Tonight,
Find strength,
Stability,
And deep release at the foot of an ancient redwood.
There,
In the heart of a wise and timeless forest,
You become free of all worry and tension,
Drifting with ease into a deep,
Restorative night's sleep.
My name is Jason Stevenson,
And it's a true pleasure to guide you on this journey,
A journey that will free your mind of what does not serve you,
And restore your sense of inner peace.
Before we begin,
Take a moment to prepare your sleep space.
Nestle in with any cushions or blankets you desire for comfort,
And when you're ready,
Gently allow your eyes to close.
Take a long,
Slow breath in,
And exhale with a sigh to release.
Another slow,
Deep inhale,
And exhaling to anchor into the bed beneath you.
Now,
In preparation for tonight's visual journey,
Let's just take some time to soften the body,
Establishing a relaxed,
Grounded foundation for deep mental release.
So,
Begin by drawing your attention to the crown of your head,
And imagine that warm,
Golden light trickles down from the sky above,
To soothe this uppermost part of your body.
A soft,
Gentle presence,
Its warmth penetrates the crown of your head,
Like ribbons of summer sunshine streaming down through lush leaves of an overhead canopy.
See this light gently melting away any tension from the top of your head,
From the back of your head,
The sides of your head,
And from your forehead,
And this softness spreading through all of the muscles in these parts.
And then welcome this light as it stretches across every inch of your face,
Relaxing the small muscles around your eyes,
Unclenching your jaw,
And softening your skin.
Take a long,
Slow breath in,
And as you exhale,
Deepen the gentle release through your entire head and face.
As your whole head relaxes,
The light begins a journey down your body,
Passing into your neck and throat area,
Soothing any tension or tightness there.
And with your next exhale,
The light travels further,
Spreading out across your shoulders,
Allowing your shoulders to gently drop,
Tension melting away with ease,
As you intentionally release any weight that they do not need to carry.
Your shoulders relax deeply and completely,
And then envision this gentle golden presence flowing with ease down your arms.
It enters your upper arms,
Soothing and softening every cell and muscle there,
And guiding your upper arms to surrender deeply.
Quietly it flows into your elbows,
Relaxing these joints completely,
Before spreading throughout your lower arms,
Restoring and renewing every cell and every muscle in your forearms.
As the golden light passes through your wrists,
These joints are deeply,
Deeply nourished.
And as it enters into your fingers and palms,
Your hands naturally and effortlessly release any tension or contraction.
Any grip you've been holding on expectations or outcomes is now released,
And surrendering to this present moment.
Take a long slow breath in,
And as you exhale,
Deepen the release from your shoulders to your fingertips,
Allowing them to bathe with grace and ease in the presence of this soft shimmering light.
And as your arms relax completely,
Your awareness slowly inches back up them,
Traveling gently across your collarbones,
And descending to your heart.
And as your awareness lands in your heart,
So does the presence of light.
See your heart filling with a gentle,
Golden glow,
Which dissolves any tension or unease that may be stored there.
And with each in-breath,
Feel this golden light expanding,
Gently pulsating.
And with each out-breath,
Feel your heart softening,
Surrendering to the deep nourishment and peace of this present moment.
And with your next exhale,
Follow this golden light as it inches further down your body,
Traveling along your spine like warm,
Nutritive honey.
And as it descends,
It brings ease and relaxation to every cell and muscle it encounters,
Gently radiating outwards from the spine,
Spreading warmth across your back,
Through your ribs,
And to the outer edges of your body.
Eventually,
This golden light spills into your belly,
Offering ease and spaciousness to your entire lower abdomen.
Take a long,
Slow inhale,
Envisioning that your belly and pelvic area fill with warm,
Soothing golden light,
And exhale with a soft sigh of release,
As any tension in these areas melts into the earth below.
Feel the presence of this golden light softening your hips,
And slowly and gently,
Imagine it working its way down your legs,
Soothing and softening your thighs,
Bringing ease and relaxation to your knees,
Casting warmth and love across every cell and muscle of your lower legs,
And slowly filling your feet completely,
All tension melting into the bed and earth beneath you.
Take your time to complete this journey through your body,
If you have not done so already,
And then envision your whole body infused with restorative golden light.
Inhale to feel this light gently expand and pulsate,
And exhale to deepen your sense of release.
All physical tension melts away in the presence of this ethereal glow,
And your mind softens at the very same time.
Now you can allow the imagery of light to slowly dissipate,
And in its place,
Begin to imagine that energetic roots anchor your entire body to the earth below.
Imagine these subtle roots emerging from every part of your body that's in contact with the mattress,
You might picture them as silky strands of sparkling life force.
And envision them weaving down through the bed below,
Down through the floor further down,
Down into the topsoil,
And deep into the earth.
And if there's any residual tension held anywhere in your body,
Release it through these roots into the soil beneath you,
Trust that the earth can hold and transform it.
Take a few quiet moments to deepen the release through these roots,
Softening and surrendering with each full breath.
And when you're ready,
Allow the imagery of the roots to dissolve,
Knowing that even when you're not seeing them,
You are deeply intrinsically anchored.
Allow your attention now to spill into your mind's eye,
And slowly but surely envision yourself stepping into a warm,
Sunlit forest,
Where the rich scent of damp earth and summer's beginnings dance through the air.
The trees that surround you have wide,
Ancient trunks and lush,
Leafy branches,
And dappled sunlight spreads across the terracotta earth,
And a soft breeze rustles quietly through the canopy overhead.
Birds flit from tree to tree,
Singing softly overhead,
And a quiet,
Serene presence fills the air.
Time slows and your mind unravels as you anchor yourself to this wise and ancient forest.
You notice that you're standing on a wide path that weaves throughout the landscape,
And it's an inviting trail,
And you know that you are safe and supported here.
When you're ready,
Envision yourself moving along this pathway,
Trusting that it will guide you to a place where deep mental release awaits you.
As you walk,
Notice if you're wearing shoes,
Or if your feet are bare.
Either way,
You absorb the pulse of the earth through your soles,
As if you were attuning to the world's heartbeat.
Allow this slow,
Steady heartbeat to ground you,
To calm your energetic body,
To soften any recurring tension.
And the further you travel into the forest,
It becomes more and more your own.
Imagine any plants or animals appearing that feel calming for you,
Perhaps slow-moving snails,
A wise old owl,
Or emerald green moss.
Continue to be aware of the presence of that warm,
Golden sunshine that streams down through the swaying canopy.
If any tension reappears in your body,
Allow the light to melt it away,
Reaffirming the peace and ease at your core.
You sense that you're inching closer to a place where you can really let go.
But before you get there,
Deepen your connection to your breath.
With each inhale,
Feel the fresh,
Restorative energy of the forest filling your lungs.
And with each exhale,
Give yourself permission to let go,
Deeper and deeper and deeper.
Allow your breath to settle into a natural,
Steady rhythm.
And as it does,
Your destination appears on the path ahead.
There,
At the end of a trail,
Is a massive,
Towering redwood tree,
With thick roots that weave deep into the forest floor.
Its rich,
Reddish-brown trunk stretches up towards the sky,
Its canopy spread out across the cosmos.
Take a long,
Slow breath in as you settle in the presence of this ancient redwood,
Softening with a sigh as you exhale.
And with each step,
You draw closer to the tree,
Captivated by the intricate patterns etched into its rough bark.
The deep grooves emanate a wise and all-knowing energy,
Much like the wrinkles of an elder.
Each line a quiet embodiment of years lived and lessons learned.
As you reach the trunk of the tree,
You stand in deep reverence of it,
Feeling sheltered,
Loved,
And supported by its steady,
Ancient energy.
Now,
You are guided by intuition to lay your hands upon those ancient grooves,
Palms pressing against the tree's sturdy trunk.
As your hands make contact,
Your mind quiets,
And your body fills with a deep sense of stillness.
As time slows down even more,
This ancient tree has arrived with an invitation for you to intentionally release any worries or stress that hold you back from peace and ease.
So,
When you're ready,
Consider what you're ready to let go of and,
Using the natural flow of your breath,
Visualize these anxious thoughts flowing through your hands,
Down the trunk of the tree,
And through its weaving roots,
Deep into the earth below.
Allow the exhale to help you release all worries or tension sinking deep into the soil beneath your feet,
And with each inhale,
Envision fresh,
Grounding energy rising up through the tree and into your body,
Restoring your embodiment of inner calm and strength,
Exhaling what does not serve you to be absorbed and transformed by the earth,
And inhaling to renew your whole self,
To bring deep peace,
Stability,
And resilience to every fiber of your being.
As this process unfolds,
Imagine your spine lengthening,
Your crown reaching for the canopy overhead,
Your shoulders melt towards the ground,
Your belly softens as well,
And a deep fortitude fills your body.
And with each breath,
You stand a little bit taller,
A little bit wiser,
Growing to embody the energy of this ancient redwood.
Stay with this process for a little while longer,
And when you reach the point where there's nothing left to release,
Focus on the intake of fresh energy,
Hone your awareness on the way each inhale replenishes and strengthens you,
And if you encounter any resistance,
Perhaps a part of your mind that does not want to let go,
Simply acknowledge it with kindness,
With patience,
And without judgment.
Quietly remind yourself that release is a natural part of growth,
And that with each breath,
You create a space for greater peace and vitality.
And you can also imagine any resistance melting beneath the golden light of the sun,
Leaving you lighter and more open to the natural process of release and renewal.
And soon your palms begin to relax,
Separating slowly and gently from the trunk of the tree.
Take a moment to step back from this towering redwood,
And gazing up at its sky-high canopy,
Sense into the way it's protecting you,
Into its unconditional love and support.
And at the same time,
Notice that your personal vibration is in harmony with that of the tree,
That unconditional love and support arises from deep within your own heart.
In other words,
The strength,
Resilience and nourishment that you seek is already present within you.
After your next out-breath,
Envision yourself coming to sit with your back against the tree trunk,
Your bottom anchoring to the forest floor.
Feel the solid support of the tree,
It literally has your back.
And here,
With the support of the tree behind you,
Allow your body to soften,
To surrender even more deeply to this present moment and to the ground that holds you.
You gaze out at the forest you sit at the heart of,
And realize that it's not only the tree that protects you,
The whole forest is alive with a harmonious,
Supportive,
Loving energy.
Again,
You become aware of a serene presence that drifts through the air,
Which is alive with the forest's fragrance,
A sweet,
Earthy blend of redwood,
Pine and fresh soil.
Take a few slow,
Deep breaths to fill with this grounding aroma,
Imagine it softening every fiber of your mind and body.
And as you exhale,
Connect more deeply to the earth.
You notice now that the golden sunlight that flows like ribbons down through the canopy,
Is transmuting to amber,
Its rich,
Warm glow soothes your spirit,
And it reminds you that you are,
In fact,
Growing sleepy.
Upon this recognition,
You envision a couple of blankets and a few plush pillows appearing at the trunk of the tree,
Inviting you to rest more completely.
So,
Take a moment to envision yourself getting cozy by the foot of this tree,
Allow your body to rest on the earth,
And your head to surrender to a soft,
Supportive pillow.
And for a few moments,
You come back to the imagery of invisible roots,
Anchoring your body through every point of contact it has to the earth.
Envision these roots like sparkling pathways,
Exhaling any residual worry or tension down along them,
And inhaling the earth's restorative energy into any remaining places that need it.
Exhale to deepen your embodiment of release,
And inhale to fill with deep,
Lasting peace.
When you're ready,
Release the imagery of the roots,
And return your attention to the vast ecosystem that surrounds you.
As you gaze out,
One last time,
At the sea of ancient trees,
You marvel at the display of golden light that illuminates the landscape.
As the sun begins to set,
A mystic glow falls upon the land.
It warms and soothes your whole body,
Your body,
Mind,
And your spirit,
And it guides you to gently close your eyes to the imagery of the forest.
As the visual features of the forest fade away,
Your other senses strengthen.
Now,
The forest's wisdom becomes clearer as you hear it quietly transmit a few deep and ancient truths.
Listen to the messages as you feel them soothe your mind,
Spirit,
And body.
The forest whispers,
You are deeply rooted,
Like the ancient tree surrounding you.
You are interconnected to all that is,
Held,
Loved,
And protected.
With each breath,
You have the chance to let go,
To come back home to your inner peace.
The forest's wisdom penetrates every cell of your body,
Further quietening your mind and relaxing your muscles.
And as the words dissipate into the forest air,
The final feature of this ancient landscape to hold your focus is the warm,
Amber light that seeps through your closed eyelids.
Allow it to travel one last time through your body,
Starting at the crown of your head.
As the light penetrates your scalp and your forehead,
Allow it to infuse every cell here and every thought with warmth and release.
Any final knots of tension melt away in the presence of its deep glow down into the earth beneath you.
And imagine your entire head and every muscle of your face filling with the rich orange light of the setting sun.
And as it does,
You take a long,
Deep breath in,
And exhale to surrender the day behind you.
Your lips part ever so slightly,
And your tongue relaxes away from the roof of your mouth.
Your entire head is full to the brim with ease,
Warmth,
And relaxation.
And envision this tranquil light flowing down your neck and throat,
Softening any remaining tension there.
Before it gently massages your shoulders,
Reminding you that there's nothing they need to hold.
Instead,
You allow the earth and this tranquil forest to hold you now.
Welcome this presence of relaxation to flow slowly down your arms,
Inch by inch,
Soothing and restoring every cell and muscle that it moves through.
And it flows all the way to your hands,
Which surrender deeply and completely one last time for tonight.
And then feel the presence of deep gold light in the center of your chest.
And as you inhale,
It expands,
Filling your heart with deep,
Deep love and warmth.
And as you exhale,
Your heart and chest soften,
Melting down into the earth below.
And envision this warm glow sinking down into your belly now,
And into your pelvis,
Bringing love and rest to your entire lower abdomen.
And take a couple of slow breaths here as you feel the light of the setting sun soften this part of your body completely.
And finally,
Welcome the radiant presence into your legs,
Traveling slowly all the way down to your toes.
And as it flows,
Invite your legs to surrender completely,
Sinking deep into the cradle of the earth beneath you.
Take three slow and steady breaths into your whole body now,
And with each exhale,
You invite any last remnants of stress to melt away.
There is nothing you need to hold on to.
Now envision that warm amber glow gradually becoming darker and darker as the sun sets completely.
Soon all that remains is the quiet of the night.
And as it disappears,
As all imagery fades away,
Remember that you are deeply and unconditionally held and supported by the earth,
And by the strength and wisdom of the forest.
And your mind is calm.
Your body is relaxed.
And your spirit is free.
All that remains for you to do is to surrender gracefully and effortlessly to sleep.
You don't need to try to force sleep to come now.
Trust that it's on its way.
It is very,
Very close.
And as it approaches,
Stay close to the rhythm of your breath or to the subtle pulse of the earth beneath you.
And use either of these focal points to continually ground your awareness.
And before you know it,
You'll have drifted off into a deep and restorative sleep.
So until next time,
Good night my friend,
Good night.
