Tonight you will embody joy,
Happiness and positivity as you're gently guided to release your mind and free yourself of all stress and anxiety.
Whatever you're carrying right now,
Be it strong fear or subtle trepidation,
You have permission to untangle from it and to experience deep renewal in its place.
My name is Jason Stevenson and it's an honor to lead you on this journey.
You can drift off to sleep at any time,
So make sure you're in a safe space for that.
This practice is an act of self-care,
A commitment to the wholeness and freedom that lives beneath the noise.
It's not a process of pushing anything away,
But instead revealing what's already there,
Just waiting to find the light.
So allow my voice to guide you through an inner spring season of renewal without rushing or forcing anything to happen.
Allow your inner radiance to slowly and gradually emerge breath by breath by breath.
We'll begin this practice with a clearing body scan to lay the foundation for total mind restoration.
So begin by drawing your attention to the soles of your feet and take a slow easy breath down into them.
Exhale with a sigh of relief as you give your feet permission to surrender.
There's nowhere they need to take you tonight.
Sense into the joints of your ankles exhaling any tension they might hold.
Then rest for a few breaths in your calves.
Allow these muscles to melt completely into the mattress cradling them.
Tend to your knees with a slow loving gentle breath.
Then sense into your quads and hamstrings guiding them to loosen.
Feel a sense of ease and lightness radiating through every cell and muscle in your legs as they surrender completely to the care of the earth below.
Your awareness rises to your tailbone then radiates out to fill your hips and your entire pelvic space.
Send a few slow easy breaths down into this space allowing each exhale to cleanse any tension or tightness.
Sense your hips and pelvis growing light and spacious with each and every breath.
Now expand your awareness to encompass your entire belly.
Notice the way your stomach rises and falls with each breath cycle,
Not with effort but with ease.
Each breath is like a gentle wave coursing through your body offering nourishment and lightness on the inhale.
Clearing away any tension or stagnation on the exhale.
A sense of freedom is growing in your belly as it expands and softens with ease and grace.
Then imagine that you could wrap your spinal cord with the light of your awareness.
Spiraling around it like a soft luminous ribbon.
Feel this gentle glow signaling to your body that it's safe and cared for.
That it's time for your system to settle.
Exhale a sigh of relief as you give yourself permission to soften even more.
Then follow the ribbon up your spine until you land in the center of your chest.
Take a few slow steady breaths into your loving beating heart.
Just letting your breath flow naturally.
With each inhale imagine your heart filling with love,
Light and spaciousness.
And with each exhale it lets go.
It surrenders to a quiet joy that is beginning to rise within.
Let this sense of ease and spaciousness stretch across your collarbones.
Guiding your shoulders to melt away from your ears.
Imagine that your shoulders are gently unloading,
Pulling away and setting aside any baggage they don't need to bear.
And guide your awareness slowly and gently down your arms.
As every cell and muscle surrender to the peace and support of this moment.
Your upper arms relax completely,
Melting into the mattress beneath them.
Send a slow loving breath into your elbows,
Giving them permission to rest now.
Take a slow gentle breath into your forearms as they soften and surrender completely.
Then travel through your wrists to your hands,
Inviting them to let go completely.
Let them release their hold on things that don't serve.
Allow your fingers to soften and your hands to melt.
They're not pushing away anything,
They're simply releasing their grip.
Feel a lightness growing through every cell and muscle of your arms as they surrender.
Then rise slowly and gently back up them,
Moving across your collarbones.
And settle at the nape of your neck.
When you arrive there,
You find the end of the ribbon that wrapped and soothed your spinal cord.
And imagine now that its light spills out to fill your whole head,
All tension melting away in its gentle glowing presence.
Your jaw relaxes,
Your tongue softens,
And all subtle tension in your face and forehead unravel and release.
And envision that your entire head is bathed in a soft shimmering glow,
Which melts your thinking mind too.
Sense the budding ease,
Joy and freedom that you're just beginning to taste now.
Feel the weightlessness of your quieting mind and the lightness of your whole body.
You are attuning to the frequency of peace and positivity.
You are laying the foundation for the deepest release and renewal.
And now hone your attention on the shimmering light that fills the canvas of your mind.
It is warm and gentle,
Like early spring sunlight,
And it glistens like mist.
And feel the lightness of your consciousness floating through it,
As your body rests safely,
Anchored and supported.
You're picking up traces of what lingers in the air,
Fresh grass,
Rich earth and wild time.
And slowly and gently,
You float through this glowing liminal space,
Until soon the light and mist begin to thin.
And as the light dissipates,
You find your footing on warm earth,
In a quiet hillside of rolling springtime meadows.
The same quality of light you just moved through,
Lingers in the sky,
Soft,
Gentle,
And lightly luminous.
Villowy white clouds float gently across a pale blue sky,
And a warm breeze rustles the newly revived grass.
Settle in here with a few slow,
Clearing breaths,
Inhaling through the nose,
Letting go with the mouth.
Feel the warmth of the hillside beneath your soles,
And notice the way your shoulders drop.
It feels quite natural and effortless to soften here,
As the peace of the land is palpable.
In this place you've arrived,
Winter has turned to early spring,
The earth delights in the rebirth of emerald grass,
And in the wildflowers that are beginning to bud,
The restorative scent of wild time wafts through the air every now and again.
And as you settle in,
You can feel your energy body slowly shifting,
Acclimatizing to your surroundings.
Notice a growing sense of freedom in your body that ripples out to the mind.
The sun in the air is soothing,
So you can really allow your shoulders to melt,
And your heart to expand gently.
Your crown reaches for the sky,
And you exhale a deep sigh of relief.
You might even sense your body swaying softly,
As a subtle smile stretches from cheek to cheek.
Savor the opportunity to be here,
To be held by the warm earth,
The springtime sun,
And the return of life to the land.
You look down at your feet,
And find a narrow pathway extending out across the hills.
Intuitively,
You're drawn to follow it.
So,
After your next exhale,
Envision yourself moving across the earth.
Your heart opens even wider as you walk,
Arms gently outstretched with palms that open.
Your hands widen to receive the energy of this place.
And the renewal that this season offers.
As you travel,
Be mindful of any thoughts that arise.
Despite your nervous system naturally attuning to the calm vibrations of this place,
It's entirely natural for lingering worry or rumination to possibly appear.
If it does,
Notice the thoughts with compassion,
Perhaps whispering,
I see that you're worried,
Or I see that you really want to keep thinking about this.
Then,
Reaffirm to yourself that while there's a time and place to think and analyze,
Now is the time to rest and restore.
Now is the time to let yourself be unburdened by ceaseless worry.
So,
Offer your thoughts your compassion.
Then,
Feel the warm breeze as it brushes against your forehead.
Let it carry those thoughts away.
You're moving with such ease and grace,
Perfectly attuned to the land.
You might not have been here before,
But it feels like coming home.
You feel like you're finding your center again.
And you're walking gently uphill now,
Approaching the hill's rounded crest.
An inner smile is stretching throughout all parts of you,
As you can feel that a veil is lifting.
And as you reach the top of the hill,
The world opens and you catch sight of the most remarkable view.
In the near distance,
A peaceful ocean stretches towards infinity.
Its surface glows with soft blue and subtle silver.
And gentle white crests roll towards the shore like slow,
Gentle breaths.
They ebb and flow in tandem with your own breath.
All around you,
The hilltop feels like a sanctuary where you can gently and safely surrender.
Releasing your mind completely.
And that's when you notice a cozy nest set up for you here.
A circular blanket is draped across the earth on the top of the hill,
With soft cushions placed around its edge.
Their fabrics are soft and earthy,
Woven of sage green and rich sandy tones.
Additional blankets are folded up for extra comfort.
Take a moment to see yourself settling in there.
Taking a seat in the center of the circular blanket,
While draping another over your shoulders.
Your spine is long,
Your shoulders relaxed,
And your heart and crown open to the support of the sea ahead,
Soil below,
And universe all around.
Connect with your breath here,
Taking slow,
Nutritive inhales.
And slow,
Cleansing exhales.
Sweet,
Restorative inhales.
Gentle,
Clearing exhales.
Feel the fragrance of the earth and wild time lingering in your nostrils,
Sending a wave of release through your mind.
And feel the support of the ground beneath you,
Solid,
Supportive.
And unconditionally embracing.
As you sit here,
Gazing out across the land and ocean,
Melt into the peace and ease of this moment.
There is nothing asked of you here.
Nothing you're expected to do,
And no one you need to be.
A quiet,
Simple joy continues to grow within you.
Continue to breathe naturally,
And if any worries arise,
You might imagine breathing them out of your body.
Watch them emerge as small,
Weightless clouds that drift off into the tranquil sky.
Further and further away,
Your worries are carried with the gentle wind,
Until they dissolve completely into the open,
Healing universe.
And where worry and anxiety are released with an out-breath,
A sense of spaciousness grows inside of you.
So now,
With each in-breath,
You can welcome in more joy.
You can welcome in more peace and positivity.
Deepen your sense of this exchange taking place.
Feel any remaining worry,
Tension or stress leaving your body with each exhale.
And as you inhale,
Call in the joy,
Peace and positivity that is your birthright.
If it supports your process,
You might silently whisper,
I release with each out-breath and I receive with each in-breath.
Exhaling,
I release.
Inhaling,
I receive.
Turn your attention to the crown of your head and feel the gentle warmth of the sun beaming down on you.
Allow a ripple of this warmth to travel your whole body,
Reminding every inch of it to relax.
Your forehead and jaw soften.
As do your arms and hands.
Your chest relaxes.
Your belly softens.
And all the way down to your toes,
This feeling of surrender flows.
A great lightness and freedom is radiating throughout your body and through your heart,
Mind and spirit too.
Let these qualities expand with each breath,
Taking root in the deepest parts of you.
You are becoming spring embodied,
Imbued with its energies of rebirth and renewal.
The joy and potential of this season are becoming your own.
As you allow your inner world to move in spring's direction.
It's not a shift that occurs through force.
It doesn't require any effort.
You can simply feel yourself naturally rejoicing at the gift of spring.
And the opportunity you have at any moment to shake off or breathe out what's not serving you and begin again.
So continue to let go with each out-breath any time a worry arises.
And if the idea of shaking things off inspires you,
Imagine your upper body and arms beginning to shake gently now,
Here on the hilltop by the ocean.
Shake or breathe out anything that holds you back from the lightness of your own being.
And settle back into relative stillness when that feels complete.
Bathe in the freedom that lives in your quiet mind.
In the lightness of your relaxed body.
In the serenity of your calm heart.
And in the weightlessness of your spirit.
Now you can feel yourself growing tired.
So you gently transition from seated to lying down.
Nestle your head into a comfortable cushion,
Pulling a woven blanket up over your body.
And as you rest here,
You notice the sky beginning to shift.
The sun is inching down towards the ocean,
Casting a warm amber glow over the water.
You marvel at the way the light glistens off the surface.
It's like a blanket of thousands and thousands of tiny diamonds.
And as you watch over it,
You can feel your whole body softening even more.
You are comforted by the gentle rhythms of the water.
You breathe in tandem with those shimmering waves,
Ebbing with the exhale,
Blowing with the inhale.
The sky changes quickly as the sun dips behind the horizon.
A tapestry of gold,
Pink and lavender unfolds across the cosmos.
A waxing moon slowly rises and stars slowly begin to appear.
You gaze up at that waxing moon,
Enchanted by its soft silver glow.
And you recognize that it,
Like the land around you,
Is expanding.
It,
Like you,
Is becoming lighter and lighter.
You breathe into the evening air,
Feeling its clarity infuse you.
Allow it to flow all the way down to the bottom of your lungs,
Which are deeply and completely nourished.
And with each out-breath,
Let yourself melt into the land.
Let yourself be held just as you are in the rhythm of the world.
And while you rest here,
A deep inner wisdom is beginning to emerge.
You are sinking with the moon,
With the ocean and with the season.
And you are appreciating deeply the natural ebb and flow of all things.
Things come and things go,
Things ebb and things flow.
And in this moment,
You are allowing spring to flow through you.
You are welcoming the joy,
Positivity and renewal that's all around you to become your own.
You honor the seasons,
You honor the rhythm of things.
And since you have a growing faith in the universe,
You trust that you have what you need to move through anything.
This is the true teaching of this environment.
Not that everything is light and joyful all the time,
But that you can always find your way back there.
Look up at the sky and notice how dark it's become.
Amethyst light fills it,
And the stars glow increasingly brighter.
A mystic glow illuminates the hills and water,
And it bathes you too.
And for a few more breaths,
Absorb its radiance,
Absorb its aliveness,
Absorb its wisdom and its crystal clarity.
Take a moment now to thank the earth for holding you,
To thank the sky,
Ocean and moon for awakening you,
And to thank the season for revealing its properties to you.
It's revealed that spring's lightness and luminosity live deep within you.
When you're ready,
Allow your eyes to close to the imagery,
Giving your mind full permission to rest deeply.
Exhale a deep sigh of release as you allow your whole body and your mind to melt closer towards sleep.
You can drift off whenever the time comes naturally.
And one last time,
We'll take a gentle journey through the body to support deep and total release.
So,
Begin by drawing your attention to the crown and sensing into the muscles in and around your forehead.
Whisper to your mind it's time to let go completely now,
To let yourself be restored by sleep.
Allow your jaw and tongue to relax naturally,
Your whole face resting completely.
Then guide your awareness into your shoulders,
Reminding them that there's nothing they need to carry now.
Your shoulders melt towards the earth as a current of release ripples down towards your fingertips.
Every cell and muscle in your arms,
Elbows and wrists relax.
And as your attention lands in your hands,
They soften and surrender.
They release any last worry they might have been clinging to,
Melting into the trust in the universe.
So,
Draw your attention to your heart,
Taking a couple of slow,
Nourishing breaths there.
And as you breathe through your heart center,
Silently whisper,
It's safe to soften now.
So,
It's time to melt into sleep.
Invite your back to relax and your spine and ribs to rest deeper.
Then let your attention sink down into your belly,
Expanding and contracting gently.
Ease and release radiates down your tailbone and fills your entire pelvic space.
It circles around your hips for one or two breaths.
Before traveling slowly and gently down your legs,
Every inch of your thighs,
Knees,
Calves and ankles relax.
Before this feeling of surrender arrives at your feet,
Take your time to land there.
And when your attention settles in the soles of your feet,
Silently repeat,
There is nowhere to go now.
It is time to sleep deeply.
There is nowhere to go now.
There is nowhere to go now.
It is time to sleep deeply.
Sense the way your whole body rests here,
Deeply tethered to the earth,
Yet equally weightless.
Your mind and body are free.
Your heart and spirit are at peace.
And it's indeed time to sleep deeply now,
To let slumber continue this process of renewal.
So allow the quiet music to carry you there,
Without trying to force it or make it happen.
Sleep is on its way.
May you rest well now,
And may you awaken with this budding sense of joy and lightness.
Until next time,
Goodnight my friend,
Goodnight.
