Fall Asleep Quickly, Get Back To Sleep

If you need help falling back to sleep or are just settling down for the evening, welcome. In tonight's guided meditation, your body will experience complete relaxation. Your worries will melt away and sleep will come quickly and with ease.

Transcript

Tonight,

Drift off to sleep with peace and ease,

Nestled in the heart of a luminous enchanted garden.

There upon velvet moss and warm earth,

Your body will relax and all worries will melt away,

Revealing deep calm and spaciousness within you.

My name is Jason Stevenson and it's an honour to guide you on tonight's journey.

Whether you're just settling in for the night or are easing back to sleep after having woken,

Welcome,

This meditation is for you.

Before we begin,

Just take a moment to stretch your body gently,

Let your limbs expand and your spine elongate,

Before settling back into stillness.

And as your body settles,

Take a slow deep breath in,

Heart and belly expanding,

And a full cleansing breath out,

Letting go into the bed below.

Take two more clearing breaths at your own pace,

Each exhale inviting you to soften.

Continue to breathe naturally,

And before we journey to that serene inner sanctuary,

Let's grant the body some loving attention.

Begin by imagining a small golden orb,

No larger than a pearl,

Hovering just above the crown of your head.

It glows gently,

Radiating soft,

Ethereal warmth and light.

Take a slow steady breath in,

And as you exhale,

Your awareness rises to meet it.

The orb descends slowly and gently,

As it inches towards the crown of your head,

And as you exhale,

Your awareness rises to meet it.

Envision it gently meeting this place,

Sending warmth and relaxation through your scalp.

Tension starts to unravel,

As if the soft light were massaging the top of your head.

Then envision the serene glow expanding across your forehead,

Easing any tightness there.

Slowly it fills your entire headspace,

Softening any tension around your eyes and cheeks,

And gently massaging your temples,

Your nose and ears,

And soothing any tension in your jaw or mouth.

As your face relaxes,

The light grows to nurture the sides,

Back and inside of your head as well.

Worries and rumination dissolve,

As your head relaxes physically,

Melting away like morning mist.

Take a slow,

Steady inhale as you sense into the presence of your quieting,

Luminous headspace,

And exhale to surrender even further.

Imagine this tranquil glow descending into your neck now,

Lightly massaging any knots of tension it discovers there.

Then envision it filling your shoulders,

Dissolving any strain or heaviness.

Take a slow,

Steady breath into the light in your shoulders,

And exhale to release any weight they've been carrying.

As your shoulders relax,

Watch as this light gently pours into your upper arms,

Easing any tension or tightness there,

Before soothing and softening through your elbows,

Down through your lower arms,

Nourishing your wrists,

And soon flowing into your hands.

Envision this lustrous golden light reaching out to fill each fingertip,

As your hands unravel like golden lotus blossoms.

Breathe a long,

Slow breath all the way down your left arm,

Relaxing even deeper on the exhale,

And all the way down your right arm,

Softening and surrendering on the out-breath,

And now envision the light expanding to fill your chest and your upper back.

Notice the way this golden presence shimmers here,

Infused with pure,

Peaceful,

Loving energy.

Take a few slow breaths to feel this light gently pulsating,

Soothing your heart,

Relaxing your muscles,

And calming your central nervous system.

With each exhale,

You surrender,

Drifting to sleep at any time.

This light continues its gentle journey through your body,

Expanding to fill your ribcage,

And flowing slowly down your spine.

Feel the soft,

Serene energy of this golden glow,

Nourishing every nerve and muscle along this central channel,

Calming,

Restoring,

And growing.

Then follow the light until it pours into your belly,

And as it pools to fill your entire lower abdomen.

Soften your belly as you breathe,

As your hips and pelvis are deeply soothed as well,

And feel your entire abdomen dropping a little further into the bed beneath you,

As if surrendering to the support of the earth below.

And now envision the light traveling into your upper legs,

Dissolving any tension there,

And soothing and softening the joints of your knees,

Relaxing your calves and shins,

Then nurturing your ankles before pouring into both of your feet.

Imagine golden light stretching to fill the tips of your toes,

As your feet surrender completely to the bed beneath them.

Give your legs full permission to let go now.

Breathe a slow,

Loving breath all the way down your leg,

Relaxing it further as you breathe out,

Then all the way down your right leg,

Surrendering even more.

So,

Envision now your entire radiant body aglow with the serene golden light.

Imagine it extending beyond your skin,

Creating a calm,

Peaceful aura all around you.

Now,

Crystallize this light in your mind's eye for a few quiet moments.

As you inhale,

The light gently expands,

And as you exhale,

You melt into it,

Allowing yourself to be fully held and embraced by it.

Surrender any thoughts or distractions to this ethereal golden presence.

Watch them leave your body with each exhale,

Spaciousness growing within you,

And then gently allow the light to dissolve like mist,

Leaving behind a quiet vibration of peace and calm.

Notice the quiet spaciousness that pervades your inner world.

Now,

Sink a little deeper into the mattress beneath you with the next few breaths,

Then notice a staircase or a spiral pathway appearing in your mind's eye.

This staircase or pathway will guide you down into the heart of an enchanted garden,

And there you will discover unfolding opportunities to soften and surrender,

Soothing your mind as you transition to sleep.

So,

As I count from one to ten,

Imagine yourself moving along whatever is appearing for you now,

Be it a smooth pathway or a set of steps,

And with each breath,

Continue to soften,

To open to what's unraveling.

One,

Taking your first step,

Noticing what the path or stairs are made of.

Two,

Taking a long,

Steady inhale,

Belly naturally extending,

And three,

A full,

Cleansing exhale,

Belly naturally softening.

Four,

Your heart opens wider,

Receptive to what's unfolding.

Five,

A hush quiets your inner dialogue,

Offering calm presence and curiosity.

A floral aroma starts to weave its way through you.

Six,

As seven,

Soft moss and jade green flora appear in the space around you.

Eight,

The sky overhead is cornflower blue,

With streaks of amber,

Dusk now falling.

Nine,

A subtle golden mist floats throughout the evening air.

Finally,

Ten,

You emerge into an otherworldly garden,

Rich and vibrant blossoms,

Bioluminescent plants,

And a soul-stirring fragrance that weaves through the golden mist.

Spend a few moments to anchor here,

Feeling your feet firmly rooted to the warm,

Rich earth,

As your crown stretches towards the blue,

Amber sky.

And as you ground,

Take a long,

Steady inhale,

Softening with a slow sigh of effortless surrender.

Seven,

You have arrived in a safe,

Secret sanctuary,

A garden that is yours and yours alone.

It's a vast inner world of peace and well-being,

Crafted entirely by nature.

Eight,

A serene hum drifts through the atmosphere,

The garden's enchanted lullaby.

From where you stand,

You can see the circular perimeter that cocoons you here,

A moss-covered stone wall providing safety,

Security,

And comfort.

Take a moment to feel into that boundary,

Providing both spaciousness and protection.

And within this personal safe haven,

Countless varieties of plants find their home.

Some of the plants you recognize,

Like the tranquil lavender with its fragrant,

Violet blooms.

Chamomile grows here too,

Releasing a sweet,

Apple-like scent into the atmosphere.

Lemon balm spreads low to the ground,

With bright green minty leaves.

And wild roses weave throughout the garden,

Enchanting your soul and soothing your mind.

Amidst these plants that you know and love,

There are mystic ones too.

Bioluminescent ferns unfurl in slow motion,

Glowing with soft,

Aquamarine light.

Orchid-like flowers with translucent petals shimmer beneath the amber sun.

And large golden lotus flowers imbued with ethereal light float on the garden's glistening ponds.

Take a few breaths to inhale the sweet wonder and serenity of this garden.

Invite its enchantment deep into your belly and bones on the next inhale.

Releasing your thoughts on the exhale,

Your attention returns to the ground beneath you.

And you notice that the path you're on is a spiral,

One that will slowly but surely lead you to the heart of this sanctuary.

So when you're ready,

Begin along that path,

Absorbing beauty,

Peace,

And wonder with each step.

As you move across the earth,

You feel its warmth rising up to nourish you.

Envision it entering through the soles of your feet,

Offering deep nourishment and release to any residual tension in your body.

Your belly softens in its presence,

As do your hands,

Your shoulders,

Your jaw,

And your forehead.

Any remaining physical tension melts down towards the earth,

Which takes it in for healing and transformation.

You continue to walk,

Mindful step by mindful step,

As your senses widen to more of this garden's features.

Whispering trees provide shelter for birds and small animals of the garden.

Their leaves rustle in the breeze,

And they too appear to glow,

Each leaf imbuing a wise golden aura.

Iridescent butterflies flit gracefully through the evening air,

Moving instinctively and playfully.

They come as a reminder to you to bathe in beauty and joy,

To not endlessly fret,

To not grasp too tightly.

Take a few breaths to inhale their magic,

And to exhale lingering thoughts.

Tend to any thoughts that arise with patience and awareness,

There's no need to push them away.

Instead,

Recognize their innately femoral nature.

They come and they go with ease,

If we let them.

Let your thoughts be as fleeting as mist,

Leaving your body with ease on each out-breath.

As you continue along the spiraling pathway,

Your embodiment of calm becomes more grounded,

Your body relaxes,

Your mind quiets,

Inching closer and closer to a deep restorative sleep.

And notice that the sky is slowly growing darker,

As the earth gently surrenders this day.

It does so effortlessly,

An invitation for you too,

To naturally and gracefully let go.

And your awareness moves across the cosmic dome overhead,

Through radiant hues of magenta and tangerine.

As night falls,

Inner peace expands,

As you prepare to sink even deeper into this serene sanctuary.

Take a moment now to recall the protective,

Moss-enshrouded walls that encircle the far reaches of this garden.

They remind you that you're safe,

That you're supported,

And that,

Like this garden,

You are cared for.

And let this sense of safety help you to settle even deeper.

Now the spiral path is approaching its end,

And as it does,

You arrive at the heart of the garden,

You arrive at the sanctuary within the sanctuary.

A soft bed of velvety moss lies in its middle,

Surrounded by garden beds of luminous flowers and aromatic herbs.

Ancient stones covered in ivy form a circle around the mossy grove,

And a few whispering trees add shelter and protection.

Take a few breaths to envision this enchanted circle at the heart of the garden.

It is a place where you can rest deeply and completely,

In mind,

Body,

Heart and spirit.

Notice there are blankets and cushions laid out for you there,

And when you're ready,

Envision yourself coming to rest.

Your body settles as night falls,

And as it does,

You attune to your breath.

Notice the floral,

Herb aroma of each inhale,

And the way you soften with each exhale.

As you absorb the beauty and tranquility of this moment,

Your thoughts may still arise from time to time,

But as they do,

Another voice rises within you.

It asks,

What if I don't need to hold this thought right now?

What if again and again,

I decided to let go?

And with grace and ease,

Each rising thought departs as gently as it arose,

Without force or resistance.

It flows back out the way it's meant to,

And your mind leans back into its underlying peace.

Despite the darkening cosmos,

The garden is still aglow.

The aura of bioluminescent plants and petals grows brighter.

And fireflies now dart through the atmosphere,

And as if sent by the magic of the universe,

Rose petals aglow with soft pink light begin floating down to earth,

Drifting with ease through the quiet,

Gentle breeze.

And allow yourself to be wholeheartedly enchanted by the pastel glow of these falling petals.

As they drift eloquently towards the fertile ground,

They remind you one last time to let go,

To surrender to stillness,

To release with grace and ease.

Watch them fall,

And as they land on the velvet moss that surrounds you,

Silently repeat,

I surrender with ease.

I am drifting off to sleep.

I surrender with ease.

I am drifting off to sleep.

As the day continues to effortlessly slip away,

You notice the full moon rising in the night sky.

It casts silver light on the sky,

And the stars in the sky.

Across the entire garden,

And upon every inch of your own body.

Take a long,

Slow breath into the presence of this silver light,

And exhale to release.

Inhaling serene silver light,

Exhaling to release.

A deep quietude reverberates in the evening air.

Envision yourself becoming even more comfortable,

Wrapped in the warmth and comfort of thick blankets,

Head melting into a soft,

Plush cushion.

Your inner eye is growing tired now too,

So let it take one last look around this sweet sanctuary.

Notice the soothing hues of the dark sky,

Deep sapphire and darkened amethyst.

Notice the sparkling silver light of the cosmos,

And the fireflies that dart like shooting stars.

Notice the gold,

Pink,

And aquamarine radiance of the bioluminescent flora,

And the dark silhouette of their garden backdrop.

See the warmth of the earth beneath you,

The smell of herbs and blossoms entering your nostrils,

And the feeling of being deeply grounded and unconditionally held.

Take a few slow moments to savor what this place looks and feels like,

Before gently letting your eyes close to it all.

Even if your eyes can't see it,

You can still sense that you're there.

As your inner eye relaxes inside the garden,

You're another step closer to deep sleep.

But now,

You can tend to your physical body one last time,

As you relax deeply and completely from head to toes.

So,

Draw your awareness towards the very top of your head now,

And as you sense into your crown and forehead,

Silently whisper,

I give you permission to let go.

I give you permission to rest now.

Now,

Sense into your cheeks and your jaw with the same gentle awareness,

And as before,

Silently repeat,

I give you permission to let go.

I give you permission to rest now.

Allow your whole face and head space to surrender,

Melting into the pillow beneath it.

Now,

Sense into your neck and shoulders,

Bearing witness to whatever is present there,

And silently repeat,

I give you permission to let go.

I give you permission to rest now.

And as your shoulders melt into the earth,

Invite your arms to relax in the very same way.

Give them full permission to let go,

To cease all grasping,

As they drop deeper into the surface beneath them.

Now,

Sense into your chest and heart,

Taking a few slow,

Loving breaths into and out of this space.

Now,

Notice the deep nourishment of each inhale,

And as you exhale,

Silently repeat,

I give you permission to let go.

I give you permission to rest now.

Now,

As your heart space relaxes,

Your awareness descends to fill your belly.

Sense into your stomach,

Your hips,

And your pelvis,

And with your next few breaths,

Invite them to surrender completely.

Let any residual tension dissolve into the cocoon of the earth below.

Now,

Slowly guide your awareness down your legs,

All the way down to the tips of your toes,

And as it travels,

Repeat those same freeing words,

I give you permission to let go.

I give you permission to rest now.

As your body relaxes completely,

So does your mind.

Serenity stretches through every fiber of your being.

Now,

You can see clearly that here and now,

There is nothing for you to do,

Nothing for you to fix,

Nothing for you to figure out.

It's a fully embodied realization,

Offering you immense calm and freedom.

Now,

Inhale deeply into the peace of this present moment now,

And exhale gently.

Deep inhale into presence,

Gently exhale into presence.

Even though you can no longer see the garden,

It still holds you and is still within you.

Your inner garden is a vessel for peace,

Always available to reawaken your inner calm.

Now,

There's truly nothing left for you to do or visualize,

Let yourself simply be.

Breath by breath,

You'll have transitioned into a sleep that is deep and serene,

That will fuel,

Nourish and replenish.

Allow your breath to flow gently as you drift into slumber.

And perhaps,

Even if only subtly,

A lingering trace of lavender,

Rose or chamomile sings its way through your nostrils,

A sweet reminder of your inner enchanted garden,

A gentle reminder of the peace and calm that lives within you.

Until next time,

Goodnight my friend,

Goodnight.