Calm Mind & Inner Peace Sleep Talk Down

For a peaceful, deep sleep, try our Sleep Talk Down meditation. This guided session is designed to help you achieve a calm mind and inner peace, creating the perfect environment for a restful, uninterrupted sleep.

Transcript

Hello and welcome to this guided meditation that will help to deepen your embodiment of inner peace and calmness of mind.

My name is Jason Stevenson and I invite you to take your time to settle into this practice as we prepare to take a visual journey through five archways of peace.

Bringing yourself into a comfortable lying down position that will be conducive of sleep and straightening your spine and letting the heart space open gently.

Relax your shoulders,

Your arms and your legs.

Just slowly surrendering into the bed or the other surface beneath you.

Closing your eyes if you have not already done so and allow your attention to land on the natural flow of your breathing.

There is nothing you need to do or change the breath,

Just simply notice its ebb and flow through the body.

Notice the gentle soothing rhythm of the breath,

How it continually flows regardless of your intervention with it.

Notice the way it creates an expansion as you inhale and a soft release as you exhale.

Take a moment now to give a silent thanks to the breath for its presence,

Just let the simplicity of it be held in deep admiration.

And now gently draw your attention to the belly as we prepare to spend a few moments practicing box breathing.

In just a moment we will inhale for a count of four,

Hold the breath for four,

Exhale for four and hold out for four.

If at any time this breathing pattern does not feel right for you,

Simply come back to your natural cycle.

So let's begin by first letting all the air leave the belly and then breathe in two,

Three,

Four,

Hold two,

Three,

Four and exhale two,

Three,

Four and hold two,

Three,

Four.

Repeat the cycle as you breathe in three,

Four,

Hold two,

Three,

Four and exhale two,

Three,

Four and continuing on at your own pace counting silently in your mind four counts to draw each side of this boxed breath.

Complete one more full cycle now before letting your breath resume its natural rhythm.

As you soften control of the breath,

Notice what is present for you,

Notice whatever is observable in your mind or body,

If there is any discomfort or tension present,

See if you might let a bit of this go with a deep sigh.

And in a few moments we will begin our visualization into a more peaceful heart and calm mind but before we arrive there,

Take a few moments now to grant your full attention to your body.

Start by noticing the top of your head and holding it in your awareness and then slowly scan the body downwards,

Witnessing and honoring each part of the body that you pass.

Continue on until you reach your toes and when you are finished hold your entire body in your awareness as you breathe into the fullness of your being.

Know that the past is not important in this moment nor is the future,

Grant yourself permission to be right here,

Right now as we explore the peaceful terrain within.

So once more,

Invite yourself to consciously sink further into the surface beneath you,

Just letting go of any tension where it is possible to do so through your intention.

And now draw your attention to the mind,

To the seat of your creative and imaginative capacities.

And within this capacity,

I invite you now to imagine that you are standing within a meadow of tall whispering grasses.

The sky is light blue and clear,

The sun sits high up within it.

You are dressed in whatever makes you feel comfortable,

Feet firmly connected to the earth beneath you.

And so take a moment to ground yourself here,

Just to feel the breeze against your skin,

The earth beneath the soles of your feet and the tall grass that brushes against your fingertips.

Taking a deep breath in and out,

And another breath in,

Breathing deep into the belly once more and release with a sigh when you are ready to exhale,

Just allow yourself to soften here.

You continue to breathe naturally as you let your feet begin carrying you forward,

Though not entirely sure about where you are headed,

You trust that you are on a journey greater inner peace,

Towards calmness in mind.

And so you allow your intuition to guide you,

Leading you through the wispy grasses of this divine meadow.

White and yellow flowers disperse the tall grass like stars in the night sky,

You admire their simple beauty as you continue moving forward.

In the same way,

You notice the unembellished and perfect aromas of spring grass and the gentle sounds as your body brushes against the meadow.

Bird songs fill your ears,

Lulling you deeper into a tranquil state of being.

You soon reach a peak in the land,

And as you cross over it,

Your eyes land upon a glistening lake not far off in the distance.

As the land slopes gently downwards,

It guides you towards the water's edge,

You take your time to make your way there,

Moving mindful step by mindful step.

The sun continues to shine down on you,

Warming both body and soul as you inch your way closer towards the shimmering lake.

Off to your right,

A small beach finds its place within the shoreline,

You make your way in its direction,

Taking off your shoes to let your feet mingle with the sand.

You come to stand just where the water meets the land,

Sinking deep into the space that you occupy.

You stand tall,

Spine straight,

Heart open and shoulders relaxed as you gaze across the open water.

The water is seemingly motionless,

Though you know it is always in movement.

You admire its continual flow,

Its ability to shape-shift according to the conditions it finds itself in.

You sense there is peace in that,

Which inspires you to deepen your own embodiment of inner ease and tranquility.

So as you gaze out over the open water,

You take a few moments to set an intention or to say a prayer that reflects your commitment to harnessing inner peace and calmness of mind.

The lake supports you in your vision of a more peaceful way of being,

As does the rest of the world around you.

You take a deep breath and then decide to continue on your journey.

Again,

You do not know yet where it will lead,

But you trust that it will bring you deepening layers of peace and tranquility.

For a while you walk along the shoreline,

Taking the narrow trails and crossing rocky expanses that wrap around the lake.

You mind your steps with care,

Developing greater roots to the earth with each step that you take.

The clean air nourishes your lungs with each full breath,

Helping you to release any energies that no longer serve you.

You find a moment of release in each exhalation.

You continue along the pathway by the shoreline,

And as you do,

You notice that the meadow has begun its transition into forest.

The once grassy land becomes home to young trees which grow as you continue on.

Soon the landscape fills itself out into a dense wooded area.

You continue to walk a little while further along the dirt path between the forest and the lake.

It doesn't take long before you stumble upon something out of the ordinary.

Off the pathway you find yourself on,

Another trail leads into the dense woods.

This in and of itself does not strike you as unusual,

But what captures your attention is a small wooden arrow on a signpost that reads,

To the five archways of peace.

Immediately you sense that this is what you've been guided towards,

And so you turn away from the lake and into the forest in the direction of these mysterious archways of peace.

The sun continues to reach you,

Trickling in from the high branches above.

The air is warm,

The breeze is soft,

And the earth is solid beneath you.

Your sights soon land on the first archway just ahead of you.

You slow your movements as you make your way towards it.

The archway is made of wood,

Adorned with vines and flowers.

From its rounded peak,

A sign hangs that reads,

Breathe.

This first archway of peace is a reminder to breathe,

And so as you slowly step through it,

You consciously turn your attention towards the breath.

You watch the way it flows into your lungs,

And the way it departs,

Allowing it to naturally inch deeper and deeper.

Each breath fills not just your lungs and belly,

But also reaches into every cell of your body.

You pause where you stand in the forest,

Taking a few silent moments to watch the breath as it graciously flows through your entire being.

Peace trickles through you,

Inspiring you to move forward,

To explore the gateways into peace up ahead.

And so,

You carry along the pathway once again.

And soon you arrive at the second archway,

Which appears much like the first,

However the sign that hangs from its curved arch reads,

Soften.

This second archway of peace is an invitation to soften.

As you step through it,

You consciously invite your shoulders to soften,

Your forehead muscles to relax,

And your belly to let go of any contraction that may be present there.

You take a moment to pause in the woods where you are,

Inviting a softness to move through both body and mind.

You soften the thoughts that no longer serve you as well as the physical tensions that can be mindfully eased.

And coming back to your breath to ground you,

Feeling even more at peace and ease than you did just a few moments ago,

You decide to carry on in pursuit of the third archway.

Soon it comes within view,

Embellished with violet,

White and crimson blossoms.

The sign that hangs from it reads,

Be present.

This third archway invites you to be present,

To simply be here.

And so,

As you make your way beneath the beautiful wooden arch,

You renew your commitment to being where you are unconditionally.

You notice what is present in mind and body,

Offering whatever is here your love,

Patience and compassion.

And you notice the sensory experience of being here in the woods,

The smell of fresh earth,

The sounds of rustling leaves,

And the colors,

Textures and diversity of the landscape.

I am here,

You repeat to yourself.

I am here.

You take another deep breath to ground yourself and then continue on your way towards the fourth archway that you notice awaits a short distance ahead of you.

As you arrive,

You pause before passing through,

Looking up at the hanging wooden sign that reads,

Flow.

This fourth archway welcomes you to find a sense of free movement and flow.

And so,

As you pass beneath the arch above,

You allow your body to move in any way that it feels called to.

Perhaps you dance or twirl,

Perhaps you reach your arms up to the sky,

Perhaps you walk slowly and steadily.

There are no rules as to what flow must look like,

And so you honor the calls of your body to move in a way that inspires you.

This notion of flow also invites you to open your mind to greater fluidity,

To ease any attachments you might hold to rigid ways of thinking,

To soften fears and find freedom from limiting beliefs.

You allow yourself to gently flow towards the fifth archway,

Pausing as usual when you arrive.

And as you look up at the sign above you,

You read its message,

Surrender.

This final gateway into peace is an invitation to surrender,

To let go.

This time,

As you pass through the archway,

The trail dissolves,

Opening up to a circle of peace and tranquility.

Within this circle of bare earth rests plush cushions and cozy blankets.

They invite you to rest a while.

And so,

You make your way into the center of the circle,

Resting yourself on these comfortable supports,

Wrapping yourself up to stay warm and cozy.

You take your time to settle onto your back,

Eyes gazing up towards the canopy overhead.

The world around you falls quiet,

Inviting you into a deeper sense of silence within.

You close your eyes now to surrender even your sense of sight,

Letting the imagery dissolve as you tune into what is right here.

And within the space that occupies you,

You turn your awareness towards your body with a greater intent to surrender.

Holding yourself lovingly in your awareness,

You begin by drawing your focused attention towards your feet.

You witness this part of your being as you inhale.

And as you exhale,

You invite your feet to surrender.

You continue with your ankles,

Witnessing as you inhale,

And softening as you exhale.

And carry on in the same way,

Witnessing and release your lower legs,

Your knees,

Your upper legs,

And your hips.

Releasing your pelvis,

Your stomach,

Your lower back,

Softening your chest,

And your upper back.

You continue this process of lovingly observing and surrendering with your hands,

Your wrists,

Your lower arms,

Your elbows,

Your upper arms,

And your shoulders.

You witness and release the throat and jaw,

Your ears,

Nose,

And cheeks.

And then finally witnessing the mind,

Lovingly holding it in your attention before releasing it with a deep out-breath.

You can stay here for a few moments longer,

Witnessing and letting go of anything that doesn't serve you in this moment.

A great wave of deep peace,

Calm,

And ease washes through you with each breath.

And as you become aware once again of the physical space that holds you here,

You remember the archways of peace you passed through.

You recall their words,

Reminding you to breathe,

To soften,

To be present,

To flow,

And to surrender.

And as you slowly surrender into sleep now,

Allow the following affirmations to fill you.

As they do,

They will help to transform the subconscious mind to let this inner peace form deep roots within.

There is nothing you need to do but let go,

And to open your heart and mind to the possibility of continued peace and tranquility.

I am here right now.

I am connected to the earth beneath me.

I am grounded and centered.

I am in control of my thoughts.

I let go of what does not bring me peace.

My body and mind are harmoniously aligned.

I am comfortable in my own skin.

I am at peace with who I am.

I release all concern about my past.

I exhale my worries about my future.

Through deep breathing,

I find my peace.

I trust the flow of life.

I am confident in who I am.

I forgive myself and others.

I accept what I cannot control.

I inhale peace and exhale fear.

In the face of difficulty,

I harness courage.

I let go of self-limiting ways of thinking.

I know that freedom is possible.

My mind is as calm as the quietest waves.

I release mental tension effortlessly.

I allow my body to move freely.

I am at home within myself.

My heart is open and courageous.

I love myself unconditionally.

I am supported by the universe.

I am grateful for life's lessons.

I keep my faith in myself.

I keep my heart open with gratitude.

I know when to rest and when to move.

I honor my needs without guilt or shame.

I am present and patient.

My mind is at ease.

I let what comes come and what goes go.

I am strong and resilient.

I am intuitive and insightful.

I honor the eternal flow of life.

I love and support others in their journey.

My world is abundant and beautiful.

I inhale love and exhale judgment.

Peace grows from within me.

And until next time,

Goodnight my friend,

Goodnight.

Reviews

Fabulous as always! Your voice is so soothing it puts me right to sleep. Thank you 🙏🏼