Fall asleep quickly tonight as your body relaxes and your mind untangles,
Becoming free from what doesn't help you get the rest that you need.
Whether you're just settling in or have woken in the night and can't get back to sleep,
This practice is for you.
This is your time to rest and reset.
My name is Jason Stevenson and it's an honor to support you.
However you're showing up tonight,
You're welcome here.
In the peaceful refrains of nature,
You'll discover your inner garden sanctuary,
A place where you can safely surrender completely.
So tuck yourself in now and close your eyes and just allow yourself to be guided.
Rather than trying to get somewhere,
Let yourself be carried and trust that the sleep you seek is on its way.
So let's begin by taking a few slow deep breaths,
Allowing your stomach to expand with each inhale.
And releasing a soft sigh as you exhale.
Slow deep breath in,
Long full breath out.
With each exhale,
Feel your body really letting go into your mattress and feel your mind untangling too.
Take one more full deep breath,
Loosening your jaw as you exhale.
Then continue to breathe naturally.
Now draw your attention to the crown of your head and imagine this area beginning to soften.
Envision a soft ethereal mist dancing around your forehead and temples,
Gently dissolving what doesn't serve you.
All the muscles around your eyes begin to relax,
As do your cheeks and your jaw.
Your entire face surrenders as your head melts into the pillow supporting it.
Sense into your neck and your shoulders,
Following that trail of mist down into them.
Any heaviness or tightness is cleared away as your shoulders drop gently away from your ears.
Your attention rests for a full breath on your left shoulder and from there you follow the mist as it flows down your left arm.
Inch by inch,
All tension dissolves.
Your upper left arm melts.
Your left elbow softens.
Your lower left arm relaxes,
Until this soothing mist passes through your wrist and into your left hand,
Which softens completely.
Take a couple of breaths all the way down your left arm.
Let it rest.
Let it rest.
Your attention travels gently back up to your left shoulder and now moving across your collarbone to the right side and taking a full breath into your right shoulder.
And in the same way the mist descends your right arm,
Dissolving any tension along the way.
Your upper right arm surrenders.
Your right elbow relaxes.
Your lower right arm softens.
And through your wrist to your right hand,
You let go completely.
All tension melts away.
Take a couple of breaths all the way down your right arm.
Let it rest.
Let it rest.
Your arms are deeply,
Deeply relaxed as your attention shifts to your heart.
Feel the way the breath flows through this space,
Sensing the nourishment of each inhale and the letting go of each exhale.
And as you breathe through your heart,
You might notice what lingers in the mist-infused air,
A subtle trace of lilac and daffodils and damp mineral-rich soil.
Take a few breaths into that,
Allowing the scent to soften and soothe you.
Then allow your awareness to flow downwards,
Tracing your spine,
Vertebra by vertebra.
Your nervous system is cloaked and cared for.
As your attention lands in your belly.
Take a few slow,
Deep breaths now into the bottom of your belly and allow it to expand as much as it feels comfortable.
And releasing soft sighs as you exhale.
Take one more slow,
Deep breath,
Then continue to breathe naturally,
Melting into the support of the bed beneath you.
Sense into your hips and your entire pelvic space.
Breathe any tension they hold out of your body.
Then notice how the mist accumulates at your left hip before slowly flowing down to your left toes.
Your upper left relaxes.
Your left knee is soft and supported.
Your lower left leg melts gently.
And down through your ankle,
Your attention flows into your left foot,
Which also relaxes completely.
Take a few slow,
Steady breaths all the way down your left leg.
Let it rest.
Let it rest.
Let it rest.
After your next exhale,
Your attention now floats back up your left leg and over to your right hip.
And in the same fashion,
The mist cascades slowly down your right leg,
Relaxing your upper right leg,
Your right knee,
Bringing ease and softness to your lower right leg before passing through your right ankle and into your right foot.
And now your right foot surrenders completely.
Take a few slow,
Steady breaths all the way down your right leg.
Let it rest.
Let it rest.
Your whole body is enshrouded in gentle,
Restorative mist.
Take a few breaths into it,
Deepening your attunement to the earthy,
Floral fragrance that drifts through the air.
Something solidifies beneath your soles now,
And the mist begins to thin.
You look down at your feet and find a time-worn stone terrace,
Its grooves filled with emerald green moss.
And as you lift your gaze,
You discover an ancient stone wall before you.
It's draped in ivy and seems to shimmer with an otherworldly quality.
Golden light particles meander through the vines.
In the center of the wall is a large oak tree with deep grooves and a brass knob.
Soft golden light emanates from its ancient surface,
Holding the promise of something sacred and serene on the other side.
Take a few breaths to find your footing here.
Your crown lifts gently,
Your shoulders drop naturally,
And your heart softens to receive the journey ahead.
You reach for the doorknob,
Turning it slowly and letting yourself through to the other side.
And as you step through the ancient stone wall,
Your jaw drops.
An enchanted garden sanctuary unfolds all around you,
With moss green earth,
Terracotta soil,
And springtime flowers awakening after winter.
Lilac,
Daffodils,
And other early spring flowers are just beginning to bloom.
Crystal clear streams flow throughout the garden,
Nourishing deep roots below.
They move slowly and steadily,
Tracing gentle pathways through the flora,
Soil,
And stone.
Iridescent dragonflies flit through the atmosphere,
And small birds fly between branches of cherry and magnolia trees.
Pale gold light with a subtle shimmer fills the air,
And the world is hushed but quietly awakening.
A lightness falls upon your shoulders as you step wholeheartedly into the garden and close the door behind you.
This is your very own private sanctuary,
And the walls around it will keep you safe.
The air is warm as spring has just arrived,
But you might imagine a coat,
Shawl,
Or sweater draped over your shoulders,
Providing extra comfort.
Your feet are wrapped in soft slippers to keep them dry,
Warm,
And perfectly comfortable.
And when you're ready,
You take a slow,
Grounding breath,
Then begin a slow stroll through the garden.
You marvel at the flora that's coming to life again after winter.
Some plants are just beginning to bud,
While others have already begun to bloom.
Yet still,
There's a slowness here,
An easy and effortless energy in the air.
Nothing's in a rush to blossom,
Everything is just quietly,
Gracefully unfolding in its own time.
With every step,
You find yourself attuning more and more to the peaceful rhythm of the garden.
You walk lightly upon the stone pathway that weaves through the moss and verdant greenery.
Each step feels effortless and intuitive,
You can feel yourself being gently guided.
And all the while,
You admire the trickling water that runs through the garden and nourishes the soil.
It shimmers as if it too were infused with something beyond this world.
It brims with vitality and serenity.
As you walk,
You breathe intentionally,
Inhaling the fresh aroma of your surroundings.
Early lilac,
Budding daffodils,
And mineral-rich soil soaked in healing water.
The air alone seems to free you.
Now,
You remember why you're here,
To rest deeply and completely.
Your mind wants to untangle,
And your body wants to restore itself through sleep.
Slowly and quietly,
You make your way to the heart of the garden.
And there at its heart stands an ancient willow,
With long,
Graceful branches that sweep towards the ground like cascading green waterfalls.
It rustles gently in the breeze,
A lullaby for your mind.
A few feet away,
A cool stream flows quietly past the tree.
It shimmers in the soft ethereal light of the atmosphere,
Moving slowly and serenely.
The willow welcomes you to the heart of the garden.
Providing shelter and space for you to rest deeply.
And beneath its sweeping boughs,
You discover a quiet,
Personal sanctuary that will carry you all the way to sleep.
There,
At its trunk,
Is a tenderly crafted nest,
A collection of hand-woven blankets and cushions.
The textiles are soft to the touch,
And offer the perfect degree of warmth.
A couple of small lanterns glow in gold.
Take a few breaths to let yourself settle in there.
First imagining yourself coming to a comfortable,
Seated position.
Allow your back to rest on the willow's trunk.
And your shoulders to melt down towards the earth.
Feel the strength and nourishment of the soil beneath you.
And the care and protection of the sky and branches above.
Take a long,
Slow breath in.
And a deep sigh of relief.
Another long,
Slow breath in.
And a deep sigh to free yourself.
You are growing very,
Very tired.
But before you let your whole body come to rest,
You discover something else here.
Between you and the stream are tiny,
Folded paper boats,
Each one delicate and carefully crafted.
These boats are for your worries,
For any lingering thoughts,
Tension,
Or anything that's been weighing on your mind.
Each boat will carry what doesn't serve you downstream,
So that you no longer have to carry it.
So notice whatever's moving through you.
And for every worry,
Thought,
Or knot of tension you become aware of,
Take a boat gently into your hands.
Breathe that tension or worry into the boat.
And then gently set it down into the stream.
Watch as the small paper boat floats away,
Carried effortlessly by the gentle current within the water.
And notice how as it drifts,
Your breath becomes a little softer.
Your mind becomes a little clearer.
Take your time with this,
Releasing as much or as little as you need to.
If you're having trouble sleeping,
But not quite sure why,
You can also pick up a boat and whisper the following.
May you carry away whatever holds me back from sleep.
May you carry away whatever holds me back from sleep.
Recognize that you don't need to push anything away.
The current will naturally and effortlessly move things for you.
Water is not stagnant,
And neither are your thoughts and worries.
So notice if you're clinging onto anything,
If you're resisting letting go,
And send any resistance you discover,
A breath of kindness.
Then invite it to soften slowly,
Breath by breath,
By breath.
Continue until all the tiny paper boats have drifted away.
Flowing downstream through the garden,
Lifting all weight from your mind.
Notice the peace and quietude that's left behind,
When all worries,
Ruminations and tension has been effortlessly carried away.
And if at any time another thought or worry arises,
You can find another paper boat,
Infuse it with your concern,
And send it off downstream.
But now,
You shift your focus to the garden that surrounds you.
The sun must be setting behind the distant trees,
Because the sky has shifted from gold to violet.
The quietly blooming garden is serene and sublime.
It releases slow,
Cleansing sigh into the darkening sky.
You feel called to rest more deeply now.
So envision yourself lying down in the middle of this nest,
Beneath the willow.
Your head melts into the support of a cozy cushion.
Then you pull a blanket or two up over your body.
With blankets and cushions to comfortably support you,
You are snug and relaxed in this personal haven.
And from the heart of the garden,
You gaze out at the enchanted plant life.
Though the sky darkens,
The garden glistens.
And the world here looks completely still,
But you know that things are changing.
Soil is warming,
The roots are drinking,
And buds are preparing to widen.
Something else remarkable occurs here too.
Night-blooming flowers begin to open.
Large,
White,
Heart-shaped blooms of moonflower begin to unfurl,
And yellow petals of evening primrose open too.
They fill the air with a sweet floral fragrance,
Which harmonizes the mind as it soothes and settles the body.
You watch this organic,
Yet enchanted performance unfold,
As petals widen to receive the peace and beauty of the night.
And as they do,
They remind you that evening hours aren't empty or inactive.
They're simply quieter.
Life continues to unfold in meaningful and restorative ways.
These darker hours when your body rests and repairs,
When your mind quiets and replenishes itself,
Nothing is stopping.
It's just shifting gears.
Just like these night-blooming flowers,
You can feel something opening inside of you.
It's a subtle expansion across your chest,
A softening of your shoulders.
Your jaw relaxes,
Your breathing slows and steadies,
And your heart widens to receive the gift of deep slumber.
And in the midst of it all,
Your mind quiets even more.
It recognizes that it's not needed for this part.
It doesn't need to make anything happen or force sleep to come.
Just like the flowers open on their own,
Your body holds the blueprint for all that it requires during sleep.
In other words,
Rest and renewal are not in the mind's domain.
Your body can handle it.
Your body knows the way.
Take a few slow,
Clearing breaths,
Exhaling with soft sighs.
And if there's anything lingering in your mind,
You might silently repeat,
Let it rest,
Let it rest,
Let it rest.
The sky grows continually darker.
Violet transmutes to deep plum.
A full moon rises,
Casting silver light across this springtime sanctuary.
A deep hush settles across the world like a blanket.
You watch the way the willows branches sweep gently back and forth,
Back and forth.
They sway in tandem with your breath,
Slow,
Steady and hypnotic.
The canopy they form around you feels protective,
And you feel safe going to sleep within the tree's wise shelter.
But before you do,
Take one last look out across the garden.
Sense the quiet rhythm that imbues everything here,
A soft promise of new beginnings,
And a gentle pull into deep rest.
Admire the night-blooming flowers,
The tranquil flowing stream,
And the full moon that shines brightly,
Watching over you and the world.
Your eyelids are heavy,
So you can allow them to close.
Naturally,
All imagery dissipates,
But for the subtle presence of silver light that permeates your eyelids,
The light of the full moon.
Sense the light of the full moon filling the crown of your head and forehead,
And allow it to melt away any residual worry or rumination.
Let it soften your cheeks and your jaw,
Bringing softness to your tongue where it rests in your mouth.
Your whole head relaxes deeply.
Let it rest.
Let it rest.
Let it rest.
The light of the moon spills down your neck into your shoulders,
Dissolving any residual weight or tension.
Then watch as it flows all the way down your left arm.
Let it rest.
Let it rest.
Let it rest.
Your left arm relaxes deeply and completely,
Before your attention rises slowly back up,
And over to your right shoulder,
And slowly and gently,
The moonlight travels down your right arm.
Let it rest.
Let it rest.
Let it rest.
Let it rest.
Your right arm is soft and settled,
And your attention travels now to your heart and lungs.
Take a few slow,
Steady breaths through this space.
Welcome nourishment on the inhale,
And release on the exhale.
Let it rest.
And as you breathe through your heart for a few more cycles,
Let it rest.
Let it rest.
Your awareness sinks naturally down your body and into your belly,
Which rises and releases with each breath cycle.
Let it rest.
Tension and contraction melts away.
Your pelvis and hips fill with the light of the moon too.
Then slowly and gently,
It travels down your left leg,
Which relaxes deeply.
Let it rest.
Let it rest.
And completing its journey through your whole body,
The light flows down your right leg in the very same way.
Let it rest.
Sense into your whole body where it rests now,
Completely safe and supported.
And notice the deep stillness that pervades you,
But for the rhythmic ebb and flow of your breath moving through your body.
There's nothing left for you to do now but sleep,
But this isn't something to force.
It will come in its own time,
Very soon.
Until then,
Lean into the subtle trace of that enchanted garden that lingers in your senses.
The smell of night-blooming flowers and mineral-rich earth.
The whisper of the willow's long,
Graceful branches.
And the lingering glow of the full moon.
Even when you can't see it clearly,
The enchanted garden is always inside of you.
Its peace is always present,
And you can breathe into it at any time.
So let sleep drift towards you now,
As naturally and gently as the garden's evening breeze.
And until next time,
Goodnight my friend,
Goodnight.
