Calm Mind, Calm Body, Sleep Deeply

Relax deeply with this new Sleep Talk Down. This guided sleep meditation is designed to help you develop a calm mind and a calm body, allowing you to fully unwind before sleep. Through gentle guidance, you'll be led to release any tension or stress, helping your body relax and your mind quiet.

Transcript

Hello my name is Jason Stevenson and welcome to this guided visualization that will help you to sink into a calm mind and calm body.

This meditation will begin with a soft and soothing body scan before we ease the mind next to tropical turquoise waters.

We will witness ourselves being cleansed in both mind and body as we take a swim in the tranquil teal bay we arrive at.

Now releasing any ideas you may hold about your journey ahead,

I invite you just to take a moment to settle into the bed or other surface that supports you.

Let your body come to a resting position that is comfortable while ensuring that your neck forms one straight line with your spine.

Close your eyes if you have not already done so and then just take a moment to let the outside world fall away as you tune into the natural rhythm of your breathing.

Without changing the breath in any way let this natural flow be a guide for your awareness.

For just a few moments notice the subtlety of the body's movements with each breath in and each breath out.

Take just a couple more mindful breaths and if you'd like to release a deep sigh on your next breath out to let go of any excess energy that doesn't serve you.

Gently now shift your attention to the body holding your entire physical being in your awareness and let yourself ground into the surface beneath you cultivating a sense of comfort and gratitude for the place that holds you.

In just a moment we'll begin a soft and simple body scan to help increase our sense of physical ease and well-being.

As you hear the names of various body parts mentioned draw your attention to each part.

As your awareness rests there for just a moment see if you might consciously soften any tension in that area or simply send a loving breath to it.

Just allow this scan to ground you in complete and tender presence.

So begin now by drawing your attention to your feet witnessing,

Relaxing and loving these feet through your focused awareness.

Continue in the same way as you shift your attention to your ankles,

Your lower legs,

Your knees,

Your upper legs,

And your hips.

Now witness your entire pelvic region just sending love and tenderness here and slowly continue upwards tending to the belly.

The lower back and your spine up to your breastbone.

Observe and send love to your heart both the front and back.

Shift your attention now to your fingertips and relaxing your hands letting them go.

Your wrists,

Your lower arms,

Your elbows,

Your upper arms,

And your shoulders.

Witness and invite a calming breath into your collarbone and your neck and your jaw and your cheeks,

Your forehead,

The top of your head,

And the back of your head.

And then hold your entire body in your awareness as you breathe softly and steadily.

If there are any areas of your physical body that are calling for a little bit more love or care,

Take a moment to send compassionate calming thoughts to that part of you.

As the body relaxes so does the mind and so by tending to ourselves in this way we hope to bring a lightness to our entire being physical,

Mental,

And emotional.

Now take a moment to ground yourself through three more full long and steady breaths before we begin our visualization that will bring the mind into a deeper state of peace and ease.

After your next breath out turn your attention towards your mind's eye and take a moment to find yourself on a tropical beach surrounded by limestone cliffs and swaying palms.

The cliffs boast a delicate blend of rock face and vibrant greenery and before you the turquoise bay shimmers beneath the late afternoon sun.

The cove you stand in is secluded and protected with limestone cliffs reaching out into the sea on both sides.

Beyond this tranquil bay a few small islands are perched in the distance.

The air here is calm and quiet and with no one else around the landscape serves as your own private and peaceful retreat.

You take a moment to arrive here feeling your two bare feet nestled into the sandy surface beneath you.

The warmth of the tropic sun permeates your skin and the fresh air of the open waters nourishes you as you breathe.

You're a world away from any worries demands and practicalities of the everyday.

You allow yourself to melt into this sweet oasis releasing a sigh of relief on your next out breath.

Your senses awaken,

Your ears to the sounds of the soft waves and singing birds,

Your nose to the smell of the sea breeze,

Your skin to the warm air and the infinite grains of sand beneath you and your eyes to the radiance of this tropical paradise.

You feel fully alive and fully relaxed at the same time held by the earth here.

The water's edge is a short distance away from you.

You revel in its beauty for a moment and it calls out to you.

You gracefully make your way towards it.

Step by step let your feet kiss the sand letting gratitude and warmth ripple up through your body as you walk.

And just a few meters away from where the water brushes in against the shore,

You admire the ebb and flow of the sea before you.

The secluded bay is calm and so the inward and outward movements of the water is gentle.

It lines up with your breath and is just as delicate just as soft and just as nourishing as the life force that moves through you.

You slowly move further forward until the water of the bay caresses your feet.

The water is warm and refreshing,

Cleansing your feet and bringing a lightness to your mind.

As you gaze out across the waters,

You consider how beautiful and restorative this element truly is.

Water,

Often known for its powers of purification,

Renewal,

Rebirth and harmony,

Presents itself to you now as an opportunity to cleanse,

To release and to sink into the quietude within you.

As you rest in awe of its magnificence,

You wish to immerse yourself in its energy completely so you prepare yourself for a swim in the tranquil and serene lagoon before you.

Once you are ready to let your body be held and nourished by the purifying waters,

You inch your way further into the bay.

The shallow waters extend for quite some time.

You spend a few moments taking long and peaceful strides with only your ankles submerged.

Soon,

The water moves higher up your body,

Eventually caressing your calves and your shins and your knees,

And soon the water is rising to your waist.

As you stand here beneath the soon-to-be-setting sun,

You let your shoulders relax,

All tension rolling off your body and into the water for transformation.

And as you feel ready to dip your entire body,

You raise your arms up before you.

Pushing off your feet and gliding upon the crystal-clear surface.

You dip your head too as you shallow dive into the bright,

Shimmering waters.

Rolling onto your back now,

Letting yourself float in the salty sea,

You allow your entire body to surrender,

And then,

In the same way,

You let your mind relax completely.

All thoughts,

All worries and plans,

All judgments,

All of the contents of your mind that do not serve you in this very moment,

Are offered to the sea.

All that remains is your calm presence,

And your awareness of the beauty that surrounds and supports you.

And as you close your eyes,

Your submerged ears listen to the silence of the sea as the sun's rays permeate your entire body.

You spend a few more moments here,

Letting yourself simply float or peacefully swim.

You use your time here in the water to move or stay still as your body calls.

As you do,

You soak up the last glistening rays of the day.

And soon,

As the sun sneaks away behind the tall limestone cliffs,

You find your footing upon the sandy surface beneath you.

Slowly,

You make your way back to the shore.

As you make your way out of the sea,

You notice something that you hadn't seen when you first arrived,

A small bamboo beach hut resting 50 meters or so away from the water's edge.

There are no towels,

Shoes or any other personal belongings resting on the porch,

And so you presume that it is unoccupied.

Slowly,

You make your way towards the hut to explore further.

You reach the front porch,

And as you arrive at the front door,

You knock warmly.

Indeed,

No one is here,

And so you decide to call this beach cabin home for the night.

You turn the handle and make your way inside.

The single-room cabin is quaint and cosy,

With a queen-size bed resting in the center of it.

Upon the bed,

You notice a handwritten note that reads,

Welcome,

Alongside a plush towel and linen robe.

You take a moment to dry yourself off,

Slip into the robe,

And then head back outside to catch the setting sun.

On the porch that extends out the front door facing the sea,

A lounge chair rests.

You take a seat and let your entire body melt into its soft and supportive surface.

The sun has already sunk behind the cliffs,

But its glow has not disappeared entirely.

The sky,

Painted in bright pink,

Purple and orange,

Enchants your heart and soul.

Your mind surrenders to its majesty.

The night helps the earth to sink further into silence.

As the plants,

The animals,

And all of life here comes to rest,

So too do you.

You realize what a gift the earth cycle is.

The day granting us time,

Light,

And opportunity to engage joyously with the world.

And the night,

Granting us time to rest,

To let go,

And to restore ourselves.

As dusk transitions slowly into night,

You feel ready to embrace the new phase that is before you.

You feel called to surrender the mind into sleep.

Your entire body is pleased to be held in the open air,

And so you plan to sleep here beneath the gently swaying palms for the night.

Next to your chair,

Your eyes catch sight of a blanket,

And so you wrap yourself up and settle in for a long and nourishing slumber.

Before you close your eyes on this night,

You take in the sky,

The sea,

The cliffs,

And the distant islands one last time.

The cosmos now a deep purple,

And soon even that disappears.

In no time,

The atmosphere is held in darkness,

Boasting its millions of shimmering stars and the waning half-moon.

You take one more long,

Deep breath in of this tranquil,

Tropical landscape.

And as you exhale,

You let your eyes close upon this world,

Your awareness coming back to your physical body and to the earth that supports you in this reality.

Take a moment to really tune in with your body one more time,

Noting if there is anything within you that can be softened and soothed a little more.

And then once again,

You come back to the ever-present flow of the breath as it moves through calm mind and calm body.

Mindfully observing the breath's ebb and flow,

Likening its movements to the soft waves you recently sunk into,

You allow this breath to carry you away into sleep,

To continue nourishing,

Cleansing,

And restoring you.

As you let go into a peaceful night of slumber.

Rest well,

My friend.

Rest well.