Deep Sleep In Minutes

Whatever is keeping you awake tonight, we invite you to escape from your worries and pain this evening. Sink deeper and deeper into a state of complete relaxation and fall asleep in minutes with tonight’s guided meditation.

Transcript

Tonight,

Fall asleep swiftly,

Cocooned by your very own springtime cabin retreat.

My name is Jason Stevenson,

And it's a pleasure to guide you on this evening's journey,

A gentle escape into nature's spring embrace.

Amidst fragrant blossoms,

A burbling creek,

And singing evening birds,

You will effortlessly unwind,

Sinking into deepening layers of comfort and relaxation,

And soon into sleep's sweet embrace.

There is nothing you need to bring with you,

And there are no prerequisites for being here,

Whoever you are,

Wherever on this earth you find yourself,

Welcome.

Before we travel to that inner sanctuary,

Let's take some time to melt into the here,

And now,

So begin by feeling your body on the bed beneath you,

And as you take four or five slow deep breaths at your own pace,

Give yourself full permission to begin letting go.

With each exhale,

Allow tension or contraction just to gently unravel,

Almost like a springtime fern that's slowly and effortlessly opening up.

Perhaps a gentle sigh escapes your body on the next out breath,

Helping both your body and your mind to soften.

Just like the earth in spring,

Fresh air restores the soil of both your body and mind with each breath you take,

Preparing your physical and mental terrain for the deep relaxation that awaits.

Now continue to breathe naturally,

As you turn your attention to the crown of your head,

And as I guide you through the body,

Invite each part that I name to gently soften,

To rest deeply into this present moment.

So first,

Let your awareness dance through your upper head space,

Across your forehead,

Through the space between your temples,

Letting any tension or tightness gently dissolve,

And notice that as your physical head space softens,

So do your thoughts,

Clearing the way for deep restoration.

Now allow this current of relaxation to expand through your whole head,

Soothing your cheeks,

Your nose,

Your ears,

Your tongue,

And your jaw,

And relaxing both sides of your head,

And the back of your head as well.

Take a long,

Slow breath into your entire head space,

Encouraging deeper release with the out breath,

And invite any and all tension in your head to melt into the pillow beneath it,

And then guide your awareness down your neck,

Imagining that your awareness alone could massage out any tension it might come across,

And then feel it travel down your shoulders,

Freeing both shoulders from any weight they may have been holding,

There is no stress or heavy baggage you need to carry with you now.

Take a long,

Slow breath into both of your shoulders,

And releasing a little bit more as you exhale,

And then invite your awareness to slowly travel down your arms,

Inch by inch,

Bestowing every muscle and every cell with warmth,

Care,

And deep relaxation.

Encourage your upper arms to relax,

Feeling ease and warmth flowing through your elbows,

Passing down into your lower arms,

Through your wrists,

And resting through your hands,

Allow both of your hands to soften,

Uncoiling like a fern as the earth turns to spring.

Take a long,

Slow breath down both of your arms,

Deepening their embodiment of relaxation on the out-breath,

Now allow your awareness to move across your collarbones,

And down into your heart space,

And as your attention lands in this part of the body,

Allow it to expand throughout your whole chest,

Hold your entire chest in gentle,

Loving awareness.

As you breathe into your lungs,

Fill your chest with warmth,

Care,

And kindness,

Bestowed upon you by the universe all around,

And as you exhale,

Invite your heart to soften,

Let it know that you're held and supported right here,

Just the way you are.

Take a couple more slow,

Loving breaths into your heart space,

Deepening your heart's embodiment of relaxation with each cycle,

And as your heart and chest fill with ease and warmth,

These qualities radiate to your back as well,

Dissolving any tension in the muscles there,

And then slowly,

As your upper abdomen relaxes more deeply,

Your awareness descends the length of your spine,

Vertebrae by vertebrae,

Your muscles and ribs relax,

Surrendering to the bed and earth beneath you,

Soon your awareness enters your belly,

Which expands gently as you breathe in,

And softening as you breathe out,

And breathing in to expand,

Breathing out to soften,

Allow this relaxed awareness to fill your entire abdomen and your pelvis,

Calming and soothing every muscle and every cell within these areas,

And with each breath,

Invite any tension to be released,

Sinking into ever deeper layers of rest,

And from your hips,

Allow your attention to travel the length of your legs,

Inch by inch,

Offering ease,

Release,

And kindness to every muscle and cell it moves through,

Your upper legs relax,

Your knees are softened and soothed,

Your lower legs are bathed in warmth and care,

And eventually,

This gentle awareness travels through your ankles,

Slowly into your feet and toes,

Inviting these areas to release completely,

And as you exhale,

Let them rest deeper,

Any and all tension dissolving into the surface beneath them,

Take a few slow and steady breaths into your whole body,

Expanding naturally as you inhale,

Surrendering as you exhale,

Expanding slowly and gently with the in-breath,

Letting go on the out-breath,

And notice that as your body relaxes,

So does your mind,

And that with each breath,

You can let go again and again,

Each breath is a reminder to surrender,

And take a few more slow,

Steady breaths at your own pace,

Letting each full cycle nurture and restore you,

And in just a moment,

We will begin an inward journey,

To a place of springtime serenity,

Where even deeper layers of relaxation will unfold within you,

So call your attention to your mind's eye,

Reminding your headspace that any tension or tightness can continually be released,

And as you relax,

Begin to imagine a fertile pathway appearing beneath your feet,

This pathway made of rich pressed soil and scattered petals will guide you to a springtime sanctuary,

And to that place inside of you where you can surrender deeply and completely,

Soon sinking into a restorative night's sleep,

Follow my voice as I count from one to ten,

Each step guiding you closer to that inner retreat,

So,

One,

Taking your first step on the pathway,

Feeling the solid earth beneath your soles,

Two,

Take a slow breath in,

Filling with the fresh scent of springtime flowers,

Three,

Releasing a long breath out,

Shoulders dropping towards the steady earth,

Four,

Feel the presence of warm golden sunlight against your crown,

Reminding your thoughts to soften,

Five,

Sense that golden light now filling your heart,

Gifting your heart with warmth,

Love and ease,

Six,

Knowing that you have full control over this journey,

And that you can modify the path you take at any time if you need to,

Seven,

Invite your heart to widen to the experience ahead,

Become increasingly receptive to the deep rest it will offer,

Eight,

With each step,

Any tension in your body unravels,

Nine,

Your ears fill with the music of a burbling creek and softly chirping birds,

Ten,

You arrive at a beautiful log cabin,

Surrounded by sprawling meadows and ancient trees,

Their bright green leaves swaying in the cool spring breeze,

Eleven,

Take a moment to land in this tranquil airy space,

Noticing how fresh each breath feels,

And as you breathe,

Anchor your feet to the earth,

Notice a gentle grounding pulse rising up through the soil to greet you,

It lets you know how unconditionally you are held,

Now your inner eye widens to absorb the radiant beauty of this inner landscape,

The meadows stretch far and wide,

A sea of jade green grass and pastel toned wildflowers running off to the horizon,

Lush lavender and apricot blossoms adorn the fertile earth,

A nearby creek burbles through the open air lined by wild unravelling ferns,

And birds flit from branch to branch of the surrounding oaks and birch trees,

Golden light of the afternoon sun filters through rustling leaves,

And the sky above is an endless expanse of pale blue,

With billowy white clouds drifting gracefully across the horizon,

And of course in the centre of it all is your own private cabin,

A serene retreat made of smooth honey toned wood with large windows pushed open,

Sheer curtains blowing gently in the breeze,

Take a long slow breath in as you widen your heart to this retreat space,

And exhale in your shoulders to the earth as you approach the cabin,

You move along a smooth stone pathway with moss and tiny wildflowers growing around the stones,

And as you near the cabin itself,

Three wooden steps lead up to the front door,

Ancient ferns grow in soft clusters around the base of the inviting cabin,

Beneath the cool shade of the eaves,

And surrounding the large oak door are stained glass windows shimmering in soft green,

Gold and violet hues as the afternoon sun graces their outer facade,

Take a few more moments to let this cabin come to life in your mind's eye,

And when you're ready,

You make your way inside,

As you enter the cabin,

You instantly notice its bright,

Airy interior,

The walls made of polished maple glow like warm honey in the afternoon sunshine,

And in the main living room,

A soft sand-colored sofa sits near the open windows,

Adorned with linen cushions and a light blanket,

A low wooden table beside it holds a cup of herbal tea and a potted plant with white flowers,

And you make your way towards the sofa and take a seat there,

Letting your body rest deeply and completely as you gaze out the open windows,

The curtains continue to flutter in the gentle breeze that dances inwards,

And you watch them sway back and forth,

Back and forth,

As you soften and settle more completely into this serene retreat,

Through the window in front of the sofa,

You have a full glowing view of the sprawling meadow,

And you can also see the burbling creek that flows across the earth,

As the sun hits the moving water,

It sparkles like scattered diamonds,

Awakening your heart and soothing your mind,

Take a long,

Slow inhale here,

And exhaling with a sigh to release,

Now your attention returns to the herbal tea on the table beside you,

It's made of herbs from the meadow,

Wild lavender,

Chamomile and a hint of mint,

And you pick up the mug in your hands,

Feeling its warmth permeate your palms,

The aroma rises gently to meet your nostrils,

Filling your mind with the soothing restorative properties of the herbs,

And when you're ready,

Take a slow mindful sip,

Allowing the warm water to dance across your taste buds,

Blowing slowly into your belly,

Its calming properties soon stretch through your whole body,

Relaxing every muscle and every thought,

With each sip,

You feel more and more connected to the earth outside,

It grounds and settles you,

While also restoring ease and vitality to every cell in your body,

And you can continue to sip on the tea for as long as you like,

Placing the mug aside when you're finished,

But in the meantime,

Your attention returns to the imagery beyond the window,

You notice that the sun is slowly setting,

The golden light shifting to a darker tone of amber,

And as the quality of light begins to shift,

It invites you to surrender,

The same way the earth and all of its creatures surrender to rest as night falls,

And as you relax,

You watch the way birds flutter from tree to tree,

Their sweet songs filling your mind and warming your heart,

You sense that they too are settling in for the coming night,

And as you continue to breathe,

Inhaling and exhaling the fragrant aroma of wild flowers,

Lavender,

Clover,

Chamomile,

Wild mint and sweet honeysuckle,

Invite your whole body to expand on your next in-breath,

And as night approaches,

An orchestra of crickets begin the sweet serenade,

Their rhythmic song harmonizing with the babbling creek,

And soon,

The trees and the birds become dark silhouettes against a deep orange sky,

With streaks of bright pink near to the horizon,

The breeze from outside has slowed its rhythm,

And the curtains by the window have come to stillness,

A vast sense of peace,

Quietude and serenity echoes through the world around you,

And equally through the world within you,

Take a few slow deep breaths into this vast quietude,

Drifting closer and closer to sleep with each cycle,

As the sky continues to darken,

Beaming constellations appear one by one against a backdrop of velvety sky,

A luminous full moon presents its face too,

Its soft silver glow filtering through the curtains,

But there is another source of light here,

On the small table next to you,

A tall candle is lit,

Its golden wax dripping from the heat of the flickering flame,

And this gentle flame moves with the rhythm of the night,

Its glow steady yet fluid,

Illuminating the warm maple walls of the cabin,

You watch the way the flame sways,

Mirroring the slow and steady rise and fall of your breath,

And breathe with this candle for a short while,

Bathing in its warm glow and in the quietude that's fallen all around you,

With each inhale,

Absorb the candle's warmth,

And with each exhale,

Release any last traces of tension melting further into deep rest,

Or burns,

The subtle scent of beeswax fills the room,

It intermingles with the perfume of the fire,

Wrapping your whole body in a cocoon of warmth and serenity,

You feel safe and secure,

Loved and held,

Ready to transition into sleep at any time,

If you haven't already,

Envision yourself lying down on the couch,

Still with a view that extends through the open window,

This is your own serene sanctuary,

A place where you are held and supported exactly as you are,

Amidst the beauty and tranquility of nature in bloom,

You too are in bloom,

Unfolding gently with each breath,

Just like the wild ferns that line the creek and run alongside the cabin itself,

Allow yourself to unravel even more now,

Surrendering all thoughts,

All tension,

And anything else that does not serve you at this time,

There is nothing you need to hold on to,

Give yourself complete permission to be free of anything that might hold you back from inner peace and deep rest,

Now you are growing increasingly tired with each passing moment,

And so,

You turn to the flickering candle beside the couch you rest on,

And gently you blow it out,

And the room remains serenely aglow,

Bathed by the soft moonlight that streams through the open window,

The fragrances of lavender and honeysuckle,

Mint,

Clover and chamomile,

Continue to flow through the room,

And as you let your body melt into the couch beneath you,

Welcome these relaxing aromas into every corner of your mind and body as I guide you,

First,

Inhale the meadow's lavender fragrance into your headspace,

Soothing any recurring thoughts that do not serve you,

Let them flow out with grace,

Out through the open window,

And absorbed and transformed by nature itself,

Allow all the small muscles in your forehead and around your eyes to relax,

Tension dissolving into the pillow beneath them,

And then fill your neck and shoulders with your next few breaths,

Allowing the cool refreshing scent of mint to loosen any lingering tightness,

Feel it softening the muscles at the base of your skull,

Travelling all the way down the sides of your neck,

And releasing any residual weight from your shoulders,

Now invite the gentle sweetness of clover,

A sweet blend of hay and vanilla to travel down both of your arms,

All the way through to your hands,

Feel your entire arms softening,

Your upper arms and elbows,

Your lower arms and wrists,

Softening all the way through your palms and fingertips,

And with each breath of sweet clover,

Let your arms surrender,

Giving way to the surface beneath you,

And as you turn your attention to your heart space,

Fill this part of your body with the sweet scent of honeysuckle,

A serene aroma that smells like jasmine,

Honey and lemon,

Allow this fragrance of the meadow to fill your heart with lightness,

With love,

With peace and serenity,

Releasing anything that holds you back from any of these qualities,

Your heart begins to glow,

Full to its outer edges with love and peace and lightness,

And as it relaxes ever more deeply,

Your attention travels down to your belly,

Filling with the scent of chamomile,

Breathe this air of chamomile deeply into your belly,

Its warm honeyed scent dissolving any lingering tightness,

Let each breath move freely,

Your stomach rising and falling with complete ease,

And then allow this relaxing aroma of chamomile to complete the journey through your lower body,

Through your hips,

Thighs and knees,

Through your calves,

Ankles and feet,

All the way to the tips of your toes,

And any tension or restlessness that's been present in your legs is unraveled by the relaxing properties in the chamomile air,

All discomfort and unease dissolves into the steady unwavering earth beneath you,

And now hold your entire body in gentle loving awareness,

As you imagine these fragrances merging back into one,

Take three slow steady breaths into your whole body,

Filling with the sweet earthy aroma of the springtime meadow,

And with each exhale,

Surrender,

Melting into the unconditional support of this warm cabin and the fertile earth beneath it,

And continue to breathe naturally as you bathe in the quietude of night and in the soft serene glow of the full moon,

Now there is nothing left for you to do but surrender to sleep,

To let yourself drift into the sweet embrace of a solid night's sleep,

And allow your breath and the sweet fragrance of spring to guide you there,

Through ever deepening layers of relaxation,

Before you know it,

You'll be deep in a realm of sweet dreams,

Resting and resetting for the new day to come,

So until next time,

Goodnight my friend,

Goodnight.

Reviews

This was so soothing & relaxing & I fell back to sleep. Thank you.

Out like a light. Don’t remember a thng. Thanks Jason