Hello and welcome to this guided sleep meditation that will take you to a personal inner sanctuary,
A place where you can release the day behind you,
Soften worry or concern about the future and drift off to sleep with ease,
Security and comfort.
My name is Jason Stevenson and I'm honoured to support you as we move through this grounding restorative practice together.
As we begin,
Take a few breaths to settle into your sleep space.
You can sink into slumber at any point along the way,
So ensure that you're well supported by any cushions or blankets that you desire.
And if your eyes are still open,
I invite you to close them when you're ready,
Taking a moment to guide your awareness inwards,
To gently turn away from the world around you.
As the physical body settles into the stillness at the end of the long day,
It can take our thinking mind a bit of time to follow suit.
Sometimes it ruminates over events of the day now behind,
Or wonders about what will unfold in the days ahead.
And while it's natural for these thoughts to move through us,
We can nourish ourselves deeply by letting these final evening moments be a chance to rest all of that thinking,
To guide our mind into deepening layers of presence and peace.
So to help your mind anchor into this present moment,
Take a moment to let it notice what your bed and blankets feel like as they cocoon you.
What does it feel like to be supported by your mattress?
And what does it feel to let your head melt into the pillow supporting it?
Your mind might also hone its attention on the sounds that fill the space around you,
Or on the way your body gently expands and softens with each breath.
Whatever aspect of your present moment experience feels most grounding and centering for you,
Take a few gentle breaths to let your attention rest there.
If the mind wanders from your present moment anchor,
Let that be okay.
Offer your wandering mind a warm,
Loving breath,
And then return your attention to whatever stabilizes you,
Be that the feeling of your bed,
The sounds around you,
Your breath's natural flow,
Or something else.
And as your mind begins to settle,
Not perfectly,
But with practice,
Draw your attention to the top of your head.
And imagine now that a current of ease and surrender begins a slow descent through your body.
It softens any tension or tightness in your forehead,
Relaxing the muscles around your eyes,
Relinquishing any grip you've been holding in your jaw.
As your whole head softens into the pillow beneath it,
As you breathe slowly and gently,
Your awareness moves into your neck,
And into your shoulders,
Inviting any of the world's weight to melt away from these muscles.
There's nothing they need to carry now.
If thoughts or emotions arise as you journey through your body,
Just tend to these with curiosity and compassion.
It's not helpful or necessary to judge or condemn anything uncomfortable that might arise.
Instead,
Send these occurrences a breath of care and compassion,
Softening any attachment to them as you exhale.
But now,
Allow your awareness to take a slow,
Steady journey from your shoulders to the tips of your fingers.
As it moves through each stretch of your arms,
Your muscles,
And joints,
All surrender,
Melting into the bed below.
Your upper arms relax.
Your elbows release any tension they might be holding.
Your forearms melt with ease,
And your wrists gently soften.
As your awareness lands in your palms,
Your hands unravel.
Ease and relaxation run all the way to each fingertip.
Now,
Draw your awareness into your heart and chest,
Your back and belly,
Inviting your entire abdomen to soften with a couple of slow,
Steady breaths,
In and slowly and gently,
Like sweet molasses,
This current of relaxation melts into your hips and your thighs,
Down through your knees,
Into your shins,
Your calves,
And your ankles,
Before sinking into the soles of your feet,
Ease flowing to the tip of every toe.
And once you've landed on your toes,
Hold your entire body in your gentle,
Relaxed awareness.
Notice that your whole body is as light as floating autumn leaves,
And as grounded as thick,
Ancient roots.
Continue to soften your attachments to the thinking mind,
Creating gentle,
Loving space around your thoughts,
And if at any point during this meditation you need to re-anchor yourself,
Remember that your body,
Your breath,
And the feeling of the bed beneath you can always bring you home to the present.
Now,
In just a few moments,
You'll take a journey to a restorative inner sanctuary,
For deeper mental and emotional release,
And to embody deep peace as you drift off to sleep.
But before we embark,
Draw your attention to your heart space.
As you inhale,
Notice the way your heart gently expands,
And as you exhale,
Notice the way it softens,
And as you expand and soften with each heart-centered breath,
Silently repeat,
I am ready for deep surrender.
I am ready for deep surrender.
If there's any other words of intention you'd like to whisper to the universe before our visual journey,
Just take a moment to let those flow through you now.
Otherwise,
One last time,
Silently repeat,
I am ready for deep surrender.
Let any intentions or affirmations dissipate,
As you take a few more quiet breaths through your heart,
Expanding as you inhale,
Softening as you exhale,
And as your heart softens,
You draw your attention to your mind's eye,
An inner canvas of creative,
Deeply nourishing potential,
And on this canvas,
Begin to envision a pathway appearing.
It might be a pathway that weaves through a rainforest,
Or through northern coniferous woods,
Or it might move through a meadow alongside an ocean,
Or through any other natural landscape that brings you peace,
Presence and comfort.
As the landscape unfolds on that canvas,
Notice what the pathway is made of,
As you feel your feet grounding into it,
Whether it's stone,
Soil,
Or something else,
Feel the way it supports you unconditionally,
It welcomes you here just as you are,
And allow the details of the landscape around you to become more pronounced.
Notice what colors and textures are present,
And what plants or animals call this place home.
Imagine what this place smells like,
And maybe even what it tastes like,
Perhaps a hint of salty ocean air,
Or the crisp scent of fallen autumn leaves,
Gently touches your taste buds.
And as you stand on the pathway that will soon lead you to a personal and serene sanctuary,
Breathe the landscape's purest essence deep into your belly,
Feel it radiate outwards to infuse every cell of your body,
And every fiber of your nervous system with ease,
Trust and comfort.
Your breath and belly relax as your crown stretches to the cosmos above,
And the sky is frosted blue,
With rose gold brush strokes rising from the horizon,
The world is calm and quiet as sunset approaches,
And you are ready to begin a journey along this pathway,
Taking slow,
Steady steps towards deep inner peace and surrender.
With each step,
Your shoulders soften,
Surrendering any residual weight of the world that does not belong to you,
You might imagine a gentle breeze rustling through the air,
Carrying away any fear or heaviness from your shoulders,
And as your shoulders soften,
They stretch gently back down your back,
Creating a growing spaciousness in your heart.
Take a few slow,
Steady breaths into your heart space once again,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
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Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
Slowly,
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Slowly,
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Slowly,
Land does not resist the path,
And the path does not resist the land,
This is the way that you too can move with each moment,
Unfolding as life unfolds with grace,
Ease,
Trust and surrender.
Now,
Just up ahead,
Your eyes land on your personal retreat space,
A cabin or house surrounded by nature,
Evoking comfort,
Security and peace within you,
And as you take a moment to let it manifest in your mind's eye,
While noticing that it sits next to a body of water,
Be that an ocean,
A lake or a gentle river,
And notice that the colors in the sky are becoming richer,
As the sun starts a slow descent behind the horizon,
And become aware of the golden light reflecting off the body of water before you,
And infusing the atmosphere with wonder and tranquility.
Slowly,
You approach this calm and comforting retreat space,
Knowing that this is yours and yours alone,
You are safe and protected here,
Held by the natural surroundings all around you,
But before you enter inside,
You take a moment to rest by the water,
It can be any body of water that feels settling for you,
Imagine yourself coming to sit or kneel at its edge,
And as you settle in,
Take a long gentle inhale,
Exhaling with a soft sigh,
Feel the loving heartbeat of the ground beneath you,
Supporting you completely,
And as you gaze out across the water,
Notice its gentle movements,
And the way it shimmers beneath the day's fading light,
With each soft ripple or wave,
It guides you to soften into the love,
Security and comfort of this present moment.
Now,
You look down at the earth beside you,
Noticing a woven basket of smooth rounded stones,
And you lean in for a closer look,
And notice a small scroll of weathered parchment,
Tucked inside the basket,
Slowly and gently,
You pick up the scroll and unravel it,
And upon its textured surface you read in ancient handwriting,
These are surrender stones,
Each one is here to help you loosen your grip,
To lay down what no longer needs to be held,
Infuse each stone with what is ready for release,
Then send it off to the water,
You take a long slow inhale,
And smooth steady exhale,
Placing the scroll inside,
And as you become aware of anything within you that yearns for deeper release,
Any lingering fears or doubts,
Limiting beliefs or stagnant emotions,
Your fingers reach for a stone,
Feel its cool smooth surface against your fingertips,
And a subtle pause of possibility,
A possibility of freedom,
As you hold the first smooth stone in your palm,
Infuse it with what's ready for release now,
Be that something of the past,
A fear you hold of the future,
Or something else,
And when you're ready,
Offer it to the water,
You might drop the stone mindfully into the gentle waters flow,
Or you might skip it across the shimmering surface,
But either way,
You watch it disappear,
Feeling its weight or tension,
Leaving your mind and body completely,
If it helps you can quietly affirm,
I surrender this,
I surrender this,
Continue this process as many times as you need,
Sending stones of surrender into the water for release and renewal,
And when the process feels complete for you,
Breathe mindfully as you sit beneath the fading sky,
Surrounded by the peace and support of the natural environment you find yourself in,
And as peace and serenity anchor deeper into your body,
Mind,
Heart and soul,
Your gaze drifts up to the sky,
You revel at this spacious cosmic dome all around you,
Luminous in hues of lavender,
Gold and indigo,
You feel protected,
Supported and deeply loved beneath this celestial canopy,
You are deeply present and more willing now to really let life unfold,
To not cling onto anything and to let yourself surrender,
And take a few quiet grounding breaths here,
Next to the water,
Cocooned by the cosmic dome of the sunset sky,
Your shoulders soften,
Your heart widens,
And your mind sinks into effortless flow with this moment,
Your body feels weightless and free,
Unburdened by anything that once weighed you down or cast worry upon your mind,
And at the same time,
You're feeling more and more ready for sleep,
So,
Take a breath to offer these surrender stones and this enchanted body of water your gratitude for bestowing you with that gentle,
Loving invitation to release what you don't need to hold onto,
Then envision yourself rising quietly to your feet,
And making your way to the entrance of the cabin or house just next to you,
And as you approach the front door,
Notice what this structure is made of,
Let it come to life in your mind's eye in any way that nourishes you on all levels,
Physically,
Mentally,
Emotionally,
And soulfully,
Ready,
Your hand reaches for the doorknob,
Turning it slowly,
And making your way inside,
And the interior of this serene abode is equally personal to you,
As the exterior adorned with the colors,
Textures,
Furniture,
And artwork that feel most grounding and comforting to you,
So,
Take a few quiet breaths to explore this space,
Slowly meandering towards a large living room,
The living room evokes an energy that calms and grounds you instantly,
It has floor to ceiling windows that overlook the natural world outside,
As you arrive in the heart of this safe and comfortable haven,
Feel the support of the floor beneath you,
And the protection of the walls around you and the roof above you,
Feel the love and security that surrounds you here,
That of the house itself and the natural world beyond it,
And then notice that within this living room,
There is a plush couch with a clear view of the world beyond the window,
You make your way over to it,
And settle in with a slow deep breath,
And as you settle into the couch,
You draw a blanket over your body,
You let your back and head be fully supported here,
On a table next to you,
There's a slow burning candle and a tea light diffuser,
Filling the air with your favorite soothing aroma,
So as you gaze at the flickering flame for a few mindful breaths,
Imagine your body filling with whatever scent feels most deeply nourishing to you,
Perhaps lavender,
Vanilla or sandalwood,
Inhale deeply,
Exhale completely,
Inhale deeply,
Exhale completely,
Continue to breathe naturally as your gaze shifts to the outside world,
Notice the water growing even more tranquil,
Only with a very subtle current moving through it,
If at all,
And notice the way the sky is naturally transmuting into deep hues of blue and indigo,
Stars are beginning to shine brightly,
And a half moon gently rises,
Casting silver light upon the quietening earth,
And take a few quiet moments here,
To simply bathe in the peace,
Well-being and comfort of this moment,
To be held unconditionally by the protective cabin or house you've landed in,
And by the quietude and calm of the natural world outside,
You are deeply serene just resting here,
Gazing out at the landscape,
But still,
It's entirely normal for thoughts to arise from time to time,
If or as they do,
You notice that you're less attached to them,
They come and they go with greater ease than before,
And if any of them linger for too long,
You breathe them out to the cosmic dome above,
And you surrender them to the peace,
Wisdom and support of the starry night sky,
Your eyelids are growing heavy now,
So you take just a few more breaths to marvel at this safe inner sanctuary,
Both the house itself and the landscape around it,
You might like to silently express a word of gratitude to this place for existing,
And when you're ready,
Imagine yourself gently blowing out a candle,
You can imagine your eyelids fluttering to a close as the imagery of this place dissipates,
And as you exhale,
Let your body melt deeper into the surface cradling you,
Now draw your awareness to your crown,
And imagine a wave of silver moonlight moving through you,
Inviting you to surrender to sleep now,
It soothes and softens your forehead and the small muscles around your eyes,
Inviting complete release,
And it travels into your cheeks and jaw,
Before filling your entire head,
Guiding all thoughts and any physical tension to dissipate now as you naturally drift off,
And silver moonlight flows through the muscles of your neck and shoulders,
Unravelling any last knots of tension,
And slowly travels down your arms,
Softening through to your fingertips,
Your arms surrender and your hands unravel,
Releasing any grip you might be holding on wakefulness,
The moonlight fills your heart,
Your chest and your upper back,
Bringing deeper ease to each breath,
And then it expands to fill your entire abdomen,
Blowing into your belly,
Your lower back,
And your pelvic bowl,
Nourishing every cell,
Organ and muscle,
And your belly softens with each exhale,
Then the light completes its descent through your body,
Flowing slowly down to your toes,
Your legs and feet surrender completely,
Relinquishing all striving,
All effort and any hidden trace of wanting to get somewhere,
There's nowhere you need to go,
Nowhere you need to be but here,
Sense your whole body light and weightless,
Infused with the luminous light of the half moon,
And surrender deeply and wholeheartedly your next three exhalations,
Then let your breath flow naturally as the imagery of light dissipates,
And though the imagery of your inner sanctuary has disappeared,
It still lives within you,
You can return to it at any time,
And in the meantime,
As you drift off to sleep,
Remember that you are always held,
The earth is always supporting you,
Let it cradle you as you settle into sleep,
And as your body and mind naturally make this transition,
Stay close to the gentle flow of your breath,
With each exhale,
You can surrender yet again,
Anchoring into the peace that is always inside of you,
Until next time,
Good night my friend,
Good night.
