Tonight you'll fall asleep quickly,
Without force and without effort.
As you release all thoughts and tension and discover the stillness within.
Whatever you've arrived at this moment with.
Be it worry,
Tension,
A busy mind or something else.
You're welcome here just as you are.
This practice will support you no matter what you're carrying.
My name is Jason Stevenson.
And it's a gift to guide you tonight.
Whoever you are.
And wherever in the world you are.
Thank you for your presence.
This is your time to really let go.
To know you have permission to rest deeply.
You don't need to force it.
You simply need to allow it.
To let your body and mind soften as they innately know how to do.
Cleansing rains and an ocean view sanctuary will support this natural process to unfold.
So as you prepare to travel deep within.
Take a few slow cleansing breaths.
As you inhale,
Allow your heart,
Chest and belly to expand Thank you.
And as you exhale.
Let it all go,
Release with a gentle sigh.
Another slow,
Steady,
Deep breath in.
Exhaling to let it all go.
One more full,
Slow,
Deep breath in.
And exhale with a sigh for a gentle,
Intentional release.
Continue to breathe naturally.
Sensing the way your breath mirrors the ebb and flow of ocean waves.
With ease and grace flowing in.
And with ease and grace,
Blowing out.
Now draw your attention to your feet.
Holding them in gentle,
Relaxed awareness.
Recognize how much your feet do for you.
And give them permission to surrender now,
To release the day behind you.
Feel your feet rooting down into the bed beneath you.
Aware that there's nowhere they need to carry you tonight.
Sense for a slow,
Gentle breath into your ankles,
Inviting these joints to soften as you exhale.
Then rise into your calves.
Feeling the way these muscles already know how to relax.
Notice the way they melt with gravity into the unconditional embrace of the surface beneath them.
Now moving up and tending to your knees.
Letting them know there's nothing they need to do tonight.
And sense into your thighs for a couple of slow intentional breaths.
Inviting them to relax a little more as you exhale.
Allow the pitter-patter of rain to support this natural,
Effortless softening.
Now draw your awareness to your pelvis.
First just noticing any sensations that are present there.
And invite this area to soften with your next outbreath.
Any tension held there being cleansed away by invisible rain.
Relax your belly as you breathe.
And scan your spine slowly upwards.
Inviting your central nervous system to settle even more.
Sense into all the muscles stretched throughout your back.
Guiding them to relax.
And rest with your heart for a couple of slow breaths.
Feel your chest expanding gently as you inhale,
Letting go as you exhale.
Imagine the tapping of rain extending out across your collarbones.
Then supporting your shoulders to soften.
Any tension they've been holding is washed away.
Release to the steady.
All-embracing earth below.
Then slowly and steadily a gentle cascade of relaxation flows down your arms.
Relaxing your upper arms.
Your elbows.
Softening your lower arms and your wrists.
Than allow this gentle presence to pool in your hands.
Naturally clearing any urge to cling or control.
There's nothing you need to hold on to here.
Your attention travels slowly back up your arms.
Deepening the release as it does so.
Passing across your shoulders and collarbones.
And into the sides of your neck.
Give any tension in your neck permission to soften then at your own pace,
Blowing in your own way.
Scan your entire face and head.
Welcome the sound of rain to cleanse,
Clear and soothe every square inch of it.
Carrying any and all tension down into the earth below.
As your entire head relaxes,
So does your mind.
With grace and ease.
Your thoughts lose their stickiness.
Space begins to appear between one thought and the next.
As you find yourself sinking deeper into the soundscape flowing around and through you.
Just as the rain softens the earth.
It's softening your mind and body now.
Put emphasis on your next three exhales to support this process of letting go.
Your mind becomes a calm,
Vast expanse of softness.
Grey-violet light.
Let yourself just float within it for a few mindful breaths.
Now,
The sound of rain is transporting you somewhere.
Guiding you away from physical reality.
And into a place where you can rest and restore in a deep,
Integral way.
Slowly and effortlessly.
That place begins to appear.
Do you find yourself standing in a cozy cabin retreat by the ocean?
With floor-to-ceiling windows overlooking the rolling waves.
The world outside the cabin is stormy.
But in a comforting,
Restorative way.
You feel safe and protected,
Tucked inside.
And you can see the rain as an invitation to really rest.
To cease striving and to practice simply being.
The violet grey sky is enchanting.
With whimsical clouds that shower the earth and replenish the ocean.
Thunder rumbles in the distance every now and then.
And the waves roll reliably into and out of the shore.
Into and out of the shore.
Again and again.
Just like your breath.
Inside the cabin,
You are warm and relaxed.
This is your own private sanctuary.
And you can imagine it in any way that feels soothing and protective for you.
So imagine yourself moving through this safe,
Cosy space and really notice its colors.
Qualities and features.
Maybe it's built of hardwood,
Stone or bamboo.
Maybe its hues are rich and earthy.
Or maybe they're light and airy.
There might be artwork or packed bookshelves lining the walls.
And perhaps a few candles of late.
Adding warmth and comfort to this rainy evening.
Now,
In this spacious,
Ocean-facing living room you stand in,
Notice that there's a small kitchen attached.
You drift towards it.
Admiring the ceramic mugs and dishware.
The copper kettle on the stove.
And glowing string lights that line the window above the sink.
Then,
A gathering of glass jars lined up on a shelf catches your eye.
Each one is filled with dry herbs,
Flowers and leaves.
Muted and earthy colours that glow in the low light of the cabin.
Lemon balm.
Passion flower.
Chamomile and lavender.
These are a few of the dozens of herbs that sit in the jars.
Just waiting for someone to steep a cup of nourishing,
Sleep supportive tea.
You fill the kettle with a little water and put it on the stove as it simmers.
You take a pottery mug.
One that fits perfectly to the palm of your hand.
And a couple of teaspoons of calming herbs.
Thank you.
You fill the mug with hot water.
Turn off the stove and set the kettle aside.
And perhaps you stir a little honey into the warm liquid.
Now,
You take the mug in your hands.
Move towards the couch that overlooks the ocean.
And let your soul sink into its soft embrace.
You pull a blanket up over your legs,
Getting completely comfortable here.
And as you lean back,
Inhaling the fragrant steam that rises from your mug.
You gaze out across the ocean.
At the same time.
You allow the tranquil sounds of rain.
And the distant rolling thunder to flow through you.
Take a few slow,
Steady breaths to sink deeper into the peace,
Safety and warmth of this moment.
There is nowhere to go and nothing to prove.
No one you need to be.
And nothing that needs to be accomplished.
Let yourself truly and deeply arrive in this moment.
And in this oceanside sanctuary.
As you sit here.
Watching the storm from the safety and stillness of the cabin's interior.
You sense the contrast between the inner and outer.
Outside.
Gentle winds blow.
Rain taps insistently on the glass and roof overhead.
And the ocean swells.
The clouds are heavy with rain that nourishes the earth and replenishes that vast body of water.
Inside on the other hand.
The cabin is calm and peaceful.
Your tea?
Which you sip at your own pace now.
Is warm and restorative.
The candlelight is steady.
And your own mind and body are deeply connected.
Deeply relaxed.
The storm outside doesn't threaten this sense of serenity.
In fact.
It seems to reinforce it.
The rain and winds act as a reminder to retreat inwards,
To settle more deeply into yourself into this breath.
Into your body.
With gratitude into the small,
Warm world you occupy right now.
You are also reminded that you don't control the weather.
Wind and rain comes.
And they always go.
But in the midst of it.
You can always find stillness.
You can always find peace.
Ease.
And a place to rest.
As you sit with that.
Gazing out across the ocean's flowing surface.
You begin to notice your own inner weather patterns.
Thoughts that have been moving through you today.
Worries that seem to circle.
Feelings that have risen and fallen away without warning.
Things that feel busy,
Uncertain.
Light or heavy.
Your inner weather patterns take a wide range of shapes or forms.
And as you watch it all.
You realize that just like the weather outside,
You don't need to fix any of it.
You don't need to push anything away or cling to what feels good.
Like weather.
Everything that comes eventually goes.
And beneath these weather patterns.
There is unshakable inner peace and quietude.
So,
Use your breath to support this natural process of relinquishing control.
With each exhale.
You can effortlessly surrender any worry or rumination that remains.
Rather than forcing or pushing it to leave.
You can also let the cleansing energetics of the rain Wash away anything that holds you back from inner peace.
And again,
This isn't about avoiding or pushing things away.
It's letting nature naturally move things along.
As you let go,
Surrendering to the ease,
Tranquility and warmth of this moment.
Your body relaxes ever more deeply.
Feel your forehead soften.
Your jaw unclenched.
Your arms,
Hands and belly relax.
And your legs,
All the way to your toes,
Softening too.
Notice the safety and protection of what surrounds you.
The roof of the cabin over your head.
Its four deeply grounded walls.
And the warmth and glow of the space inside.
Deepen your connection to the soothing tea in your mug.
Take a few moments to mindfully let its aroma flow through you.
Wither of lavender,
Peppermint,
Chamomile.
Or other herbs.
The scent of this tea.
It doesn't just reach your nostrils.
Energetically.
It ripples out through your whole body.
Quietly nudging you towards sleep.
Let yourself drift off to slumber whenever it comes naturally.
Your attention returns its focus to the ocean outside.
Its surfaces choppy.
But you know that this appearance doesn't hold the full truth.
Of the ocean.
Beneath the surface.
Even just a little lower down.
The ocean is calm and quiet.
It is unbothered by what happens on the surface.
Carrying on with what it needs to do.
You are the same way.
You are undefined by what happens on the surface of things.
You're learning to just watch the weather.
Without being swept away by it.
And to look for the opportunity that even stormy weather holds.
In this case.
In this moment.
The winds and rain outside are reminding you to settle.
To rest.
To let yourself be cleansed.
And to find warmth,
Peace.
And stillness within.
Just rest here for a while.
Listening to the rain tap against the windows and roof.
Watching the dynamic waves that move into and out of the shore.
Marveling at the violet-gray light of the clouds and sky.
Which darken as night falls.
And letting yourself just be here.
Simply breathing.
Not trying to fix,
Force,
Or even find anything.
You don't need to seek peace.
For example.
It's already here.
Sleep is on its way.
And you can surrender to it at any time.
But if you're still here.
.
.
Still calmly and quietly present.
Take a moment to consider if there's any intention you'd like to set for tomorrow.
It could be an intention to enter your day with full presence.
To treat yourself with love and kindness.
To stand tall.
Move with confidence.
And to act in accordance with your truth.
Whatever your highest vision for tomorrow might be.
Take a moment to state it clearly.
Is stated in the present tense.
As if it's already true and already unfolding.
Some examples could include I begin my day with intention and awareness.
Oh.
I am clear,
Confident,
And centered.
Silently repeat your highest vision for tomorrow three times.
Feeling it take root within your mind,
Heart,
And body.
The warmth,
Stillness and serenity of your inner world reflected to you now is the warmth and protection of this safe cabin.
Will protect your intention.
It will hold it for you as you sleep.
So that when you wake up.
.
.
It's already there,
Held within.
But let the words go now.
You don't need to overthink or analyze them.
Let them go.
They are already taking root in your mind,
Heart and body.
Now,
Set your mug aside.
And let yourself lean back even more.
Until you're laying down on the couch.
It's supported by a soft cushion.
You pull the blanket up a little higher now.
Covering your chest and arms completely Get really cozy here.
You're warm,
Held safe and protected.
You continue to watch the world outside while listening to it.
The rhythmic sounds of the storm.
And periodic rolls of thunder.
Act as a lullaby now.
Inching you closer and closer.
And closer to sleep.
The sky continues to shift as the clouds move through the sky.
Every now and then,
A hint of the moon glistens through.
Illuminating the ocean waves with ethereal silver light.
Take a few long deep breaths here.
Inhaling to fill your body with the warmth and peace,
The cabin's interior.
Exhaling to surrender.
Not with force or pressure.
But with ease and trust.
You trust that you are held,
Supported and protected.
You know that your inner peace cannot be touched by external weather patterns.
You are calm.
You are quiet.
And you are deeply.
Deeply relaxed.
Take just a few more moments to observe what your surroundings look like.
Marvel at the beauty of what's happening inside the cabin.
And also what's outside of it.
If there's anything here that feels uniquely and specifically meaningful to you.
Be that the sound of rain.
The flicker of candlelight.
The ocean's rolling waves,
Or something else.
Take a moment to deepen your focus on it for a few breaths.
Thank it for whatever it offered to you.
And slowly and gently.
Let the imagery fade.
But notice that you haven't actually left this place.
As the symphony of hundreds and thousands of raindrops continues to stream through your consciousness.
Even the sound of this rain alone is cleansing.
And it's ready to guide you now into a deep,
Peaceful,
Restorative night's sleep.
So imagine that with me.
Pitter-patter sound and gently working its way through your body.
Starting at the crown of your head.
Imagine it softening all the small muscles in your forehead.
Gently massaging your temples.
And clearing away any residual thoughts from your mind.
It softens your cheeks.
Relaxes the sides and back of your head.
And relieves any tension in your jaw your entire head surrenders.
Sinking energetically a little deeper into the pillow beneath it.
Follow the sound of rain as it trickles slowly and gently.
Down the sides of your neck.
Dissolving any lingering tension from your shoulders.
Down your upper arms.
Relaxing your elbows.
Restoring your lower arms and wrists.
Than arriving in your hands.
Really deepen your sense of the rain as it meets your palms and fingers Let it free you of anything you might still.
However subtly.
Be clinging to.
Now is the time to deeply and truly surrender it all.
Energetically,
The rain cleanses and restores your heart.
Feel and sound there.
Washing away anything you don't need to carry into sleep.
Imagine it softening and soothing all the muscles in your back.
Cascading slowly and gently down your spine.
One final invitation for your nervous system to rest completely.
Then landing in your belly and pelvis.
Offering deep rest and release.
It gently softens your hips.
Dissolving any final bits of tension.
Then flow slowly and gently down your legs relaxing your thighs.
Soothing your knees,
Restoring your calves and ankles.
Offering deep and total surrender to your feet.
Sense that your whole body.
Your mind and your heart.
Are fully bathed in the energetics of cleansing,
Restorative rain.
Anything that does not serve you is washed away with care and wisdom.
And what remains is deep inner peace and stillness.
Soften your focus on the rain as it meets your body.
And just let its soundscape continue to flow through you.
At the same time.
Sense into the ebb and flow of your breath.
Sensing how it moves as effortlessly as ocean waves.
Blowing in.
And out.
Hen.
And out.
Allow the rhythm of both your breath and the rain to carry you into sleep now.
With grace.
Serenity.
And complete ease.
And until next time.
Good night,
My friend.
Good night.
