Tonight,
Fall asleep within minutes,
Infused with the soft,
Warm light that will gently dissolve all tension,
Revealing a profound sense of calm.
As your body and mind fill with this gentle,
Glowing presence,
It will illuminate an inner haven of peace and relaxation,
Where you will effortlessly drift into sleep.
My name is Jason Stevenson,
And it is a pleasure to guide you through tonight's meditation.
Before we begin,
Take a moment to get as comfortable as you can be,
Wrapped in soft sheets or blankets,
Your head surrendering into the pillow beneath it.
Take a long,
Slow breath in,
Feeling your belly expand,
And exhale with a soft sigh.
Now,
Imagine that in the twilight cosmos above you,
There is a pale,
Golden orb suspended amongst the stars.
Its light is soft and soothing,
Radiating warmth,
Peace and serenity.
See that this orb of golden light floats gently in your direction,
Descending with grace towards the very crown of your head.
As it descends,
Its light becomes even more radiant,
Though still soft and tender,
Bestowing your mind with calmness and comfort.
As it reaches the crown of your head,
It pauses for a moment,
Attuning to the beat of your heart.
Observe the way it softly pulsates,
Beaming with peaceful,
Restorative light.
This orb has come here tonight to soothe and calm you,
To help dissolve any tension in your body and mind,
And to support a swift transition into sleep.
So as the golden orb gently touches the crown of your head,
See a cascade of light beginning to travel through you,
Like a slow-moving golden stream.
First,
Feel its soothing energy spreading across your scalp,
As if gently massaging your head,
Releasing any tension you may have been holding there.
The entire top and back of your head relaxes,
Filled with this golden light,
Before it gently cradles your forehead,
And the space behind your forehead.
Any tension in your forehead melts away,
And as it does,
All thoughts,
All worries are softened,
Dissolved by this warm,
Tender light.
Take a long,
Slow breath in,
Feeling the light expand in your mind's eye,
Releasing any worries or distracting thoughts as you exhale.
Now,
See that this light brushes gently across your temples,
Further easing the weight of the day,
Encouraging your mind to quiet even further.
And now,
See this soothing light wrapping around your ears,
And then filling your entire face,
Softening your cheeks,
Your nose and your mouth,
And releasing any tension you've been holding in your jaw.
And now,
Witness that your entire headspace is completely bathed in this warm,
Golden light,
Infusing your skin with relaxation,
Quietening your mind in preparation for deep sleep.
Take a long,
Slow breath in,
Releasing with a sigh as you exhale,
And know that you can surrender to sleep whenever it comes,
But in the meantime,
Continue to follow this golden stream of light as it moves into your neck,
And see that as it flows along the muscles in your neck,
It gently dissolves any tension there,
Before releasing the weight of the world from your shoulders.
Take a few breaths now as you see this light filling your neck and your shoulders completely,
All physical tension melting away from these places.
And now,
Follow this golden light as it gently flows through your left arm,
Inch by inch,
All the way down to your left fingertips,
And as it cascades along this arm,
It spreads warmth and softness into every muscle,
Every tendon,
And every joint,
Every cell in your upper arm,
Your elbow,
Your lower left arm,
Your wrist,
And your left hand are infused with the calming comfort of this radiant light,
All tension melting away into the surface beneath you,
And once your left arm has been nourished completely,
Trace this flow of light down your right arm,
Watch as this golden presence moves all the way from your right shoulder to your right fingertips,
Bringing peace and warmth to all muscles,
Tendons,
And joints that it passes through,
And now,
Your upper right arm,
Your elbow,
Your lower right arm,
Your wrist,
And your right hand fill to their outer edges with this warm,
Glowing presence.
Now,
Take a long,
Slow inhale,
And as you exhale,
Invite both arms to surrender completely into the bed beneath you,
They inch closer and closer towards sleep.
Now,
Guide your attention back up your right arm and across your collarbone,
And then watch as this soft,
Warm light flows into your heart space,
And with each inhale,
Your heart fills with warmth,
Peace,
And pure presence,
And with each exhale,
Any heaviness or tension in your heart dissolves,
Melting in the presence of this exquisite golden glow.
Now,
Inhale to fill with peace,
Calm,
And clarity,
Exhale to surrender deeper and deeper,
Breath by breath,
This radiant light fills your lungs completely,
And then it expands to soothe your entire chest,
Your ribcage,
And your upper back.
Release any tension from these areas as you exhale,
And then watch as this golden light gently flows down your spine,
And vertebrae by vertebrae,
Your torso fills with this soothing,
Golden stream of light.
Soon,
Your entire belly and your pelvis are bathed in this soft,
Golden glow,
And feel the light as it spreads warmth and calm to every corner of your abdomen,
Gently dissolving any tension or tightness that you might be holding there.
Every muscle,
Every organ,
And every cell are infused with this radiant light,
Bestowing your body with peace,
Harmony,
And relaxation.
And as the light soothes your pelvis,
Allow it to soften your hips,
Surrender any stiffness or strain,
Breath by breath,
As this glowing,
Golden presence fills these parts of you completely.
Observe as your entire torso,
From your shoulders down to your hips,
Is infused with calm,
Soothing light.
Your body is preparing for a deep and restorative night's sleep.
Take a long,
Slow breath into the very base of your belly,
And exhale with a sigh,
Deepening your sense of release through these areas.
Now follow this light as it flows ever so gently through your left leg,
Dissolving any tension in your upper left leg,
In your knee,
In your lower left leg,
And in your foot.
See now that every cell,
Every joint,
Every muscle,
And every tendon is soothed and restored by this soft presence.
Take a slow and steady breath into your entire left leg,
Down to the sole of your left foot,
Letting go as you exhale,
And then envision this light completing its journey through your body as it slowly fills your right leg.
Observe its gentle,
Loving flow through your upper right leg,
Passing through your right knee and into your lower right leg,
All the way down to your right foot,
Soothing every cell,
Every joint,
Every muscle and tendon that it passes.
Take a slow and steady breath into your entire right leg,
All the way down to the sole of your right foot,
Releasing even deeper as you exhale.
Now bear to witness your entire glowing body,
Which is full to the brim with a luminous glow.
Feel its radiance pulsing gently within you,
Slow and steady to the rhythm of your heart.
This light is alive with cosmic,
Calming energy,
Soothing every cell in your body,
Offering peace and renewal.
And as you rest here,
Glowing from the crown of your head to the tips of your toes,
Notice how this light gently radiates outwards to create an aura of serenity.
It cradles you completely as if you are resting within a cloud of tranquil light,
Calm,
Quiet and ready for deep sleep.
Take a long,
Slow breath in,
Exhaling to surrender,
Drifting through your entire body,
Whenever it comes naturally to you.
Now notice how your body is both heavy and weightless,
Free of any tension or tightness,
And yet deeply anchored to the space that holds you.
Now notice how you are slowly drifting away,
Your mind calm,
Quiet.
There is nothing left to do but rest,
And so you might choose to release the visualization of light and allow your mind to let go completely.
Or,
You might feel a yearning to travel into deeper layers of relaxation by first allowing this light in your mind to expand even further.
Envision this light becoming so expanse and so buoyant that it begins to carry you.
Taking you through a portal of its own glowing essence,
Until you arrive at a place,
Perhaps somewhere in nature,
Where you feel deeply at home,
Relaxed and at peace.
Take your time to allow this place to unfold in your mind's eye,
And just notice where you arrive.
Perhaps you find yourself in a summer's meadow,
Or an autumn forest,
Or on a crystal sand beach.
It can be a place you've been before or a place you've been dreaming of,
Anywhere that feels calm,
Quiet and restorative for you.
And wherever you find yourself,
Notice that the soft warm light has travelled with you,
Imbuing this landscape with a radiant,
Golden glimmer.
It's as if the air were infused with golden light particles,
Which float like fairy dust in a soft,
Tranquil breeze.
Imagine yourself coming to rest in a comfortable place within this landscape.
You might see that a blanket and cushions are laid out on the earth for your comfort and warmth.
See yourself resting comfortably on your back or on your side,
Surrounded by this visual landscape and its intrinsic golden glow.
This is your inner haven of peace and relaxation.
It is a place within you where you can surrender to a deep and restorative sleep,
Surrounded by love,
Light and serenity.
And so,
As you rest here,
Take a moment to notice what the earth feels like beneath your body,
And see if you can allow your muscles to surrender a little further into it.
Take a long,
Slow breath in,
Releasing a little bit more as you exhale,
Noticing the subtle presence of gravity which tethers you to the earth below.
Surrender to the direction of its pull,
Feeling heavier and heavier as you let go.
And then become aware of the visual elements of this inner haven.
Notice what parts of it bring you peace,
Perhaps a body of water,
Tall trees or other plant life.
Or perhaps there are animals,
Like birds or butterflies,
That symbolize peace,
Calm and relaxation.
Just allow your awareness to move slowly through this visual landscape,
Remaining connected to that enchanted golden light that fills the air.
You are completely relaxed,
Completely at peace,
As you rest in this luminous inner haven.
This space requires nothing from you,
You do not have to fix anything,
Or prove anything,
Or accomplish anything.
You are invited to simply be,
And to naturally surrender,
Breath by breath.
If any worrying or distracting thoughts arise,
Allow the light to carry these thoughts away,
See them leaving your body as you exhale.
And as each thought is released,
It is absorbed and transformed by the luminous golden light particles that spiral through the atmosphere.
Watch as your thoughts dissipate completely.
Now turn your attention towards your breath,
And as you breathe,
Visualize this soft,
Warm light filling your lungs.
With each cycle,
It calms and quiets your heart space,
Bringing warmth and love to this part of you.
Continue to inhale this golden light,
But this time,
Become aware of any remaining body parts that would benefit from a deeper release.
With each breath in,
Send the golden light to the parts that most need it.
Visualize any knots or tensions or tightness just melting away,
Dissolving completely,
Sinking deep into the earth below.
And as any remaining tension dissolves,
You can feel yourself growing increasingly tired.
You are ready to surrender to sleep,
To drift away into a realm of sweet dreams and luminous landscapes like this one.
Breath by breath,
Continue to let go,
Each exhale a reminder to surrender.
As you drift off,
You can allow this inner haven to carry you.
As if it were a bridge into the dream world.
As you release all attachments to the day behind you,
Embrace this light infused present moment with your whole heart.
Remember,
It is an inner haven that is all your own,
So you can imagine it coming to life in any way that reinforces your experience of peace and calm.
And allow your mind to drift off into this dreamy realm,
As weightless and as expansive as the golden glow that swims through the air.
Envision any dreamy plants or animals or other characteristics that help you to relax,
Perhaps glowing crystals,
Beautiful wildflowers or soft billowy clouds that float through a violet sky.
And as you call forth any images that soothe your mind and body,
Take a few more slow,
Cleansing breaths.
Inhale to fill with the peace and tranquility of this realm,
And exhale to release completely.
Sleep is soon on the horizon,
Inviting you to continually surrender all thoughts and any remaining tension,
And at the same time,
The golden light that surrounds you serves as a reminder to not rush or force sleep to happen.
Sleep will come sooner when expectations and stress are released,
And when your own energy field is most closely aligned with the vibration of this warm,
Glowing haven.
So see that amidst the golden light particles that float through the air,
There is once again a golden orb of soft,
Concentrated light in the cosmos overhead.
Slowly and steadily,
This radiant orb descends through the atmosphere towards you,
And taking pause as it nears the crown of your head,
Observe the way it pulses,
Beating to the steady rhythm of your enchanted heart,
And then welcome this golden light to touch the crown of your head,
Beginning one final journey through your body for tonight,
A final invitation to surrender.
So watch as this golden light moves across your scalp,
Warmly massaging any residual knots of stress or tension.
It moves between your ears,
Massaging the touch points just behind them.
Before filling your forehead and the space behind your forehead,
Quietening your thinking mind completely.
As your mind fills with luminous golden light,
A remarkable sense of spaciousness pervades you.
At this moment,
There is nothing you seek,
There is nothing you need to fix or figure out.
Your mind is completely still,
Fully entranced by nothing but the light.
Take a long,
Slow breath into the light that fills your mind,
Exhaling a sigh of surrender,
And now observe as this warm golden light moves across your face,
Relaxing your cheeks and your nose,
Your mouth and your jaw,
All tension dissolving into the surface beneath you.
Your entire head is full to the brim with cosmic golden light,
And then envision this light slowly cascading down your neck,
Across your shoulders,
Guiding these parts of you to let go completely.
As any remaining tension melts off your shoulders,
The light continues its journey,
Down your arms,
All the way to your fingertips,
Offering deep rest and renewal.
Watch as your hands fill with golden light as they release any final grip they may have had on expectations and outcomes,
Let go of it all,
Melting into the serenity of this very moment.
And now draw your attention to your chest,
Your lungs and your heart,
Watching the sacred stream of golden light as it fills these areas,
Feel the warmth and tenderness as it expands throughout your whole chest,
And as it melts any tension in your back body.
And now envision the light flowing down your spine,
Deep into your belly,
Filling all the organs and muscles in and around your belly.
The light fills your entire pelvic area,
Dissolving any tension in your hips,
And bringing peace,
Ease and spaciousness to your entire abdomen.
Take a slow,
Deep inhale,
Exhaling with a sigh of surrender,
And allow this light to complete its final journey through your body for this evening,
As it flows with grace towards your legs,
Down to the soles of your feet.
And as this light moves through your legs,
They become heavier and heavier,
Surrendering completely to the surface below.
Once again your entire body is infused with a soft,
Warm radiance,
And a golden glow surrounds your body like a cosmic aura,
Emitting a vibration of ultimate peace and relaxation.
Every cell of your body exudes the same vibration as the haven surrounding you,
And you are deeply relaxed,
Deeply serene,
Both heavy and weightless,
Ready to drift off to sleep.
And so,
As you rest within this golden cloud of luminous light energy,
Give yourself full permission to make that final surrender.
Silently repeat,
I am ready to drift off to sleep.
I am ready to drift off to sleep.
I am ready to drift off to sleep.
I am ready to drift off to sleep.
There is absolutely nothing left to do now but rest.
You can simply allow this golden light to hold,
Comfort,
And guide you into a peaceful sleep.
Allow it to carry away any thoughts that might arise.
Allow it to carry away any thoughts that might arise.
As you remain close to the quiet,
Spacious mind beneath it all.
And as you drift,
You might find that your attention on the golden light and your luminous inner haven begins to soften.
This is entirely okay.
At some point,
You will have to let the imagery go.
But know that even when you do,
The serene vibration will remain.
Its energy is infused with your cellular makeup,
And it will stay with you as you sleep.
So let go completely now.
Allowing yourself to drift effortlessly into the quiet of the coming night.
And until next time.
