Tonight you will fall back to sleep within minutes,
As you relax into the comfort of a dreamy marshmallow landscape.
Beneath a rose-tinted cosmos and cotton candy clouds,
All tension and worries will melt from your body and mind,
Guiding you effortlessly back into a deep and restful sleep.
My name is Jason Stevenson,
And I welcome you with an open heart to this soothing journey.
So as we begin,
Take a moment to check in with your physical body and the sleep space that's supporting you.
Is there any part of your physical body that needs a little gentle stretch,
Or possibly your head could use some extra support?
Just take a few moments to reposition,
Stretch,
Or adjust your bedding as you need to,
Resetting the foundation upon which you will drift back to sleep.
And as your body settles back down,
Take a long,
Slow,
Deep breath in,
And exhale with a deep sigh to soften.
Another long,
Steady breath in,
And exhale with a gentle sigh.
Each breath is an opportunity to release thoughts that distract or trouble you,
So continue to breathe gently and effortlessly with that in mind,
Letting go with each cycle.
And now draw your attention to the crown of your head,
And begin a slow scan through your body as you imagine any physical tension melting away like sugar in warm water,
Dissipating into the earth beneath you.
And let go of any tension or tightness in your forehead or your brows,
Softening your jaw,
And allow any weight to be released from your shoulders,
Melting deep down into the surface beneath you.
Allow your breath to support your physical body in letting go as you continue to relax through your arms and into your hands,
Inviting the energy of your heart to soften,
Your lungs,
Your back,
And your whole chest following suit,
Encouraging any tension in your belly or your hips to release into the earth that holds you.
And then completing this gentle scan down both of your legs,
Melting all the way down to the tips of your toes,
Taking a long,
Deep breath into your whole body now,
And exhale to release completely.
Now sense the bed you're resting on,
Becoming aware how unconditionally it holds and supports you.
And then imagine that this supportive cushioning begins to transform,
And that what holds you instead is a soft and fluffy marshmallow bed with white marshmallow blankets cocooning your body and a pale pink pillow of marshmallow beneath your head.
Sense into the gentle,
Comforting embrace of this soothing surface beneath you,
Relaxing deeper and deeper as your mind quiets and expands.
And then imagine the entire landscape within your mind's eye beginning to transform.
As you rest upon this sweet confection,
You come to see that you are nestled within a dreamy marshmallow field,
A whimsical landscape of fluffy marshmallow-like ground adorned by marshmallow-like ground adorned by candied flowers that stretch far into a rose-tinted horizon.
Caramel clovers,
Butterscotch blossoms and candied tulips grow from between large pillows of soft pink and pure white marshmallows.
The sun is beginning to set,
Casting an otherworldly glow upon this ethereal inner landscape.
As you rest upon this sweet and comforting meadow,
Your gaze reaches for the cosmos above.
The sky is painted in streaks of lavender,
Peach and bubblegum,
And plush cotton-candy clouds drift slowly across that vast,
Glorious expanse.
Each cloud shimmers as if made of cosmic,
Candied dust,
Radiating pale hues of pink,
Blue and glistening silver.
And drifting amongst it all are hot air balloons made of marshmallows,
Their pillowy formations carried gently by the spring breeze.
Take a few slow and mindful breaths to anchor yourself within this landscape.
Allow it to come to life in your mind's eye,
And also in your other senses.
Notice what it smells like,
Imagining the sweet aroma of candy.
Caramel and fresh spring blossoms filling your nostrils with each breath.
Become aware of the soothing melody that drifts through this enchanted realm.
And notice what it feels like in your body to surrender to this sweet expanse.
Your body held safely and comfortably upon this soft and dreamy marshmallow meadow.
Now,
As you breathe into these sugary surroundings,
Allow each inhale to nurture your body and mind,
And each exhale to free you of any tension or worries that have been keeping you up.
With each breath,
Let go again and again,
And again,
Sinking deeper and deeper into a soft cushion of peace,
Trust and ease.
It's okay if you need to let the same thing go numerous times.
Sometimes that is the nature of things.
Try not to argue with any stubborn thoughts or worries,
As doing so will only fuel them.
Instead,
Acknowledge these thoughts with compassion,
And then breathe them out once again.
If there's any physical tension in your body that's been keeping you awake,
Imagine the pastel colors of this candied realm permeating those tense parts.
You can call upon whichever hue feels most soothing to you,
Such as lavender,
Magenta,
Or the palest of blues,
And invite that radiant glow to ease the parts of you that need some nurturance.
Deepen your awareness of the marshmallow bed beneath your body,
The soft pink pillow beneath your head,
And the sweet white blankets that cover you.
Recognize that you are fully,
Lovingly held in this present moment,
And that you can surrender to this enchanted realm,
Soon drifting off to sleep.
Now,
Deepen your full sensory experience of being within this ethereal landscape,
As you imagine reaching out to taste a marshmallow flower.
Extend your hand to pluck one close to you,
Which has pastel pink petals and a pale light marshmallow stem.
Bring this flower to the edge of your nostrils,
Taking a few mindful breaths of its delicious aroma.
With each inhale,
Its sugared fragrance dances through your whole body.
And with each exhale,
You relax deeper and deeper.
And when you're ready,
Imagine taking a slow bite of this marshmallow flower,
Feeling its soft texture dissolve on your tongue,
As you savor the sweetness that dances across your taste buds,
You remain open to the beauty and enchantment of the landscape around you.
The sun inches further and further into the night sky,
And the stars and the moon and the stars and the moon and the stars and the moon and the The sun inches further away,
And tiny,
Glistening stars begin to appear upon the pastel sunset sky.
Cotton candy clouds of pink,
Blue and silver continue to drift slowly across the great expanse overhead.
And a soft breeze dances across the meadow of confectionery,
Whispering away any lingering thoughts or worries from your mind.
You are growing more and more tired,
And you can surrender to sleep whenever the time comes.
But if you are still with me,
Imagine that something else appears for you to taste it.
Next to the marshmallow bed you rest upon is an opalescent ceramic mug,
Its surface mirroring the sugar clouds overhead,
With gleaming golden streaks beaming from its surface.
This large round mug contains a warm,
Comforting elixir,
A marshmallow drink.
The liquid is white and frothy,
And glistens amidst the pastel glow of the meadow.
Before bringing it to your lips,
You inhale its sweet and soothing scent,
Catching a hint of vanilla,
Chocolate and cinnamon.
Take a moment to savour the wonderful aroma of this luxurious drink,
Feeling the warmth of the mug against your palms,
And then imagine taking a sip of this delicious elixir.
Feel the way the frothy,
Liquid marshmallow dances across your palate,
And then envision its journey through your body,
As it seeps down towards your belly,
It warms the space around your heart,
Awakening wonder,
Joy and gratitude.
And as it lands in your stomach,
It sends a comforting current of relaxation,
A deep feeling of ease and peace radiates out to the tips of your toes,
Up to the crown of your head,
And out to your fingertips,
Soothing every cell and muscle it passes.
Continue to sip on this soothing marshmallow drink,
Allowing each sip to awaken deeper layers of peace,
Relaxation and gratitude for this sweet and special moment.
And as you drink,
You will feel the warmth of the marshmallow,
Peace,
Relaxation and gratitude for this sweet and special moment.
Surrender to sleep whenever you're ready,
Knowing that this meadow,
And your earthly reality,
Are supporting you without condition.
This moment is holding and loving you,
Just as you are,
And in this moment,
You are enough,
In fact,
You are always enough.
Now set your marshmallow drink aside,
As your attention widens to encompass the beauty,
Magic and tranquility of this meadow.
You look further into the distant horizons,
Where rolling hills resemble frosted cupcakes,
And glistening ponds of sweet syrup shimmer amidst the meadow's innate luminescence.
Pillowy hot air balloons crafted of marshmallow continue to float across the sky,
Drawing your attention to the emerging celestial bodies that beam down from above.
In this enchanted realm,
You have a close-up view of radiant,
You have a close-up view of radiant galaxies.
Large clusters of vibrant stars twinkle like sugar crystals,
Emitting magenta and clementine light.
And amidst these radiant galaxies is the Milky Way,
Swirling through the evening sky like wisps of white frosting.
Take a moment to let your heart and mind be dazzled by this entire surreal landscape,
And notice if any other features come to life for you,
Perhaps rivers of flowing chocolate,
A moon made of marshmallow,
Or trees that grow candy-coated apples.
And as you savour this sweet expanse,
Connect with your breath,
Notice the enchanting aromas that flow through you with each cycle,
And upon each cycle,
Allow your body to melt deeper and deeper into the marshmallow bed that holds you.
If thoughts arise about the day behind you or the day ahead,
Gently let go of these thoughts to the sweetness of this moment.
There is a time for action and a time for rest,
So give yourself permission to rest now,
Sleep is on its way.
Now turn your attention to the top of your head,
And notice the way this part of you is bathed in the rosy,
Lavender light that emanates from this cosmic,
Candied meadow and the cosmos overhead.
And see that as this light spreads through your forehead,
Your mind grows more and more spacious,
Perhaps filling with glittering particles of sugar dust.
Your head surrenders to the plush marshmallow pillow beneath it,
As you inhale more and more of the pink,
Lavender light.
Your jaw softens,
And your tongue recalls the sweetness of the marshmallow flowers and frothy white drink that just moments ago delighted its palate.
In fact,
You can envision yourself taking a few more sips of that sweet beverage if it beckons you.
And now allow your shoulders to rest on the soft marshmallow pillow,
Allowing your shoulders to be soothed and softened by the pale light of this landscape.
And as particles of sugar dust dance across them,
You might almost imagine that your shoulders are receiving a gentle massage,
Releasing any knots of tension that may be stored there.
Welcome this dance of light and the swirling grace of sugar dust down the length of your right arm,
Inviting your entire right arm and right hand to surrender into the marshmallow beneath you.
Your fingers relax,
Loosening any grip they once held on worried thoughts or ideas,
Surrendering with trust to the universe.
And then invite that same current of sweet relaxation to flow down your left arm,
All the way to the tips of your left fingers.
In the same way,
Allow any grasping of your hands and fingers to soften,
Letting go of all control as you surrender to this present moment.
And now draw your attention to your breath as it flows through your body,
And now draw your attention to your breath as it flows through your heart space.
Envision that with each inhale,
Your chest fills with glistening rose lavender light and sugared air,
Which smells like your favorite sweet flavors,
Perhaps vanilla or chocolate.
Vanilla or chocolate or marshmallow or cinnamon.
And with each exhale,
You release any fear,
Worry or tension from within your heart space,
Sending anything that does not bring you relaxation to the dreamy skies above.
Now envision this radiant light seeping down into your belly,
Filling your belly with warmth,
Comfort and sweetness.
All tension in and around your belly begins to melt away,
Dripping down in the marshmallow bed that holds you unconditionally.
And imagine that this light radiates outwards,
Nurturing all the cells,
Muscles and organs that fill and surround your belly.
Your hips and your pelvis relax as you surrender deeper and deeper with each loving breath.
And now welcome this candid current of peace,
Ease and relaxation to flow the length of your right leg,
Melting any tension it uncovers in its path,
All the way down to the sole of your right foot.
And once your right leg has surrendered to the bed beneath it,
Allow the same presence of luminous relaxation to fill your entire left leg,
Flowing down inch by inch,
All the way to the sole of your left foot.
To the sole of your left foot.
And you see that your whole body is now filled to the brim with rose-tinted lavender light,
And that it radiates with the soft glow of sugar dust,
Luminous,
Light and free.
And as your body imbues this soothing,
Sparkling energy,
You feel yourself relaxing deeper and deeper into the bed or soft marshmallow beneath you.
Now connect more deeply with your breath.
Take a long,
Slow inhale,
Filling deeply and completely,
And release with a soft sigh,
Surrendering breath by breath towards sleep.
Another long,
Slow inhale,
Filling with ease,
Wonder and relaxation.
And exhaling a soft sigh to release.
Now for just a couple of minutes,
Breathe mindfully,
Be aware of each inhale,
And aware of each exhale,
Allowing each breath to keep you in the present moment.
And aware of each exhale,
Allowing each breath to keep you anchored to this present moment.
And as you breathe,
You might also become aware of the short pause in between each inhale and each exhale,
Little moments of stillness.
And each breath nurtures your body as you inhale,
Filling your cells with the fresh,
Vital life force they require for well-being.
And each exhale serves as a reminder to let go,
To free your mind and your body of the things that do not bring you peace,
Ease and comfort.
In this moment,
There is nowhere you need to go.
There is no one you need to be.
You are simply invited to rest upon this dreamy marshmallow meadow,
Exactly as you are.
And as it guides you,
Moment by moment,
Back into the comforting embrace of sleep.
When you're ready,
You can allow your breath to drift into the background of your awareness.
It will continue to nurture and support you.
And you can call it back into the forefront of your mind,
If at any time you need to re-anchor.
But for now,
Give yourself a little more time to focus on the full sensory experience of being held snug within this marshmallow dream.
The sky is growing darker and darker,
Casting deep hues of mauve,
Indigo and sapphire blue across the enchanted land.
Upon the celestial canvas,
Countless stars twinkle like grains of sugar.
And a marshmallow moon glows brightly.
The meadow is bathed in a silver glow of twilight,
As the world within and around you quiets down for the night.
The hot air balloons that once filled the evening sky have all but disappeared into the horizon,
Ready to turn in for some rest.
And the lush cotton candy clouds have grown thin and wispy,
Like streaks of vanilla frosting,
Adding a touch of magic to the darkening sky.
And yet,
As the light of the sun moves further from the meadow,
Another source of light is beginning to appear.
Floating through the atmosphere are lanterns shaped like honeycombs,
Filled with luminous golden syrup that radiate a gentle amber light across the marshmallow earth.
Across the marshmallow earth.
And as you inhale and exhale,
You can smell that sweet aroma of honey,
Which dissolves any residual worries or tension in your body or mind.
Allow this warm amber light to bathe your entire body as the lanterns float through the open sky,
Inviting every inch of your physical body to melt deeper and deeper into the marshmallow bed and pillow below.
As your body relaxes this deeply,
So too does your mind.
Your inner world is calm,
Warm and quiet,
Ready to let go into a sweet cocoon of sleep.
Take a long,
Deep breath in and out.
Take a long,
Deep breath in and exhale.
Another long,
Deep breath in and release.
Now breathe naturally and take a few more moments to feel the amber light of the honeycomb lanterns,
Soothing your body and sweetening your breath.
Now gaze up at the stars one last time and let your attention rest on the one that glows.
And let your attention rest on the one that glows the brightest.
Notice what color it is,
Whether pure white,
Magenta,
Sapphire or something else.
And then plant a seed of intention for tomorrow upon that radiant star.
You can do this by considering what feeling,
Emotion or quality you'd like to awaken with,
And then repeating something along the lines of,
I will awaken tomorrow with self-love and strength.
Or,
I will rise tomorrow with clarity and courage.
Whisper your affirmation to your chosen star,
Knowing that the universe will support you in manifesting this intention.
And when you're ready,
Release those words,
Release your focus on that beaming star,
And return your attention to the felt sense of the marshmallow beneath you.
And allow your body to melt into its surface,
As your inner eye slowly and gently closes to the dreamy meadow of confectionaries.
The marshmallow meadow lingers as a memory,
One that you can return to whenever you need it,
But for now,
It's time to let your mind's eye rest,
As you savor the feeling of being held by the surface beneath you.
You might like to consider that the dreamy marshmallow bed is woven into the real physical bed that holds you in physical reality.
Imagine that there is no difference between them,
And that you are held with those very same qualities of sweetness,
Comfort,
And ease,
Right where you are.
And as you make this final transition into sleep,
And as you make this final transition into sleep,
Stay close to the feeling of the meadow's sweetness.
Breathe into this memory,
Into its tranquil light and soothing vibrations.
And in no time,
You will have drifted,
Without even realizing it,
Into a realm of sweet dreams.
So until next time,
Goodnight my friend,
Goodnight.
