Tonight you will fall asleep in minutes,
Cocooned by an earthy red,
Nordic cabin and sheltering,
Snow-capped mountains.
Whether you're just settling in or are returning to rest after waking in the middle of the night,
You're in the right place.
Breath by breath,
Word by word,
You will be led on a journey of unfolding surrender,
Leaving the weight of the day behind you.
My name is Jason Stevenson and it's a gift to guide you through this meditation.
Whoever you are,
Wherever in the world you are,
I welcome you wholeheartedly.
This is your moment to retreat,
To find the quiet,
Well-rested,
Peaceful place inside of you.
Take a moment to let your body softly stretch,
Giving it permission to gently wring out any obvious tension or tightness.
Then settle back into stillness,
Head melting into your pillow,
Body into the mattress supporting you.
And as you settle in,
Take a few slow conscious breaths,
Inhale to gently expand and fill your lungs with nourishment,
Sensing every exhale as an invitation to surrender the day and stories behind you.
You have full unconditional permission to begin letting go.
Continue to breathe naturally as you begin to imagine that in the cosmos above,
A soft shimmering orb of silver light descends towards your crown.
It glistens like moonstone,
Ethereal and iridescent.
As it approaches the very top of your head,
Sense into its peaceful,
Loving,
Calming aura,
And when it makes contact with your crown,
Imagine those frequencies spreading across your scalp.
Your entire scalp is soothed,
Almost as if it were being gently massaged by this soft moonstone light.
Then it naturally expands to fill your entire upper head and forehead,
Melting any tension in those small muscles above and around your eyes.
Take a slow,
Steady breath into the top of your head and releasing with a sigh of gentle surrender.
It's not long before the light fills your entire head and face,
Soothing your temples and cheeks,
Your ears and nose,
Dissolving any tension you've been holding in your jaw.
Imagine your entire head fully bathed in this iridescent silver light as you silently repeat,
I slowly,
Gently surrender,
I slowly,
Gently surrender.
The light flows with ease and grace along the sides of your neck,
Gently releasing any tension or tightness that's been held there.
Then it runs naturally along and through your shoulders,
Melting tension from your muscles,
Dissolving any weight or baggage you don't need to carry now.
Release a slow exhale of natural,
Unforced surrender,
Helping your shoulders to settle and soften.
And with your next few breaths,
Envision the light unfolding through every cell and your arms,
Bringing peace and ease to your upper arms,
Nourishing your elbows with luminous grace,
Comforting your forearms,
Restoring every cell and nerve there,
And filling the joints of your wrists,
Offering ease,
Love and comfort.
Gently,
The light pours into every square inch of your hands,
Dissolving any urge to cling or hold onto the past.
Give your hands permission to soften,
To release,
Not by pushing away,
But by natural,
Effortless surrender.
Take a couple of slow breaths down your luminous arms,
Letting them melt even deeper into the bed below,
And guide your attention to your collarbones,
Where the light offers for a full breath,
Then gently descends to fill your heart and chest.
With each inhale,
The light expands,
A growing sense of peace and ease pervading your heart,
And with each exhale,
This light softens,
Surrendering to the support of the earth.
As you take a few spacious breaths through your heart centre,
Silently repeat,
I am ready and willing to rest.
Ease radiates out to your back body,
Dissolving any knots of tension,
Before slowly travelling the length of your spine downwards,
Soothing this central neural corridor all the way down to its base.
As the silver light reaches your tailbone,
It expands to fill your entire pelvic bowl and belly.
Your stomach softens with each breath cycle,
Letting go a little more with ease,
Patience and grace.
Let your attention rest on your hips for a full,
Loving breath as moonstone light nurtures these joints,
And slowly and naturally,
The light flows down your legs,
Softening and soothing your quads and hamstrings,
Bathing and blessing your knees,
Guiding your calves to melt and find ease,
Soothing your ankles,
Offering care and appreciation for their support.
With your next breath,
The light passes into your feet,
Guiding your soles and toes into deep rest and complete surrender.
Take a couple of slow breaths all the way down to your soles,
Inviting your legs to let go completely for tonight,
There's nowhere they need to take you.
For a few nurturing breath cycles,
Sense into your whole body,
Imagine that every cell,
Muscle,
Bone and nerve fibre is blanketed by soft silver light.
It surrounds your body with an aura of peace,
A subtle cloud that cocoons and protects you.
Now focus your attention on your mind's eye,
A glow in ethereal moonstone light,
And watch as the light transforms now,
Becoming more like a soft winter mist.
See the mist begin to part as a tranquil lake surrounded by snow-capped mountains begins to crystallise in your mind,
The lake is as still as glass,
Not quite frozen but certainly chilled.
And in the centre of a lake is a small island with an A-framed Swedish cabin painted a deep earthy red,
It glows warmly against the soft winter surroundings.
As you stand at the edge of the lake in the base of the valley,
With protective mountains reaching towards a grey-blue sky,
You notice a wooden pier crossing the lake to the island.
Snow falls gently,
Dusting the pier in a thin blanket of white.
Take a moment to pause here and let the imagery settle,
More details begin to emerge.
Like the tall pine trees that shelter the cabin on the island,
Their long,
Evergreen branches are also dusted by a thin layer of glistening snow.
The general atmosphere is hushed and serene.
The grey-blue sky carries a quiet whisper that evening is near,
And the mountains are perfectly reflected in the still surface of the water.
Your gaze shifts to the pier that travels from where you stand now to the island's edge,
And when you're ready,
You begin a slow,
Mindful journey along it.
Your feet are covered in warm winter boots,
And a thick coat is wrapped around you.
With each step,
You leave a subtle footprint in the snow-dusted wood,
And a subtle echo of each step radiates out into the silence.
The lake stretches out on either side,
Still and reflective,
And with each movement you make,
Your body softens,
Your heart widens,
And your mind quiets to receive the serenity of the cabin retreat just up ahead.
You're nearly there,
And as you walk the last stretch,
You inhale and exhale the fresh scent of pine.
It deepens your embodiment of peace,
Ease and groundedness.
Now,
You step off the pier and onto the chestnut soil of the island.
The shoreline is rocky,
And the pine trees tower over you.
You feel safe and protected beneath them.
The cabin is right in front of you now,
And you admire its Nordic beauty.
Its A-frame structure is wide and steady,
Rising gracefully to a sharp peak.
The front wall is adorned with classic Swedish windows,
Tall with multiple small panes,
Set inside crisp white frames.
Soft gold light pours through them,
Speaking to the glowing fireplace inside.
The wood smoke spirals into the air through a chimney on the roof.
You have arrived,
You have landed at the foot of your own personal retreat space,
A place where you can step away from the world behind you,
And into quietude,
Peace,
And deep rest.
So,
As you make your way to the cabin's front door,
Take a moment to pause.
Silently repeat,
I am willing to deepen my surrender.
I am ready to welcome deep and total rest.
Soften with a sigh on your next out breath,
And then slowly turn the doorknob as you make your way inside.
Warm air embraces you instantly,
Infused with the scent of burning pine and subtle spice.
You take off your coat and boots,
Slipping into a cotton robe.
Your feet settle into soft slippers.
Now you gaze around at the single spacious room of the cabin.
Its roof is towering,
With fairy lights strung along the beams in gentle rhythmic loops.
Their tiny bulbs emit a soft,
Golden glow,
Adding an air of enchantment to this peaceful inner haven.
The solid oak floors beneath your feet are thick and grounding,
And pale golden candles burn safely and gently all around the room.
A cast iron stove sits at the far end of the cabin,
With lofty windows on either side.
And before it,
A plush rug and cushioned armchair rest.
They have been waiting for you to come and settle here.
But before you move gently to take a seat by the fire,
You pass by the cabin's small kitchen.
Shelves are stacked with mismatched plates and mugs,
All handmade and used many times before.
And there,
On the kitchen counter,
Is a mug with steam rising from the tea inside,
Filling your nostrils and the space with the rich spiced scent of cinnamon,
Ginger,
Cardamom and clove.
Take a few breaths to let this fragrance fill your body and warm your soul,
Guiding you to soften into the love and support of this cabin.
You pick up the mug,
Feeling its warmth radiate into your palms.
Then you slowly make your way to the fireplace,
Settling into the armchair before it.
Place your tea on the small wooden table next to you for just a few moments,
And drape a soft blanket across your legs and belly.
Now allow yourself to sink deeper into the supportive cocoon of this retreat space.
This place is here to hold you,
Just as you are,
And to restore you on all levels of your being,
To guide you into a deep and restful night's sleep.
Now,
Connect with your breath as you simply notice what it feels like in your body to be here.
Feel the support of the chair,
Cushions and blankets that comfort you.
Notice the warmth of the fire against your skin and in your body,
And notice how your body begins to melt here,
From the crown of your head down to your toes,
Surrendering any tightness you no longer need to hold.
As your body relaxes,
So does your mind,
The two are intricately woven.
But now,
To deepen the surrender through heart and mind,
Shift your awareness to the things you hold mentally and emotionally.
Notice if there's any events or ideas that you've been ruminating on,
Or any stress,
Anxiety or other difficult emotions that have been present for you today.
You don't need to forcefully seek or dig up anything,
Just notice if something's there that has been holding you back from mental and physical rest.
And use your breath to support yourself in letting these things go,
Exhale,
After exhale,
After exhale.
Allow the house to hold what you don't need to carry into sleep.
And give yourself permission to be free from all of it now,
All ruminating or stressful thoughts,
All difficult or uncomfortable emotions.
Surrender the day behind you to uncover the peace of this present moment.
You might notice your mind resisting a full and complete surrender,
And if so,
That's entirely normal,
You don't have to force yourself to let go.
Just gently start to soften as much as possible,
In mind and in heart.
And you can also let your thoughts,
Worries and emotions know that you see them,
And that there are other times to think,
Plan and problem solve.
But now,
It is time to rest,
Now it is time to let yourself be free from all of it.
So offer your mind and heart a few words of kindness,
And then lean back into surrender.
Silently repeat,
I see you,
And I hear you.
I love you,
And I care for you.
I can revisit you tomorrow,
But for now,
I am going to rest.
Let yourself sink into the chair that holds you,
Feeling the golden warmth of the fire against your skin.
And as you settle deeper into peace and inner quietude,
Pick up the mug with that warm,
Spiced tea inside.
A subtle wisp of stream spirals up from its surface.
Take a moment to reconnect with the scent it carries for a couple of breaths.
And when you're ready,
Begin to sip mindfully,
Feeling its warmth land and settle in your belly.
And as you sip your tea,
Gaze out through the cabin's window.
Without you even realizing it,
Night has fallen.
And a full moon has risen to take its place in the sky.
The moon's silver radiance illuminates the snow-peaked mountains and the tall,
Protective pines just outside the cabin.
The lake is calm and quiet,
A perfect mirror of its surrounding.
And gently falling snowflakes collect on the windowsill.
You are safely sheltered here,
Deeply protected,
And warmly invited into a solid night's sleep.
And let yourself drift off at any time.
Until sleep comes,
You admire the beauty and wonder of this quiet Nordic retreat.
Your gaze traces the various warm,
Grounding features tucked here inside with you.
Soft,
Natural wood walls glow in the golden light.
A bookshelf with worn,
Beloved books and small,
Potted plants.
Ambient light of candles and string lights,
Filling the space with enchantment and wonder.
And the hypnotic dance of golden flames in the cast-iron stove.
An anchor for your awareness that melts any and all thoughts from your mind.
There's something else here too.
Something you hadn't noticed before.
On the far side of the cabin is a bed,
Tucked into the quiet corner of the room.
Its frame is low and sturdy,
Made of warm,
Unheed wood.
A heavy duvet is draped over it,
And two plush pillows rest there as well.
The bed is made in fresh flannel linens.
It warmly invites you into tonight's final surrender,
Into the deep oasis of sleep.
Ready,
Take your final sip of your spiced tea,
And set the mug aside.
Rise to your feet,
And gracefully make your way to the bed.
Remove your slippers and cotton robe,
And slip into your favorite pajamas that will help keep you warm and comfortable through the night.
Tuck yourself into the sheets,
Beneath the heavy duvet,
Allowing your head to melt into one or both of the pillows.
Take a long,
Deep inhale,
And a slow,
Steady exhale.
As your head softens into the pillow,
Notice if there's anything else it's holding,
Anything you can gently release into the pillow and earth below.
If it helps,
You might silently repeat,
I give myself permission to release this now.
Now it's time for me to rest.
I give myself permission to release this now.
Now it's time for me to rest.
Now it's time for me to rest.
From where you lie,
You can still see the mountains and moon beyond the window.
They remind you of how this sanctuary is holding and protecting you,
And how the universe unconditionally supports you.
Now it's time for me to rest.
Take a few final moments to hold the imagery of this cabin and its surroundings in your mind's eye.
Offer it a word of gratitude for all that it's revealed and shared with you.
Then imagine your eyelids growing heavy,
Slowly fluttering to a close as the bed continues to support you.
One last time,
Move through your body alongside my words,
Entering into a deep and total,
Full-bodied surrender.
Begin by drawing your attention to the crown of your head,
And invite this space to soften,
To deeply,
Completely soften.
Sensing into all the muscles in your forehead and around your eyes,
Inviting these areas too to soften,
To completely surrender.
Sensing your face,
Your temples,
Your cheeks,
Your jaw,
All tension,
Anything you've been holding there to melt away,
Deeply,
Completely relaxing.
As your whole head melts into the pillow supporting it,
Become aware of your neck and shoulders,
Giving them permission to fully let go now.
Let everything,
Every worry or weight sink into the earth below.
Let it all go.
From your shoulders to your fingertips,
Relaxation flows,
Every muscle surrenders,
Any last grip you've been holding releases,
Deeply,
Completely surrendering.
As your arms melt into your mattress,
Your attention settles in your heart and chest.
Each breath flows gently through this space,
Naturally expanding on the inhale and melting on the exhale.
Give your heart and chest permission to deeply,
Completely let go,
To sink naturally,
Gently into slumber.
Relaxation flows along your spine,
Soothing your entire nervous system,
And before landing gently in your belly,
Your belly expands and softens naturally with each full breath cycle,
Rising and falling,
Rising and falling.
Falling into sleep,
Your entire pelvis and your hips are blessed by your relaxed awareness,
Softening into the mattress beneath them.
And finally,
This journey nears completion,
As your awareness drifts down your legs,
Inch by inch,
To the tips of your toes,
Softening and surrendering through your legs,
Deeply and completely.
As your feet and legs melt into your mattress,
You feel deeply grounded to the support of your bed and the earth.
You are able to let go fully now,
Falling gently to sleep,
Into a deep,
Restorative night of slumber.
Your body is relaxed,
Your mind is quiet,
And sleep is on its way.
As slumber slowly unfolds,
Allow yourself to drift with ease,
As a series of affirmations flow through you.
You don't need to grasp these words,
Nor repeat them,
Simply let them move through your subconscious mind,
Supporting you to slip away into a quiet world of sweet,
Peaceful dreams.
So,
My body is safe and relaxed,
My mind is quiet and at peace,
I am held,
Loved and supported,
I am at home in my inner sanctuary,
My heart is full and nourished,
My spirit is calm and free,
I release what does not serve me,
I embrace the goodness that surrounds me,
I am ready and willing to surrender now,
I am centred and steady in this moment,
I am nourished by every inhale,
I let go with every exhale,
I am worthy of rest and ease,
I allow peace to flow through me,
I am patient and compassionate with myself,
I am unconditionally supported by the universe,
I am at peace,
This moment is enough and so am I,
I have all I need within me,
I trust the natural unfolding of my life,
I am deeply at peace in all layers of my being,
And until next time,
Goodnight my friend,
Goodnight.
