Tonight,
You will immerse yourself in a celestial golden lullaby,
Where a gilded music box will serenade you beneath the stars,
Its delicate gears turning in harmony with the universe,
And with the rhythm of your very own breath.
My name is Jason Stevenson,
And it's a true pleasure to guide you on tonight's enchanted journey,
One that will help you to fall asleep fast,
As you surrender both mentally and physically to the wonder and beauty about to unfold.
Before we begin,
Take a moment to prepare your sleep space if you haven't already.
All end of day activities should now be complete,
And your morning alarm set if needed.
And as you nestle in,
Invite your whole body to begin gently melting into the surface beneath you.
Make yourself completely comfortable with any blankets or extra cushions you might need,
And when you're ready,
Gently close your eyes and take a slow,
Deep breath as you turn inwards.
Before we embark on our journey to a giant music box cloaked with golden stars,
Let's take some time to deeply relax the body.
Again,
The intention for tonight's practice is to fall asleep fast,
So allow yourself to surrender into slumber whenever it naturally draws you there.
Begin by feeling the support of the surface beneath you,
And the physical touch of the textiles that cloak your body.
Notice how the clothes you wear,
Or the sheets draped over you,
Cocoon your body in warmth and comfort.
See if you can savour the sensations of their touch,
Feeling gratitude for their presence against your skin,
And for the supportive bed beneath you as well.
And now draw your attention to the crown of your head,
And imagine that from the cosmos above,
A soft golden light beams down upon you.
This golden light imbues a subtle shimmer,
As if it were made of stardust.
Feel this glowing presence permeate the crown of your head,
Sending liquid gold through your entire forehead.
Any and all tension in your forehead melts in its presence,
Cascading effortlessly down into the earth beneath you.
And as your physical forehead relaxes,
So too do the thoughts and stories that live beneath it.
Release all thoughts and narratives from the day behind you with a slow,
Intentional out-breath.
And then imagine this golden light gently massaging your temples,
And then wrapping slowly around your ears.
As it moves between each of your ears,
Notice that it carries a serene lullaby,
Further quietening your mind,
Guiding you to rest deeply.
This golden light infused with sweet music bathes the sides of your head with softness and warmth,
And then it fills the back of your head as well,
Releasing any tension,
Physical or mental,
That may be stored there.
With your next inhale,
The cosmic golden light expands to fill your face,
Soothing any tension around your eyes,
Within your cheeks,
Running along the breech of your nose and into your mouth,
Guiding your tongue to drop gently from the roof of your mouth,
And softening any tension you've been holding in your jaw.
Take a long,
Slow inhale,
Feeling this golden lullaby expand to fill every cell and muscle in your entire head,
And then exhale a soft sigh of relief,
As your entire head relaxes,
With tension melting into the earth below.
Now,
Moving slow as honey,
This golden presence travels through your neck and throat,
Bestowing this part of your body with love,
Care,
And relief,
And then watch it as it flows along your shoulders,
Dissolving any tension or tightness that's been stored there.
Give your shoulders complete and unconditional permission to release anything they've been carrying,
There's nothing they need to bring on tonight's journey.
Now,
Envision this cosmic liquid light beginning to travel down your arms,
Inch by inch,
Its sweet serenade dissolves any tension,
Any grasping,
Or any striving they've been holding on to.
All of the cells,
Muscles,
And bones in your upper arms relax completely,
As do your elbows,
Your forearms,
Your wrists,
All tension giving way to the surface beneath them,
Allowing this rhythmic relaxation to flow down your arms at your own pace,
All the way to your fingertips.
Sense each and every finger unravelling,
Unfolding like petals of a golden lotus.
Take a long,
Slow breath down the full length of both arms now,
And as you exhale,
Deepen their willingness to release.
Your attention travels back up your arms when you're ready,
Golden light flowing across your collarbones,
And then welcome this serene,
Calming presence to fill your heart space,
Expanding with each and every breath,
Full of liquid stardust,
Sweet as honey,
And that it dissolves any tension and any limiting stories nestled in this space.
Let a soft sigh escape your lungs with your next out-breath to deepen the experience of release.
Take a couple more breaths to envision this golden light filling your entire upper abdomen,
Softening and soothing the muscles in your upper back,
Feeling and relaxing your lungs,
And bathing your rib cage in warmth and ease,
And infusing your spine with deep rest and care,
Calming and soothing your nervous system.
Now,
Slowly and gently,
Envision this light travelling down the lower part of your spine,
Until it reaches your belly and pelvis,
And when your awareness arrives there,
Envision this golden serenade expanding with each breath,
Dissolving any tension or unease it encounters.
With each inhale,
Your stomach expands gently and naturally,
And with each exhale,
It surrenders,
Letting go into the support of this present moment.
The light-filled music enters into your hips,
Calming and soothing any discomfort,
Before flowing like honey down your legs.
All of the cells,
Muscles and bones in your upper legs relax completely,
As do your knees,
Your lower legs,
Tension,
Unease or restlessness dissolving into the surface.
Let this light complete its journey at your own pace,
And eventually reaching the soles of your feet and the tips of your toes.
Sense each and every toe filling with this golden,
Shimmering presence,
Legs and feet surrendering completely to the coming night.
Now,
Imagine your whole body is full to its brim with golden,
Liquid stardust,
Imagine that it radiates through your skin,
Imbuing your body in an ethereal,
Golden aura of peace,
Ease and enchantment.
Now,
Take a couple of slow,
Quiet breaths to witness your body glowing in gold.
A celestial wonder appears before you.
There,
In the limit,
Is a giant,
Golden music box,
Surrounded by a deep blue sky that glistens with golden stars.
A golden staircase or pathway ascends to its opening,
Inviting you on a journey into the source of tonight's lullaby.
Now,
Envision yourself travelling along the path or staircase up to the opening of this enchanted music box.
Taking your first step now,
Feeling the smooth,
Polished gold radiate magic and warmth from beneath your soles.
Two,
Taking a long,
Slow breath in,
Filling your heart and lungs with stardust and serenity.
And three,
Releasing with a deep sigh,
Shoulders dropping from your ears,
Heart widening to the path ahead.
The air sparkles with a subtle,
Golden light,
Reminding all physical tension to melt away,
Breath by breath.
Your body and mind become lighter and more spacious with each step.
And six,
You deepen your attunement to the melody of the lullaby,
Cradled by its gentle rhythm.
Seven,
The cosmos twinkles above you.
Eight,
You feel the soft pull of the universe from above,
Guiding you gently onwards to approach the end of this passage,
Reconnecting with the solid gold surface beneath your feet for the last couple of moments.
Nine,
You arrive at the entrance of the music box,
An expansive,
Golden space.
Enormous golden gears turn slowly and quietly.
Ten,
You stand on the box's upper edge,
A golden balcony overlooking the serene musical sanctuary.
You catch sight of the open lid.
It,
Too,
Is made of pure gold,
With a circular glass opening and antique cogs churning against the deep blue cosmos behind it.
Take a couple of breaths to fully arrive here,
Feeling the solid gold balcony beneath your feet,
And noticing the rhythmic notes that hum through your ears,
And sensing into each restorative breath,
Each a reminder for you to soften and surrender.
Eleven,
Now you notice that a descending path or staircase lines the inner walls of the music box.
At your own pace,
Take this passageway down into the heart of the box,
Relaxing deeper and deeper each step of the way.
As you descend,
With your palm running along a smooth golden railing,
You bathe in awe and wonder,
Absorbing the beauty of what sits down below.
Tiny,
Delicate figurines twirl in slow,
Graceful motion,
And miniature toy trains,
Also glistening in gold,
Move steadily across golden tracks on the floor of the box.
Continue your journey downwards,
Descending into the heart of the lullaby,
Whilst marvelling at the magic of the realm.
And as you go,
The music continues to move through you,
Singing a song of serenity into every fibre of your being.
Now as you reach the floor of the musical box,
You look down at your body,
And soon you become aware that you're cloaked in attire that mirrors the experience.
A soft vanilla robe with thick golden stitching is wrapped around you,
And matching slippers adorn your feet.
Sense into the warmth and comfort of this attire,
And releasing a sigh of surrender as you melt deeper into the journey.
You begin to walk across the glistening gold surface beneath your feet,
Admiring the tiny figurines and toy trains that move gracefully within the space.
And you watch the figurines as they twirl,
Noticing that they move in harmony with the tempo of the lullaby,
And at the same time,
Their flow is interwoven with your breath.
And notice that with your in-breath,
The figurines turn 180 degrees,
They complete the other half of the spin,
Twirling,
They too are in constant flow,
Dancing gracefully and in tandem with life's rhythm.
Take a few slow,
Steady breaths as you watch them spin,
Their movements as smooth as silk.
Your eyes trace the enormous gears embedded in the walls of the box,
And their surfaces are a deep burnished gold,
Etched with interlocking patterns of swirling constellations.
Each gear is a work of exquisite craftsmanship,
Detailed,
Meticulous,
And there are dozens of them all around the box,
Each enshrouded in golden stardust.
They exude an aura of ease and enchantment,
And evoke a sense of timeless wisdom.
Watch the way that the gears,
Just like the figurines and toy trains,
Turn in tandem with the rhythm of your breath,
And with the rhythm of the lullaby itself.
As you walk through the music box,
Time seems to slow,
And you watch the golden gears turn with effortless precision and utmost grace.
A sense of calmness and balance echoes through the shimmering air.
The gentle hum of the machinery and the soft musical notes cradle your body,
As you move closer and closer to a deep and restorative night's sleep.
You can make that transition whenever it comes naturally,
Knowing that you will continue to be cradled as you slumber.
Now,
Just up ahead,
Your eyes come to rest on a four-poster bed,
Its frame crafted of the same rich gold as the rest of the box.
The posts are adorned with champagne-toned curtains,
Tied back with thick golden rope.
Atop the beds are crisp white sheets,
A plush duvet,
And three luxury pillows,
Each a perfect balance between softness and support.
And beneath the bed is a circular rug,
Woven with soft cream and vanilla fabrics.
You take off your slippers and let the soles of your feet sense into this soft,
Cozy textile.
In the air surrounding this luxurious bed is a thin veil of ethereal golden dust.
And perhaps you notice a sweet fragrance is also in the air,
A delicate blend of honey,
Jasmine,
And vanilla.
Take a long,
Slow breath to fill with this sweet,
Soothing,
Luminous air.
And as you exhale,
Soften your jaw,
Your shoulders,
And your belly.
This bed is a sanctuary for you to fall asleep in,
Surrounded by the beauty and sweetness of the space you've arrived in.
Feel the silky smooth sheets against your skin,
And the soft support of the pillows beneath your head.
And as you settle in,
You look up at the open lid of the box.
A velvet blue sky still surrounds it,
With golden starlight that showers down upon you.
Watch the sky for a few quiet breaths,
Noticing a few shooting stars that stretch across the universe.
And as you lay here,
Cocooned by the cosmos,
Take a long,
Slow inhale to absorb the peace and quietude of the night sky,
Releasing with a sigh to surrender even more,
For a final transition into sleep,
As you bathe in the lullaby of the music box.
So as you rest on the comfort of this luxury bed,
Draw your attention to your head,
And as you focus on your head,
Deepen your awareness of the sweet serenade moving through you.
Every gentle note works to quiet your mind,
As you attune to the music's serene vibration.
Invite the lullaby to relax any lingering tension in your forehead,
To soften the muscles around your eyes and your chest,
To loosen your jaw and soften your lips,
To bring freedom to your entire headspace.
All physical and mental tension dissipates into the music,
Brushing against the muscles of your neck,
Soothing any residual tension there.
Feel your shoulders loosen as the delicate sound of the gears echo in the distance,
And then watch as the music dances its way down your arm,
All with every cell and muscle that it moves through,
It brings complete and total ease.
Each note supports your effortless transition into sleep.
The music moves into your heart space,
And as you envision your heart filling with every musical sound,
Softening to the sweetness that pervades this entire enchanted wall.
With each exhale,
Your heart and lungs relax ever deeper,
Light,
Free.
Now see that the notes of this lullaby wrapping your central nervous system in love,
Light and serenity.
You might even imagine the music travelling throughout your entire nervous system,
Supporting you to rest,
Digest and restore.
Take a moment of mindful pause here,
To breathe with presence,
Ease and intention,
With a willingness to soften even more,
And then invite the music to move further through you,
And into all the cells,
Muscles and organs that fill and surround this part of your body.
Now,
You are lovingly bathed in the golden air that floats through you,
Each sweet note reverberates through your pelvic area and your hip,
And slowly but surely,
The music moves along your legs,
Any residual tension melts down into the golden floor,
Softening all the way down to the tips of your toes.
And imagine that at the same time,
The golden shimmering light of the box,
As the music moves through every cell and inner working of your body and mind,
You feel yourself becoming one with the tranquil space,
Your consciousness floats effortlessly through the dreamlike atmosphere,
Only with the slow rhythmic flow of the music box,
Only are you one with the music box,
And as your gaze rises back up to embrace the starry night sky,
That you are one with the universe,
In fact,
The rhythm that flows through the music box,
Is tied to the celestial rhythm of the universe,
And it is the same rhythm that moves through you,
And take a few moments now to breathe along these invisible threads of interconnection,
As you inhale,
Feel the sweet serenity of everything around you,
And as you exhale,
Sink deeper into the bed beneath your body,
Nestled into a plush cocoon of pillows,
Sheets and blankets,
Now take just a few more breaths to savour the enchantment of this luminous celestial box,
Watch as the burnished gold gears and figurines spin,
Each turn as smooth as silk,
Watch the tiny toy trains glide gracefully along polished golden tracks,
Watch your mind wander through the ethereal golden dust that pervades it all,
It to the peace,
Serenity and wisdom of the universe,
But just before you make that transition,
Offer a whisper of gratitude to this otherworldly realm for helping you rest deeply and completely,
And then notice that with each breath,
Your consciousness slowly drifts away,
Closer and closer to the warm embrace of sweet dreams,
Allow each note of the soothing lullaby to carry you to sleep,
Goodnight my friend.
