Good evening and welcome.
My name is Jason Stevenson and in tonight's sleep meditation,
You will fall asleep swiftly and with a sense of weightlessness,
Carried by a glistening cloud through a shimmering celestial tapestry.
There are no prerequisites for being here,
Whoever you are,
Wherever in the world you're joining from,
It's an honor to have you.
May this practice soothe you from the first breath,
As you gently drift into a deep and restorative sleep.
Before we begin,
Make any adjustments to your posture as needed.
You might like to stretch a little or reposition your pillow.
Do whatever you need to do to settle in and then let your body sink into stillness,
Feeling just the subtle movement of each breath.
And as you pay attention to your breath,
Take a slow deep inhale and a full cleansing exhale.
Another slow,
Steady breath in,
Releasing you as you breathe out.
Take a couple more slow,
Deep breaths in this way.
And with your next exhale,
Gently let go of the day behind you.
Continue to breathe naturally,
Knowing that each exhale is a reminder to soften,
To slow down,
To surrender.
Now,
Notice the felt sense of your body on the surface beneath you,
Feeling how supportive and steady it is.
And as I guide you through your physical body in just a moment,
I invite each part that I name to release a little bit more into the surface.
If there's any tension,
Heaviness or discomfort,
Imagine it melting into the bed below and down into the earth beneath that.
And with each passing moment,
With each slow breath,
Steady breath,
Feel yourself becoming lighter and lighter.
So begin by drawing your awareness to your feet,
Sensing your toes,
Your soles,
Your heels and the tops of your feet.
And imagine you could send a warm,
Soothing breath all the way down to these parts of you.
And as you exhale,
Invite your feet to surrender,
Any discomfort or restlessness melting into the surface below.
Your feet relax deeply and completely as your attention rises through your ankles,
And into your calves.
Sense into your lower legs completely,
Then send them a slow,
Nourishing inhale.
And as you exhale,
They surrender more fully to the mattress.
Deepen the release with another slow,
Mindful breath,
Your lower legs becoming lighter and lighter.
Your awareness travels through your knees now,
And slowly into your thighs.
Become aware of whatever's present in your body.
Quads or hamstrings.
And if there's any tension or discomfort there,
Invite it to dissipate as you breathe out.
Take a slow,
Steady breath down both of your legs.
And with the out breath,
Feel any residual tension,
Stress or restlessness melting away.
Your legs becoming increasingly weightless,
Breath by breath.
Now,
Guide your awareness into your hips and lower abdomen.
And as you take a few slow,
Cleansing breaths into this area,
Gently soften throughout this space.
And with each inhale,
Your hips and pelvis are filled with spaciousness.
And with each exhale,
Any discomfort dissipates,
Leaving your lower abdomen lighter and freer.
Observe as this sense of ease and lightness gradually expands to fill your whole belly.
With every in breath,
Your belly naturally and gently expands.
And with every out breath,
It softens,
A reminder of how natural it is to let go.
With each passing moment,
You become more and more relaxed.
And as your body relaxes,
So does your mind.
Finding your peace in this present moment.
Now invite this ease and lightness to expand further,
Filling your entire chest,
Heart and lungs.
And expanding through your back body as well.
With each inhale,
Feel these areas naturally and gently extend outwards.
And with each exhale,
They soften.
Any tension or discomfort that's present in your chest or your back melts a little more with each breath,
Seeping down into the bed and the earth beneath you.
Take a few more slow,
Mindful breaths here,
Inviting your energetic heart to expand with the in breath.
And letting go with the out breath.
Now become aware of your fingertips,
Your palms and the tops of your hands.
And invite them to gently let go,
Releasing any grip they hold on the past or future.
And see if your hands can surrender completely to this very moment,
Knowing there's nothing they need to attain.
What you need is right here,
Right within you.
Now guide your awareness through your wrists and into your lower arms.
Relaxing these muscles with an out breath.
Gradually,
Your attention travels through your elbows,
Into your upper arms.
Any discomfort or tension melting into the surface beneath them.
Take a long,
Slow breath all the way down your arms,
All the way to your fingertips.
And as you exhale,
Release a gentle sigh of surrender.
Your arms relax deeply,
Leaving them light,
Spacious and free.
And as your arms soften completely,
You sense into your shoulders and neck.
Notice if there's any tension or heaviness there.
And imagine you could gently massage it out of your body with a few slow,
Intentional breaths.
Each inhale sends ease,
Love and lightness to your neck and shoulders.
And each exhale carries away what they do not need to hold.
Another slow,
Steady breath here.
And softening even more with the out breath.
Now take a few slow,
Steady breaths into your face and head.
And as you breathe out,
Your jaw softens.
Any tension in your forehead unravels.
And any discomfort or unease elsewhere in your head begins to melt away.
Imagine that each inhale fills your entire headspace with a calm,
Soothing energy.
As your head and thinking mind grow lighter and lighter.
And as you take a few more mindful breaths to consciously release any lingering thoughts,
Tension or worries.
They do not serve you here.
And with each exhale,
You can choose to let them go.
And your whole body is deeply,
Deeply relaxed.
And so is your mind.
You're as weightless as stardust.
With each breath,
This embodiment of relaxation only grows.
And as it does,
You notice that the bed beneath you has been transformed.
What holds you now is a soft,
Pillowy cloud.
Warm and luminous,
As if it too were made of stardust.
It's soft and yet equally supportive.
It holds you with great strength,
As if the stardust were woven together like a celestial cushion.
Take a few breaths to sense into this cosmic presence of the cloud beneath you,
Molded perfectly to your body.
And with each exhale,
Your whole body and your mind releases into it,
Growing lighter and lighter with each passing breath.
Now,
With ease and comfort,
You imagine your body rising,
Led gently into the night sky by the shimmering cloud beneath you.
Envision yourself floating safely and securely above your home,
Above the town or city you live,
Slowly drifting towards the stars that illuminate this sky.
Take a slow,
Steady inhale,
Exhaling to gently release any worldly attachments.
Now,
Inhale to fill with the ease and spaciousness of the universe,
Exhaling to free your mind.
The world fades from view as your attention drifts through the quiet,
Infinite universe.
The stars twinkle like polished gemstones,
Pulsating with radiant silver light.
And all the while,
You are held by the cloud cushion beneath you,
As if it were a celestial chariot.
Deepen your awareness by the way it glistens,
Emanating gold silver light into the velvet blue night.
Take a long,
Deep breath in and exhale to soften further,
Surrendering to sleep whenever it wishes to come.
And as you float,
You become aware of a quiet hum that fills the universe.
It lulls you into stillness,
Infusing every cell of your body with a harmonious,
Peaceful frequency.
Welcome this soft,
Celestial symphony into every cell of your body,
As it deepens your embodiment of relaxation.
From the crown of your head to the soles of your feet,
You effortlessly surrender again and again,
Tension dissolving into the gentle winds that surround you.
Use your breath to help you surrender,
Intentionally releasing any stressful thoughts,
Any discomfort,
Any physical tension.
Envision these things leaving your body and mind with ease,
Drifting like wispy clouds into the cosmos,
Until they dissolve completely.
You continue to float on and on,
Marvelling at the beauty of this universe.
Shooting stars dart like fireflies across the dark canvas of night.
Their trails glimmer briefly,
Like soft,
Silver ribbons that weave through the night.
Soon they fade from sight.
Constellations begin to take shape as well,
Like ancient guardians watching over you.
One constellation draws your attention a touch more than the others.
It is Lyra,
A delicate but commanding constellation,
Her stars forming a brilliant,
Diamond-like shape in the sky.
Lyra is both powerful and elegant,
A symbol of harmony,
Peace and grace within the cosmos.
She is named after Lyra,
A small,
Harp-like instrument,
Known for its delicate,
Celestial tones.
She radiates an aura that calms and soothes,
Quiets and nurtures.
Take a moment to envision this serene constellation illuminating the universe.
Feel each of its stars emanating a frequency of peace,
Well-being and relaxation.
With each breath,
Sync your own energy field with Lyra's properties.
As you inhale,
Welcome her silver luminosity deep into your cellular matrix.
Visualize residual tension melting away,
Restless thoughts dissipating completely.
And as you exhale,
Surrender to the cloud that still carries and supports you.
Gently unravel,
Breath by breath,
As you slowly drift into an ever-deepening state of relaxation,
Soon transitioning to sleep.
Lyra watches over you and continually bathes you in relaxation as you float through the night sky.
You can soften your fixation on her stars,
Knowing that she'll continue to be there,
Filling your body and your mind with sweet,
Soothing vibrations.
And as your awareness expands back out,
You become aware of colorful galaxies stretched throughout infinite space.
Notice how each galaxy swirls slowly and hypnotically,
Glowing with radiant hues of deep amethyst.
Soft pink and sweet clementine.
Take a few quiet moments to let yourself drift amongst these celestial wonders,
Bathing in their calm cosmic energy systems.
With each inhale,
Your body fills with the wonder,
Peace and harmony of the stars.
And with each exhale,
You surrender wholeheartedly,
Consciousness drifting towards sleep.
Remember that as you float,
You're continually and unconditionally supported by the cloud chariot beneath you.
It's perfectly fitted to your body,
Providing both softness and security.
Allow it to carry you further and further.
As weightlessness cloaks and fills you.
You listen to the soft whispers of the wind,
Which carry away any thoughts that arise.
It's entirely natural for thoughts to crop up from time to time.
It's in the mind's nature.
However,
You can release your thoughts as swiftly and naturally as they come.
Exhale them to the cosmos.
As you give yourself full permission to float freely and serenely through time and space.
There's nothing you need to do here but surrender.
There's nothing to hold on to and nothing to prove or fix.
This moment is enough,
Just as it is.
So see if you can melt ever more deeply into it.
And savor the sweetness of its melody as you float on upon your shimmering stardust cloud.
As you continue to drift,
Your journey through the stars begins to slow.
Gradually,
You find yourself moving towards a peaceful,
Serene moon made of fine crystal sand.
Each grain refracting the light of the stars.
Notice how its surface shimmers,
Creating a healing,
Soothing aura all around you.
All around this celestial body.
Envision yourself slowly approaching it,
Held and guided by the cloud you rest on.
As you come closer,
You see fireflies dancing gracefully through the air around the moon.
They move in graceful,
Fleeting patterns,
Casting ephemeral ribbons of light across the universe.
And notice how the air is filled with the sweet fragrance of celestial flowers,
As golden,
Otherworldly petals float throughout the moon's aura.
Imagine what this fragrance smells like,
Perhaps like wild rose or jasmine.
Inhale its sweetness deep into your body,
Relaxing with the exhale.
Now imagine yourself coming to land on this stable,
Steady moon.
And as you do,
The cloud that carried you here dissipates,
And instead,
You sense the fine crystal sand now holding you,
Cocooning your body in warmth,
Love and healing.
Take a long deep breath in,
And as you exhale,
Melt deeper into the crystal sand.
Another long deep breath in,
Releasing a subtle sigh of surrender.
Here on this brilliant moon,
You sink back into total stillness.
There's nowhere you need to go now.
And as you rest here,
You gaze back out at the universe,
Catching sight of Lyra once again.
And envision her diamond-shaped formation beaming down upon you,
Sending you peace,
Love and harmony.
And become aware of those radiant galaxies again as well,
Enchanted by the colorful,
Swirling bodies.
Inhale the magic,
Peace and serenity of the universe.
And exhale to let your consciousness drift,
Closer and closer to sleep.
This moon will hold you as you drift off now,
So as you rest,
Let's take a deep breath in.
One final,
Celestial journey through the body.
Envision each body part becoming infused with a hue of light that soothes you most.
It could be Lyra's white-silver glow,
Or a vibrant hue from a nearby galaxy,
Amethyst,
Magenta,
Aquamarine or amber.
Just take a moment to first identify the particular color that you feel most drawn to in this moment.
And when you're ready,
Guide your awareness to the crown of your head.
Imagine your chosen light entering your crown to fill your forehead,
Dissolving any remaining thoughts and any residual tension here.
Your mind-space grows spacious and quiet,
Filled by the love and serenity of the cosmos.
Envision this light encircling your temples,
Soothing your cheeks and relaxing your jaw.
Let the light fill your head completely,
Offering peace and deep relaxation on both the physical and mental levels.
Then welcome this light into your neck,
As it soothes your muscles there,
And any last tension melting away.
Then feel it massage your shoulders gently,
As they melt into the crystal sand beneath you.
Take a long deep breath in,
And exhale to soften a little more.
Then envision this light traveling down your upper arms,
Through your elbows,
Into your forearms,
Your wrists and your hands.
Then envision your arms completely filled with light,
Every cell nourished,
Every muscle relaxed.
Your arms relax with grace,
Ease and a willingness into the soft sand beneath you.
Now become aware of your heart and lungs,
As you inhale to fill your whole chest with the celestial glowing presence.
With each inhale,
Your energetic heart expands,
And with each exhale,
It softens into a deep,
Integral sense of inner peace.
Expanding and softening with each and every breath,
The light radiates out to your back body,
Soothing every muscle as you sink deeper into the light.
The crystalline surface of the moon absorbs anything that does not serve you,
Alchemizing any tension or unease into pure,
Universal energy.
Now welcome the light as it flows along your spine.
Let it soothe and soften your ribs,
Your nervous system,
And every cell and muscle it passes.
It seeps down to fill your belly,
Your pelvis and your hips,
Filling your lower abdomen to its outer reaches.
Take a slow,
Deep breath to envision this light gently pulsating as it nourishes this space.
And exhale gently to soften here.
Whatever does not serve you sinks into the sand of the shimmering moon.
As your hips are lovingly nourished,
The light begins a slow and final journey down your legs.
It fills your upper legs,
Passes into your knees,
Flows through your lower legs,
And eventually through your ankles and into your feet.
Take your time to envision your legs becoming completely infused with the restorative,
Serene light of the cosmos in whatever hue feels most deeply nourishing to you at this time.
Then envision your whole body saturated with calming,
Healing,
Transformative light.
Take a slow,
Deep inhale to envision this light expanding,
Creating an aura of peace all around you.
And exhale to soften,
To melt,
To embody total surrender.
Your body is deeply relaxed in every cell,
Bone and muscle,
And your mind is spacious and quiet.
Deep restorative sleep is near.
You will transition to that place of slumber at any moment.
But now,
Just take a few more breaths to absorb the beauty,
Wonder and tranquility of this cosmic landscape.
Feel yourself weightless,
Free,
And serene here,
Imbued with an aura as ethereal as stardust.
You might choose to thank this inner,
Otherworldly realm for the deep relaxation and inner peace it has bestowed upon you.
Even as you leave this place,
Its qualities will stay with you.
You will carry them into the days to come.
And now,
When you're ready,
Let your inner eye flutter to a close,
As you let your consciousness drift away now into the quiet,
Serene expanse of sleep.
As you slowly and effortlessly float off,
Let the celestial music continue to stream through you.
Feel its calming,
Soothing vibrations pervade your body and mind.
And in no time,
You enter a deep,
Sweet slumber without even realizing it.
May the serene,
Cosmic lullaby carry you now,
And until next time,
Goodnight my friend,
Goodnight.
