Get back to sleep swiftly and gently tonight,
As your mind and body are guided to surrender,
Not with force,
But with grace.
Whether you've woken in the middle of the night or are just crawling into bed,
This practice is for you.
Sleep is closer than you think.
And you don't need to make it happen.
So,
As you settle in.
.
.
Gently exhale any frustration or tension you might hold about being awake.
Trusting that your body already knows the way back to rest.
My name is Jason Stevenson,
And I welcome you warmly to this practice.
There's nothing you need to do right now.
Nothing to solve or force.
Simply allow my words to carry you,
Breath by breath.
Into the deep restoration you seek.
So let's begin by taking a long,
Slow,
Deep breath in.
And exhaling completely.
Another long,
Slow,
Steady breath in.
And softening with the exhale.
Then guide your attention away from your thoughts.
Away from all worry and rumination.
Into your physical body.
Feeling all the touch points between you and the bed beneath you.
Notice the way that you're held here without condition.
Grounded.
Stable.
Supported.
Then bring your awareness to your feet.
Sensing into your toes.
The soles of your feet.
Your heels.
And the tops of your feet.
Invite them to grow heavy and relaxed.
As if sinking down into the soft earth.
The kind of Earth you might find in a warm,
Sleepy,
Starlit meadow.
There's nowhere your feet need to take you tonight.
Let them surrender completely.
Then allow this sense of ease and release to move into your ankles.
Dissolving any tightness or tension they may have collected through the day.
Than sensing into your lower legs,
Calves melting.
Bones resting.
Muscles unwinding completely.
Bring your attention to your knees.
Letting them know there's nothing they need to hold or brace for.
Invite your knees now to rest deeply.
To sink into slumber when the time comes.
Then allow this wave of relaxation to enter your thighs.
Guiding these muscles to let go for the night.
Invite them to release all effort.
Striving.
Melting with gravity towards the earth.
Take a long,
Slow,
Steady breath.
As if breathing all the way down to your toes.
And exhale to let your legs relax even more.
Giving way to the night that's holding them.
Guide your awareness gently into your hips now.
And expand to fill your entire pelvis.
Notice any areas of tightness here.
And imagine a natural softening.
As though your tailbone is dropping gently towards the earth.
Witness your belly as you breathe.
And allow without force.
Your core muscles to soften.
Notice a gentle rise of your belly as you breathe in,
And the way it softens as you breathe out.
And sensing into your ribcage.
Your lungs.
And your chest.
Feeling how these areas too expand and relax gently.
And for a few breaths,
Create space for your upper body to gently expand in all directions.
Expanding with an inhale through the sides of your ribcage.
Softening with the exhale.
Expanding gently through your back body as well.
And surrendering wholeheartedly with the out-breath.
Continue to breathe naturally as your attention travels along your collarbones.
Settling on your shoulders for a couple of mindful breaths.
Invite your shoulders now to release any weight of the world they might be carrying.
Sinking deeper into the support.
Of this present moment.
Then sense into your upper arms.
Guiding them to soften and surrender.
Into your elbows,
Inviting them to release any tension from the day behind.
Bringing gentle,
Relaxed awareness into your lower arms.
Letting them melt.
And into your wrists,
Which soften into the support beneath them.
And as your attention lands in your hands,
In your palms?
In the back of your hands.
And in your fingers.
Loosen any grip they might be holding.
There's nothing to cling to,
Nothing to fix or control.
You can surrender to the support of this moment completely.
Travel slowly and gently back up your arms.
Moving across your shoulders.
And into the sides of your neck Imagine your neck muscles softening on and out breath.
Before slowly and gently scanning your face.
Inviting every muscle.
To relax.
Relaxing your jaw.
Softening your tongue and cheeks.
Melting through your brows.
And in all the small muscles of your forehead.
Invite the sides of your head to surrender.
The back of your head to surrender.
And the crown of your head to let go into the pillow beneath it.
And invite the inner workings of your mind to soften too.
Feeling lighter.
Bria.
And less attached to any thoughts that flow through you.
Then sense into the fullness of your body.
Feeling your whole body breathing.
Expanding gently with each in-breath.
Letting go with each out-breath.
And as you breathe,
Consider.
Imagine the air beginning to shift.
Notice a faint sweetness of wildflowers.
The freshness of wild grass.
And the rich,
Earthy aroma of healthy soil.
Filling your whole body with each breath cycle.
Warm yet refreshing.
Subtle yet fragrant.
It's the kind of air that instantly guides the body to melt.
And as your breathing continues.
Your consciousness drifts towards the source of that restorative,
Grounding sense.
And soon.
You find yourself stepping foot into a starlit meadow.
A quiet and safe stretch of the earth that is calm,
Open and serene.
The grass underfoot stretches out in soft waves of deep green.
Brushed with silver light from the cosmos above.
And scattered amongst it are delicate wildflowers.
Small clusters of pale yellow and lilac blooms.
The landscape is open and spacious.
Yet mountains in the distance create a cocoon-like feel.
You are safe and sheltered here.
The sky is deep.
Amethyst Blue.
Rich in velvety.
Full of shimmering stars and a glowing full moon.
Take a moment to feel the earth beneath your feet.
Maybe wiggling bare toes in the warm.
Silver-tinted grass.
Imagine your crown reaching gently for the stars and moon above you.
As your shoulders drop towards the earth.
You feel both grounded and weightless here.
And when you're ready.
To begin walking.
Almost as though you're floating across this starry,
Moonlit meadow of wildflowers.
Connect with your breath as you move.
Letting each full cycle.
Remind you to expand and soften.
Expanding as you fill with the peace,
Vitality.
And beauty of this landscape.
Softening as you release any worry,
Planning,
Or rumination.
You walk with complete ease and lightness.
Your hands are relaxed.
Your heart is open.
As moonlight brushes your cheeks.
Notice the way the light of the moon and stars guides all the small muscles in your face to relax.
Maybe you can also notice a subtle smile appear.
With each step,
You grow increasingly tired.
And you can drift off to sleep.
Whenever you're ready.
But until then.
.
.
The meadow invites you to slow your movements,
To lay down and rest with the earth.
So,
You notice that just up ahead.
.
.
A large blanket is stretched across the shimmering emerald grass.
Slowly and mindfully.
Remember that you don't have to rush anything here.
You make your way towards it.
The blanket is thick and soft.
Woven in shades of moss green,
Rich terracotta,
And golden wheat.
Large,
Soft cushions are arranged across the blanket.
Mirroring the soft tones of the wildflowers stretched through the meadow.
And fold it neatly near the edge of the blanket.
Is a second blanket.
One that's a little lighter.
Wonderfully soft.
Made to drape easily over your body.
As you settled in for the night.
So go ahead and let yourself settle in here.
If you're wearing shoes.
Gently slip them off.
And envision your body coming to rest beneath the night sky.
Head melting into a soft,
Supportive cushion.
As you pull that second blanket.
Up over yourself.
Take a few breaths to anchor here.
Breathing in the air of the meadow.
Breathing out any lingering tension or stories from the day behind you.
Grounding into your felt sense of the earth beneath you.
And feeling the serenity and spaciousness.
Of the sky above you.
Now.
Notice the distant mountains that surround the meadow.
They had died.
Majestic silhouettes.
And you can feel how ancient they are.
Our Steady.
And protective they are.
For countless years.
I have stood quietly at the edges of this valley.
Watching seasons come and go.
Watching the sun rise and set.
And tonight.
They stand in the same way.
Cocooning and supporting you as you,
Too,
Settle into the quiet rhythm of night.
The mountains never rush the turning of seasons.
They never hurry the sunset.
Nor hold on to its fading light.
I simply stand.
Steady and patient.
Trusting the natural cycles of the Earth.
Feel this wisdom root into your own body.
Recognize that your body already knows the way to sleep.
It already knows how to rest.
Out to soften.
How to surrender.
Sleep is nothing you need to make happen.
So exhale any lingering pressure,
Tension or frustration with your next few out-breaths.
Now your attention drifts slowly and sleepily to the meadow itself.
To grass swaying slowly.
To the wildflowers gently closing.
The whole meadow is breathing.
Subtly and steadily.
And it mirrors the rhythm of your own breath.
Feel the way your breath is naturally softening.
It doesn't have to be deep.
And it doesn't have to be forced.
It's simply soft.
Naturally soft.
Feel the fresh air as it enters your lungs.
Nourishing your body and mind.
On a very deep level.
And feel as the air leaves you.
Returning to the open space above and all around you.
Feel.
Through your breath.
Your innate connection to this peaceful.
Starlit Place.
You might perceive the sounds of the meadow.
Maybe crickets chirping in the distance.
Grass whispering in the breeze.
Or a distant owl calling into the night.
You might also be aware.
Of the gentle lullaby that flows through this inner landscape.
Guiding you closer and closer to a deep,
Restorative night's sleep.
With every effortless breath.
Are returning to the earth.
You are slowing down.
Inching towards slumber.
Mimicking the way the plants and animals are settling in for the night.
Notice what it feels like in your body.
To really root down.
Giving way to the gentle.
Ever-present pull of gravity.
Softening.
Surrendering.
Anchoring into the soil.
From this place of deep rootedness.
You let your gaze drift amongst the dark amethyst blue sky.
We're not a cloud in the visible cosmos.
Hundreds and hundreds of shimmering stars are witnessed.
They shine like diamonds.
Etching familiar and ancient constellations.
Against the infinite backdrop that holds them.
You take a slow,
Deep breath.
As you connect with the universe in this way.
And something inside of you softens even further.
Like you're remembering your place here.
Suddenly everything on your to-do list and all of your worries feel a little smaller.
Or a little lighter.
Unconditional embodiment of trust.
Washes over you.
You trust the timing of your life.
You trust the universe to support you.
You trust where you find yourself.
In this very moment.
Children all around the world are taught to wish upon stars.
But rather than wish for something tonight.
You decide to set an intention.
So?
Take a moment to consider.
What you'd like to enter into tomorrow with.
Be that peace.
Compassion,
Trust.
Ease or something else.
What quality would you like to embody in a deeper way?
And when you're ready.
Set an intention for tomorrow.
Gazing up at the brightest star in the night sky.
An intention to carry that quality with you throughout your day.
From the moment you wake.
The universe and the brightest star in the night sky has heard your intention.
So you can release it now.
There's nothing more it requires of you tonight.
And let your attention drop back down into your physical body.
Into the feeling of your body resting on the solid,
Abundant earth.
Notice the feeling of the pillow beneath your head.
The blanket beneath you and the one draped over you.
Then notice the smell that lingers in the air.
That soothing blend of wildflowers,
Rich soil and fresh grass.
And notice the mountains again.
Off in the distance.
Surrounding and protecting you.
Take a few breaths to savor just being here.
Maybe even sensing a subtle smile appear again.
Savour the simplicity of this moment.
The embrace of this moment.
And the opportunity to rest deeply.
Completely.
Here in this starlit meadow.
Let your mind slowly drift off into slumber whenever the time comes.
But if you're still awake and aware.
Take a few moments to hone in on whatever part of this place feels most grounding and restorative for you.
Maybe it's the quality of air.
Or the silver light of the cosmos shining down on you.
Maybe it's the feeling of the steady earth below.
Or the image of grass swaying rhythmically in the evening breeze.
Whatever helps to anchor you.
Helps to stabilize your mind.
Rest your attention there for a few quiet moments.
Your eyes are growing tired.
So after one final look.
.
.
Out of the meadows surrounding you.
You let them close.
But you're still held by the meadow.
Supported by both earth and sky.
You might still perceive the light of the moon and stars.
Shining down on you.
Filtering through your closed eyelids.
But other than that.
There's nothing left to visualize.
Regardless of how soothing the imagery might be.
Now is the time to let your mind deeply and truly relax.
And to anchor your awareness in body and breath.
As you drift off to sleep.
So begin by taking three slow,
Deep,
Conscious breaths.
With each exhale.
Silently Whisper.
I am ready for sleep.
Then continue to breathe naturally as you draw your attention to the crown of your head.
Inviting a stream of relaxation to enter this place.
It works its way across your skull.
Black is subtle.
Energetic massage.
Before lingering at your temples.
Inviting them to soften and surrender.
Your forehead relaxes.
Any lines of tension beginning to smooth out.
And your eyebrows soften as well.
Releasing any tightness or contraction.
Allow your cheeks to find ease.
Your mouth and tongue to slowly melt.
And your jaw to naturally unclench.
Is nothing it needs to brace for.
Envision your headspace becoming lighter.
And more spacious.
Yet at the same time.
Happier.
Dropping a little deeper into the pillow beneath it.
Guide your awareness along the sides of your neck.
As if awareness alone could gently wring out any tension in these muscles.
And drop down into your shoulders.
As they too drop.
Let them drop any residual weight.
They don't need to carry into sleep.
This stream of ease and release travels into your upper arms,
Which surrender to the space beneath them.
Passing into your elbows.
Into your forearms,
Guiding a gentle surrender.
And into your wrists,
Offering ease and nourishment to these joints.
Your awareness lands in your hands,
Stretching across your palms.
The back of your hands.
Running out to each fingertip.
Your hands relax deeply and completely.
Letting go of everything.
There's nothing they need to hold here.
Then draw your attention to your heart,
Your lungs,
And your chest.
Feeling these places rise on the in-breath.
And fall on the out-breath.
Notice how each full cycle mirrors the peace and serenity that lives all around and within you.
Your breath flows slowly.
And steadily.
Soften through the front of your ribcage through the sides of your ribcage.
And through the back of your ribcage.
Invite all the muscles between and around your ribs to soften.
Release any tension with each out-breath.
Then slowly trace the length of your spine downwards.
Vertebra by Vertebra.
As your nervous system settles even more.
It roots down into a bed of peace,
Rest and support.
Sense into your belly as you breathe now.
Feeling the gentle expansion.
And the natural softening that comes with each cycle.
Feel your back softening as well.
And your pelvis too.
Your tailbone anchors down into the supportive earth below.
Take a couple of slow,
Steady breaths into your hips.
Inviting any residual tension.
To gently dissolve.
Let this stream of conscious relaxation flow down through your thighs into your knees.
Passing through your lower legs.
Entering your ankles,
And slowly arriving at your feet.
Imagine this current of total surrender flowing across the top of your feet.
Down your heels.
Across the soles of your feet.
And out to the tip of your toes.
Give your legs and your feet full permission to let go now.
There is nowhere they need to take you.
Let your awareness widen to hold your whole body in its gentle,
Compassionate Lens noticing all the touch points between your body.
And the bed beneath you.
And recognize how unconditionally you're being held here.
This moment is asking nothing of you.
There's nothing to do.
Nothing to plan.
Nothing to fix or figure out.
All that remains is that natural descent into sleep.
But as a gentle reminder once more.
Sleep is not something to be forced.
It's a natural part of every human cycle.
Something the body just innately knows how to do.
All that's required is that we step out of the way.
That we intentionally relax the body.
Anchor the mind.
And allow sleep to come when it's time.
So,
As it approaches.
.
.
Let your attention anchor into whatever feels calming for you.
Be that your breath.
Part of your body.
The music flowing through you.
Or something else.
If the mind wanders.
Whether into frustration,
Planning.
Problem solving or something else.
Just come back to what grounds you.
With patience.
Compassion and lightness.
And in no time.
Sleep will be here.
May the coming night offer you sweet dreams and deep renewal.
And until next time.
Goodnight my friend.
Good night.
