Fall Asleep Fast Or Get Back To Sleep

Whether you are just going to bed or need help falling back asleep, we are privileged to be able to help you this evening. In tonight’s guided meditation, all your physical tension and emotional frustrations will melt away, leaving you in a state of profound relaxation with sleep soon to follow.

Transcript

Are you ready to drift back to sleep with ease, Cocooned by the love and support of a moonlit meadow? My name is Jason Stevenson, And in tonight's meditation, I will support you in relaxing both body and mind, So that you can return to a deep and restorative night's slumber. As tall grasses sway around your body, And fireflies dance against a deep violet cosmos, Tension, Restlessness, And any frustration will naturally dissipate, And in their place, Embodied relaxation will take root. Whoever you are, Wherever in the world you're listening from, Welcome, May this practice guide you back home to a sanctuary of deep sleep. Let's begin by taking a few slow, Deep breaths, Expanding to whatever depth feels comfortable for you, And as you exhale, Perhaps with a soft sigh, Invite your body to become heavier, Surrendering with ease to the surface beneath you, Expanding as you slowly and gently breathe in, Relaxing as you breathe out, Now as you release with your next exhale, See yourself gently descending, Body becoming heavier and heavier, Until you find yourself landing gently on a bed of soft earth, See that you're lovingly surrounded by delicate, Swaying emerald green grass, The air is warm against your skin, And a dark amethyst starlit sky surrounds you, You have landed in a tranquil meadow, A place where you're safely and unconditionally held, And a place that will guide you back to sleep. As your body anchors to the earth here, Notice that a silver full moon beams down upon you, A moon that lovingly watches over you, Offering you its protection, As we move through this meditation, Know that you can connect with the presence of this moon at any time if you need its loving light, It will always be there for you, Loving, Holding and cocooning you. Take a couple of slow, Grounding breaths to fully arrive in this serene space, Envision your head supported by a plush yet supportive pillow, And your body draped by a soft, Heavy blanket, And then draw your awareness to the soles of your feet, And with your next full breath, Invite your soles to soften, All tension from your feet melting into the meadow beneath you, Every part of your feet, Your toes, Your arches, The tops of your feet and your heels, Relax deeply and completely, And as your feet relax into this tranquil night, Guide your awareness to your ankles, And give them permission to rest fully, Recognize how much your ankles support your whole body, And then encourage them to surrender as you exhale, As we continue to travel through the body, Use your breath to support you in letting go, Imagine that each breath syncs with the natural rhythm of the night, Guiding you to rest in both mind and body, So from your ankles now, Let your awareness move into your lower legs, Invite any tension in your calves or your shins to surrender, Sinking deep into the earth beneath you, Thank your lower legs for all they do for you, And then become aware of your knees, Sensing into these joints with curiosity and care, And with a slow and gentle exhalation, Imagine any tension or discomfort in your knees melting into the meadow below, Each breath is slow and steady, Mirroring the tranquil sway of the meadow itself, Now let your awareness travel into your upper legs, Become aware of your quads and your hamstrings, Sensing every cell and muscle in these parts of your body, Fill your upper legs with a slow, Loving in breath, And as you exhale, Welcome a deep and complete surrender, Give these areas permission to slow down, To let go, And to rest with the rhythm of the night, Now take a few slow, Quiet breaths as you hold both legs in your awareness, And as you do, Notice if there's any residual tension, Frustration or restlessness stored there, It's ok if there is, And it's ok if there isn't, But if there is, See if you can gently step back from it, Bearing witness to these sensations as a wise, Compassionate observer, And then give any tension, Frustration or restlessness in your legs permission to leave you now, To sink into the meadow below, Where it can be lovingly nurtured in the healing power of the night, Your legs are growing heavier and freer, Deeply rooted to the quiet, Restorative earth below, Now as your legs continue to relax, Your awareness travels into the base of your spine, And from this place, It slowly expands outwards, Reaching to fill your entire pelvic area, From hip to hip, And through the space beneath your hips, You hold this part of your body in your gentle, Loving awareness, And then fill your entire pelvic area with your next slow inhale, Inviting any tension to melt away as you exhale, Imagine your hips softening, Sinking down to root with the rich soil beneath you, And then your awareness rises to fill your belly, And from side to side, Your belly naturally expands as you breathe in, And as you exhale, It surrenders with gravity, Any tension or tightness dropping away, Each steady breath moves in tandem with the gentle evening breeze, Guiding you again and again to soften, To slow the roll of your mind, And to rest with ease, Now your attention travels up the full length of your spine, Vertebra by vertebra, And as it does, Imagine that any tension, Stress or frustration in your central nervous system surrenders to the earth that holds you, Any frustration you might hold about being awake, Any worries or ruminations that are keeping you up are fully invited to be released now, Slowly they unravel from your cellular body, Sinking deep into the meadow below, Take a few slow cleansing breaths to deepen this experience of release, And exhaling with a soft sigh if that feels nourishing for you, Continue to breathe naturally, As your awareness comes to anchor in your heart, And as you focus on your heart space, Feel the way each breath creates a gentle expansion through your chest, And the way each exhale invites a natural, Effortless surrender, And with each full cycle, Invite your heart to soften now, Surrendering to the love, Support and care of the universe, And if anything in your heart feels difficult to lovingly release, Imagine this area becoming infused with the pearlescent light of the moon, Instead of letting go, Simply focus on the presence of that light in the centre of your chest, Inviting it to be soothed, Healed and restored, Take a long slow breath in, And release with a gentle sigh, Sinking deeper and deeper into the unconditional support of the earth, Now guide your awareness from your heart to your collarbones, And then up into your shoulders, Take a few slow and steady breaths as you trace your awareness along these parts of your body, As if each breath could massage away any tension you've been holding there, And give your shoulders full permission to release any weight upon them, Sinking deep into the earth for rest and renewal, Imagine a wave of relaxation moving from your shoulders into your upper arms, And sense into every cell, Muscle and even the bones of your upper arms, Filling them with a gentle loving inhale, And as you exhale, Encourage these parts to surrender to, To make way for deep rest and renewal, Continue to breathe slowly and steadily, Perhaps feeling the soft brush of emerald grass against your arms, And then invite this effortless flow of relaxation to enter into your elbows, And soothing these joints deeply and completely, Before passing into your forearms, Nourishing these areas on a deep sailor level, And as your forearms relax, Sense into your wrists, Consider just how much your wrists do for you, And then give them too permission to let go, And sink with ease into the cocoon of this moonlit night, As your wrists relax, Anchor your awareness in your hands, Sense into the tops of your hands, Into your palms, And into all of your fingers, Invite them to release any grip they've been holding on expectations or outcomes, There is nothing they need to hold onto, See if they can unravel with trust, Palms widening to receive the peace, Love and supportive energy of the universe all around you, Palms from shoulders to fingertips, Beneath the loving lens of your undivided attention, And then take a slow breath all the way down them, Filling every cell, Every bone, And every muscle with kindness and care, And as you breathe out, Completely surrender any residual tension or grip they may be holding, Let it all go, Let your arms sink deeper and deeper into the soft bed of the meadow below, Now as if your attention were quietly moving through your body, Let it rise back up your arms, Inching slowly and lovingly across your shoulders or collarbones, And residing for a few breaths in your neck, And take a few slow steady breaths up and down the sides of your neck, As if each breath could gently brush away any tension from these muscles, You might also imagine the meadows breeze blowing against the sides of your neck, And guiding any tension or tightness into the deep violet sky for release and renewal, And then continue this ascension through your body, As you become aware of your mouth and your jaw, And with your next exhale, Invite any tension in your jaw to soften, As your tongue melts away from the roof of your mouth, Then take a slow loving scan through your entire face, Inviting your breath and the moonlit breeze to unravel any tension you might come across, The warm evening air caresses your cheeks, Relaxing them completely, Before gently unraveling any knots of tension in your forehead, And as physical tightness dissipates from your forehead, So do any restless or stressful thoughts, Envision them being carried away by the meadows breeze, And by twinkling golden fireflies that you are now becoming aware of, Your entire headspace relaxes from side to side, Front to back, As your crown opens to the beauty, Peace and serenity of this serene, Supportive meadow, And as your entire body relaxes, Each breath gently pulling you towards slumber, Your mind drifts through this enchanted visual dreamscape, First you deepen your awareness of the grass that sways all around you, Its dance is rhythmic, Hypnotic, Each blade moving in unison with the serene vibration of this night, Sense this delicate grass brushing against your skin, If that feels soothing, Or feel the steady earth beneath you, And the blanket that drapes your body, Take a long slow breath in, And as you exhale, Sink deeper into the earth's embrace, And as you breathe, You notice that the air is infused with an earthy sweetness of unseen blossoms, Notes of lavender, Jasmine and wild rose dance through the evening air, And guiding both your mind and your body to deepen their embodiment of relaxation, Slowly but gently, You let go, You are transitioning to a state of deep restorative slumber, And as the world in your mind's eye becomes a sweet dream, Your vision dances through the atmosphere above, Mingling with the golden light of fireflies that flit gracefully against the deep, Violet backdrop of the cosmos, Each delicate movement creates a trail of golden luminosity that seems to linger in the air, Enchanting your heart, Your mind and your spirit, A big magic, It dissipates, Take a few quiet breaths to let your consciousness be enamored by these trails of golden light, Surrendering to deeper layers of peace and tranquility with each passing breath, And now your attention drifts beyond the fireflies, Landing upon the luminous silver light of the moon, Feel its mystic loving glow bathing your entire body, Soothing your mind and your spirit, As it reminds you that you are held, Loved and unconditionally supported, And as you rest beneath its radiance, Quiet, I am safe, I am held, I am lovingly embraced, The sleep I seek is here, Notice the way the light of the moon spills across the sky, Casting a sheen of silver across the clouds, And then envision these clouds, Soft and etheric, Drifting ever so slowly across the dark violet night, These clouds are weightless and free, Just like any lingering thoughts within you, They remind you that your thoughts too, Can move in the same way, Unattached and without any clinging or resistance, Allow any residual thoughts to float by, Like soft distant whispers, Fading into and out of your awareness without attachment, Never staying longer than they need to, Your breath continues to flow with grace and ease, In harmony with the peace of the meadow, Each exhale reminds you to soften, To let your body sink deeper and deeper, As your mind grows lighter and free, As you gently inch towards slumber, Be mindful not to rush there or chase it, The sleep is, In fact, On its way to you, You don't need to force it, But will it into your experience, The closer it comes, So continue to let go, And feel the unwavering support of the earth beneath you, Imagine that you are breathing in tandem with the earth, And that each full cycle weaves you into the meadow itself, And with every breath, You are becoming one with the sweet serenity of the meadow, So much so that your very own energy body emanates the same peaceful aura, So imagine it now, See a cloud of shimmering silver light all around you, Ethereal, Enchanted, And as soft and luminous as the clouds that drift through the night sky, And its source is within you, Soothing every muscle, Every bone, Every cell, And every lingering thought, And as this image fills your awareness, The following words rise from a place of deep inner peace, Silently repeat, I am calm, Serene, At ease, I am unconditionally supported by the universe, I am embraced by the softness of night, The sleep I seek is here, Feel those affirmations settle deep within you, Guiding you closer and closer to a peaceful, Restful slumber, And as your body and mind embody ever deepening layers of relaxation, Invisible roots anchor you to the earth, Grounding you in the steady, Nurturing rhythm of the world beneath you, With each breath, These roots travel deeper, Extending through layer upon layer of rich soil, And as they tether you to the heart of the earth, They draw in restorative life force, This is the earth offering its love to you, Offering you strength, Nourishment, And renewal as you sleep, So feel this restorative energy filling you now, Rising up and into every cell and muscle of your body, And feel it flow through every fibre of your being, Soothing your nervous system as well, And as these roots nourish you, You hear a quiet trail of affirmations rising up from the earth as well, Silently repeat, I am grounded and at peace, I am loved and held by the earth, I am aligned with the gentle rhythm of nature, And the sleep I seek is here, With these affirmations, You surrender even more, Melting deeper and deeper into the slumber that awaits you, Now allow these invisible roots to gently dissolve from your awareness, And know that even when you are not paying attention to them, They are always there, They are always connecting you to the earth, Loving, Supporting and restoring you, And then expand your awareness to absorb the visual beauty of this moonlit meadow, One last time for tonight, Let your awareness travel serenely through the dreamscape, Dancing amongst the meadow's grass, Along golden trails of fireflies, Let it drift with the weightless ease of luminous silver clouds, And let it dance beneath the radiant glow of the full moon, And take a long slow inhale, Releasing with a sigh to surrender, Another long slow breath in, And exhale to let go deeply, Truly continue to breathe naturally, And as you fill with the soothing perfume of lavender, Jasmine and wild rose, Imagine your whole body becoming infused with their essence, Relaxing deeper and deeper, And sleep is falling upon you now, Effortlessly the way springtime petals settle on the earth, And to facilitate its arrival, Allow the imagery of this inner meadow to dissipate, Slowly and gently, Let your awareness land back in your body, And feel the support of the bed beneath you, And as you arrive, Take one final journey through your body, Reminding each part to relax, And to receive the renewal of the coming slumber, And as you arrive, Soften all the muscles in your forehead and around your eyes, In your jaw and through your neck, Relaxing your shoulders and your chest, And down through every cell and muscle of your arms, Welcome ease and deep rest to fill your chest, Your heart, Your lungs and your back, And then invite a gentle current of relaxation to flow down your spine, Stretching out to soothe and soften your entire nervous system, Relax through your belly, Through your hips and pelvis, All the way down your legs, Surrendering to the soles of your feet, Allow yourself to be lovingly and unconditionally held by the bed you rest on, It will hold you and support you through the restorative sleep you are about to settle into, And feel its softness beneath you, Cradling your body in a way that brings total comfort, And as you make this final transition for the night, Allow the following affirmations to stream through your consciousness, And you don't need to repeat these words now, Simply let them permeate your body, Heart, Spirit and mind, Guiding you towards the deep rest you are now ready for, I am safe and supported, I am held and loved exactly as I am, I give my thoughts permission to rest now, I surrender to the loving embrace of sleep, Deeply and integrally supported by the earth, I am loved by the light of the moon, I am gently drifting off to sleep now, I am worthy of rest and renewal, I am at peace with this present moment, I vibrate with the gentle rhythm of the night, I embrace the restorative power of deep sleep, I am calm and serene as my inner meadow, I am free of the things that do not serve me, I float through an endless expanse of inner peace, I am content and serene, I am balanced, Centered and grounded, Loved and supported by the cosmos, I am entering a deep and restorative night's sleep, And until next time, Good night my friend, Good night.

Reviews

I woke up on the night and this sent me back to sleep. Thank you, Jason.

It worked ! Great dreams too
Thank you so much 😊