warmth emanating from your hands,

And feel the way it permeates your heart.

And as you breathe steadily,

Allow your heart to be deeply,

Deeply nourished,

Filling with love,

Care and well-being as you inhale,

Releasing any remaining worry or concern as you exhale.

Feel the warmth and nourishment spreading from your heart outward,

Deepening your sense of release through your chest,

Your shoulders and arms,

And all the way down to your fingertips.

Feel this warm,

Gentle relaxation travel through your back and down your spine,

Through your belly and down your legs,

Then all the way back up to your head as well.

Deepen the release through your whole body,

Give yourself full,

Unconditional permission to surrender.

It's okay to rest now.

Own your attention back into your heart for one or two grounding breaths,

And widen your awareness back out to savor the imagery of the cabin.

Warm golden light still fills the room,

The fire burning steadily.

You hadn't noticed it before,

But twinkling fairy lights line the big windows,

Adding an extra touch of serenity to the atmosphere here.

You look up,

Noticing the steady wooden beams that run from one side of the cabin to the other.

They offer a sense of steady support.

You are well looked after here.

Your gaze shifts to the quiet forest beyond the windows.

The sky has darkened completely.

Without you even realizing it,

Night has fallen.

A velvet blue canvas is stretched across the cosmos,

And the stars shine brighter than they did earlier.

Now a full moon rises too,

Casting pearl white light across the treetops.

And there's something else there too,

Stirring in the stillness.

At first it's subtle,

Just a faint shimmer in the air,

But then you realize the season's first snow is falling.

Tiny flakes drift elegantly in the sky,

Traveling in slow,

Graceful movements.

They land without a sound on the branches of pines,

On the forest floor,

And on the wooden windowsill.

With childlike wonder,

You watch in awe as if you've never seen snow before.

Slowly but surely,

The dark forest floor is brightening with a pale shimmer,

Blanketed by the gentlest dusting of snow.

The air outside looks crisp,

But you are warm and comfortable indoors,

Grateful for the nourishment of the fire.

There is no pressure to get anywhere here,

No noise,

No stress.

No expectations.

There is only the unhurried rhythm of the snow,

Drifting downward,

Reminding you to settle,

To soften,

To surrender.

Feel the weight of the blanket draped over you,

And notice its texture as you rub it between your fingers.

It is soft,

Warm,

And grounding.

And as you sense into the feeling of the armchair beneath you,

A slow yawn escapes your body.

You are growing increasingly tired,

More than ready for slumber.

It's time to retreat to bed.

Slowly and with ease,

Traveling light as a feather,

You rise from your place in the cabin's main living space.

Gently,

You blow out the candles,

While the soft glow of the fire and twinkling fairy lights continue to illuminate the space.

Step by step,

You travel down the hallway,

Drawn intuitively into another room,

Into a space that's designed for deep rest.

You step into the cabin's main bedroom,

With warm cedar walls that are softened by the moonlight streaming through a wide window.

Outside,

You can see the treetops dusted with fresh snow,

Their branches glistening in silver beneath the night sky.

Your attention shifts to the bed.

A thick quilt lies across it,

And plush pillows are ready to cradle your head.

The cedar bed frame feels timeless and sturdy,

As though the forest itself has offered its strength and support to you here.

From the hallway,

A gentle warmth flows into the bedroom,

Carried from the fire still glowing in the main living space.

It mingles with the natural fragrance of cedar that fills the room,

Grounding and calming you.

When you're ready,

You slip beneath the quilt,

Feeling its weight settle over your body tenderly.

It is smooth against your skin and wraps effortlessly around you.

It invites you to let go.

Sense your head as it surrenders to a soft and supportive pillow.

Physically and mentally,

Your head melts into the space that embraces it.

Your gaze travels to the world beyond the window,

To the tranquil forest that shelters this cabin.

This is your safe haven,

A calm and grounding inner sanctuary,

Where you are safe to rest deeply.

Your nervous system can feel it,

How deeply and unconditionally supported you are here.

But before your eyes gently close,

Take one more moment to savour the beauty of where you've arrived.

Notice the way that the honeyed light from the fireplace casts shifting patterns against the open bedroom door,

And notice how this golden glow blends seamlessly with the moonlight.

You are held and nurtured by both the warmth of the fire and the luminosity of the full moon.

Notice the cedar walls and ceilings that surround you,

Feel their strength,

Their support and their shelter.

It cannot be said enough,

You are well taken care of here.

And notice the snow that drifts gently against the dark blue sky.

Its movements remind you to soften in body,

Mind and heart.

And thank this place for holding you,

And for the peace and release it's provided.

When you're ready,

Feel your eyelids growing heavy,

Closing gently as the world outside fades away.

Though the world has faded,

You can feel the moon watching over you.

Its pearl white presence is sensed most strongly at the top of your head,

Where it softens your scalp,

Your forehead and your temples.

And allow this loving light to flow into your eyes,

Your cheeks and your jaw,

Releasing any last tension it encounters.

Your entire head is nourished by moonlight,

Before it slowly drifts down your neck,

And across your shoulders.

It reminds your shoulders to fall away from your ears.

Feel the light pour into your arms and flow all the way down to your hands.

It softens every muscle and calms every nerve.

One by one,

Each finger softens,

Your palms unravel,

And you release any last grip you've been holding on the past or future.

And you melt into the peace of this present moment.

The light fills your heart and chest,

And your back as well.

Its opalescent glow dissolves any last traces of tension here.

Your breath slows and softens in its presence.

Notice the glow moving all the way down your spine,

Soothing your central nervous system,

Before pooling in your belly,

Hips and pelvis area.

And your belly softens as you breathe,

As you inch closer and closer to sleep.

From your hips,

Which are soft and nourished,

The moonlight travels all the way down your legs now,

Relaxing every muscle it passes.

And calming every nerve.

Soon the light lands in your feet,

Completing its journey as your whole body relaxes completely.

Take a few slow,

Mindful breaths as you bathe in pearlescent moonlight.

You are warmly and unconditionally held,

Loved and supported by this cabin,

The forest,

And the moon that embrace you.

Gently release even the imagery of moonlight now,

As you move through liminal space towards sleep.

There's nothing left for you to visualize,

Though this cozy inner sanctuary will continue to hold you as you sleep.

Give yourself permission to rest deeply now,

And to simply breathe.

There's nothing to do,

Nowhere to go,

And no one to be.

Just drift away into the peace and quietude of this present moment,

For a night of deep,

Uninterrupted sleep.

Until next time,

Goodnight my friend,

Goodnight.

Reviews

I didn’t stay awake long, but what I heard was very soothing and relaxing 🙏🏽

Soothing meditation. I fell right back to sleep
Thank you!