Sleep Talk Down For Instant Calm

Release all worries and tensions to fall asleep in minutes! In tonight's guided sleep meditation, journey beneath a moonlit sky and soft sand dunes, touched by the warmth of flickering golden lanterns. Feel the gentle glow of the lanterns melt away your stress, guiding you into a peaceful state of relaxation. As you walk through this serene desertscape, let the stillness of the night embrace you, leading you into a deep and restful sleep.

Transcript

Tonight,

Fall asleep within minutes,

Cocooned by an endless stretch of soft,

Embracing sand dunes.

My name is Jason Stevenson,

And I warmly welcome you to tonight's journey.

Beneath a moonlit sky,

Touched by the warmth of flickering golden lanterns,

You will release all worries and tensions,

Unveiling a deep inner peace.

Before we begin,

Just take a moment to prepare for a long and deep sleep.

Set a morning alarm if it's needed,

Gently drawing the blinds.

Allow your body to soften into the bed beneath you,

As you slowly and gently close your eyes.

Take a soft and nurturing breath in,

And exhale to release the day behind you.

In a short while,

We will travel to that peaceful oasis of sea,

Sand,

And moonlight.

But first,

Let's draw our loving attention to the body,

And as I name each body part,

Bring your attention there gently,

And offer it a loving,

Cleansing breath.

Imagine that each inhalation fills that body part with care and kindness,

And that each exhalation facilitates release,

Preparing the body for sleep.

If any area we focus on that feels too uncomfortable to be present with,

Or if it's resistant to letting go,

Just let that be okay,

We're not here to force anything,

Simply move your attention to a place that feels more comfortable,

Creating a journey that meets you with kindness right where you are.

So,

Begin by guiding your awareness to the soles of your feet,

Filling your soles with a slow and tender breath,

And inviting a sense of surrender as you exhale.

And then hold both of your feet in their fullness,

Just with all of your awareness,

Inhaling care and appreciation,

And exhaling to soften and release both feet.

Slowly guide your attention into your ankles,

Into the bones,

Ligaments and muscles there,

And again,

As you inhale,

Fill these parts of you with this awareness.

And exhale,

Perhaps with a sigh to surrender.

Now feel into the backs of your lower legs,

Sensing into all the cells and muscles there.

Cocoon each calf with your next loving inhale,

And then invite them to soften as you exhale.

Repeat in this very same way as you sense into your shins,

Letting each breath be loving and releasing.

Now guide your awareness into your knees,

Filling both of your knees with tenderness on your next breath in,

And softening perhaps with a sigh on your next breath out.

Continue this gentle journey through the body as you draw your attention to your hamstrings,

To the back of your upper legs,

And send a slow,

Nurturing breath there as you inhale,

And exhale to gently release any tension.

And then sense into your quadriceps,

Into the front muscles of your upper legs,

Continuing to breathe in the same way.

Now take a few loving breaths into both of your legs,

Softening and surrendering with a full and deep exhale.

Now guide your awareness to the base of your spine,

And then sense into the full pelvic region from hip to hip,

And beneath your belly button.

Send a slow,

Loving breath to this part of your body on your next inhale,

And gently softening as you exhale.

And after your next complete exhalation,

Guide a loving breath into your belly,

Filling your entire stomach and all the organs around your stomach with loving awareness.

Release fully and completely as you exhale,

Letting your core relax in preparation for sleep.

And now travel up your spine into your chest,

Sending a loving breath into your heart and your lungs,

And allow this breath and all breaths to nurture you deeply,

Both physically and emotionally.

After a slow and steady release,

Guide your attention now to your shoulders,

And then fill your shoulders with care and appreciation as you breathe in,

Releasing any weight they've been carrying as you breathe out.

Now sense into your hands,

Into every square inch of your hands and fingers.

As you inhale,

Fill your hands with kindness and care,

And as you exhale,

Release any grip from old stories,

From expectations,

From attachments.

Just let it all go,

Creating space for peace and sleep.

And repeat this process as you sense into your wrists,

Breathing a full restorative deep breath into both of your wrists,

Continuing up into your lower arms,

Into all the muscles,

Muscles,

Bones,

Ligaments,

And tendons,

Inhaling and exhaling with awareness.

Breathe into your elbows in the very same way,

And then into your upper arms,

Into every cell,

Muscle,

And every square inch of your upper arms.

Release completely as you exhale.

Now draw your attention to your neck,

To the front,

The back,

And both sides of your neck as you take a long,

Nurturing breath in,

And exhaling with a deep sigh to release.

And then complete this loving journey as your awareness scans your entire face,

Your mouth,

And your jaw,

Your nose,

Your cheeks,

Your eyes,

Your eyebrows,

And your forehead,

Sending a slow,

Loving breath into every square inch of your face,

And as you exhale,

Release any and all tension you've been holding there,

Let all of it melt away.

And now sense into your entire head space,

Into each side,

The back,

And the crown of your head.

As you exhale,

Allow your thinking mind to surrender anything that does not serve it,

Letting go,

Letting go,

Letting go.

Now sense into this full,

Miraculous body of yours.

Recognize how it is loved and supported by each and every breath that you take.

And if there is any remaining tension that needs a little more release,

Tend to that place for a few more moments with utmost love,

Patience,

And care.

Now,

On your next exhalation,

Soften your awareness of your physical body as you shift your attention to your mind's eye.

And here upon the canvas of your mind,

Imagine that there's a path or a staircase just before you.

This path or staircase will guide you to a place of sweet serenity,

A place where you can surrender all thoughts,

All worries,

And all tension,

So you can quickly slip into a peaceful night's sleep.

Follow the guidance in my words as I count you down from 10 to 1,

Opening your heart and expanding your mind to embrace the journey that lies ahead.

So let's begin now with 10,

Envisioning the path or staircase in any way that resonates with you,

Noticing what it's made of and what it feels like beneath you.

9.

Breathing slowly and gently as you begin your way along it.

8.

Softening your belly,

Relaxing your shoulders.

7.

Opening your heart and quietening your mind.

And 6.

You open to the possibility of deep inner peace and release.

5.

Taking a slow,

Steady breath in.

4.

Exhaling with a sigh.

3.

Becoming aware of a deep,

Violet,

Starlit sky above you.

And 2.

A luminous full moon,

Spilling opalescent light across the cosmos.

And finally,

1.

You emerge onto a peaceful path of crystal sand,

Surrounded by rolling,

Glistening dunes and purifying ocean air.

Take a few breaths to immerse yourself in this serene landscape.

Witness the infinite,

Starry cosmos above your head and a luminous path lit by warm,

Floating lanterns lighting the way through the dunes.

Notice the way the land rolls like soft waves into the distance,

Shimmering beneath the moonlight.

Awaken your other senses too,

Sensing the soft sand beneath your feet and the warm breeze against your cheeks.

Inhale the sea's invigorating aroma,

Perhaps tasting its salt on your tongue.

And notice the serene melody that flows through your ears,

Lulling you closer and closer to a deep,

Restorative night's sleep.

Before you is a path of soft,

Silky sand,

Which weaves its way through the surrounding dunes.

The crystal sands sparkle beneath glowing lanterns that line the path,

Each one flickering gently against the deep,

Amethyst sky above.

In a moment,

You will take a journey along this luminous pathway,

A journey that will guide you towards the realm of deep sleep.

Allow yourself to surrender to the coming night's rest at any point along the way,

And at the same,

Release expectations about when exactly sleep will come.

It is closer than you know.

To begin,

Feel your feet in the warm sand beneath you,

And as you wiggle your toes,

Lengthen your spine,

And stretch your crown towards the moonlight.

Then take a long,

Slow,

Deep breath in,

And release with a deep sigh,

Surrendering to the path before you.

Continue to breathe at a natural depth and pace,

And when you're ready,

Begin a journey along that sparkling sandy trail.

Take note of what you're wearing as you stroll through these twilight sand dunes.

Imagine yourself dressed in any attire that makes you feel comfortable,

Free,

And relaxed.

And now,

Focus your awareness on those radiant lanterns that hover above the sand,

Illuminating the way with peace and warmth.

Notice that each of these lanterns is perfectly spherical,

Sacred,

Geometric shapes suspended in mid-air.

They float as if infused with the magic of the universe,

Casting a warm,

Healing glow upon the earth and upon your body as you move beneath them.

Each of these mystic lanterns is here to support you in releasing any worry or tension that holds you back from peace and relaxation.

So,

As you slowly approach the next lantern,

Allow its light to penetrate the crown of your head,

Casting its radiant,

Golden light across every cell of your thinking mind.

Any tension in your forehead melts away as your mind is soothed and nourished by this celestial glow.

Continue along the path,

Feeling the crystal sands beneath your feet,

Slowly giving way with each slow step.

And as you approach the next lantern,

Allow it to cleanse the fullness of your face,

Dissolving any masks you've been wearing in moments before this one.

Here,

Amidst the dunes,

There is no one you need to be,

And nothing you need to prove.

You can let the masks go now,

Allowing yourself to be exactly who you are,

Exactly as you are.

In between lanterns,

Your awareness expands to absorb your whimsical surroundings.

Shooting stars grace the cosmos with their brief presence,

And hundreds of beaming constellations enchant your spirit.

You notice once again how the sand sparkles like glitter beneath the lantern light.

You inhale the wonder of this enchanted place deep into your belly,

And then exhale with a soft sigh to release.

Now,

As you approach the next floating lantern,

Feeling its warm golden light grace your body,

You focus on the way it hits your shoulders,

And as it meets your shoulders,

It helps you to release any baggage you no longer need to carry with you.

Allow your shoulders to drop towards the sand.

There's nothing you need to carry with you as you journey through these dunes.

And at the next lantern,

Notice the way the light hits your chest.

As you breathe in,

Allow this light to fill your lungs,

And illuminate the areas within and around your heart.

As your heart fills with the golden light of these sacred geometric lanterns,

It nurtures and heals any fear,

Frustration,

Or resentment you've been holding in this space.

It helps you to release anything you've been storing in your heart,

That no longer serves your highest self,

Creating space for infinite love to fill this part of you.

With your next few out-breaths,

Allow your heart to surrender to love.

Let go of what does not serve your heart's highest expression.

You continue to meander through the glistening dunes,

Following the pathway that's illuminated for you.

With each step,

You feel lighter and freer,

Moving closer and closer to a deep,

Restorative night's sleep.

And with each breath,

You let go a little more,

Surrendering to the peace and calm of this moonlit night.

Now,

As you approach the next sacred lantern,

Breathe its warm glow into the base of your belly.

Allow your belly to fill with cleansing golden light,

Dissolving any tension you've been holding within or around your belly.

And then take a moment to notice if there is any other tension or worry stored anywhere else in your body.

Approach the next lantern and let those residual worries of tensions be released.

Grant yourself the gift of surrender.

You are feeling clear and calm as you expand your awareness to take in the full view.

The rolling dunes seem endless,

And you can feel their unconditional embrace.

They welcome you here just as you are.

Lantern light gently flickers upon the crystal sands beneath you.

And once again,

You attune to the feeling of the fine beads beneath your feet.

For the next few breaths,

Imagine what each step feels like against your soles.

Now,

For much of this journey,

You could smell the ocean's presence.

But finally,

That great body of water comes into view.

As you turn a corner around the next rolling dune,

A tranquil ocean sits quietly beneath the full moon.

Serenity pervades the moment,

Embodied by the water,

The cosmos,

The surrounding sand dunes,

And by you,

Too.

Take a few moments to pause where you are on the path,

Breathing this enchanted realm into every cell of your body.

And with your next exhalation,

Release a gentle sigh.

And then become aware of one final lantern floating above a smooth,

Sandy stretch near the water.

This is a place where you can rest completely,

Surrendering to the deep sleep that is just around the corner.

Make this place your own,

Perhaps seeing cushions or blankets laid out for your utmost warmth and comfort.

And then slowly make your way,

If you haven't already,

To that comfortable oasis amidst the glowing dunes and moonlit ocean.

Envision yourself coming to rest on your back,

Feeling safe,

Grounded,

And supported.

Take a long,

Slow breath in,

And exhale as your body surrenders to the sand.

Another long,

Slow breath in,

Welcoming the light of the moon into your body.

And a full breath out.

Breathe naturally now as you gaze out at the starry night sky,

Feeling completely at ease and ready for deep sleep.

You can drift off to sleep whenever it comes naturally for you.

But in the meantime,

Absorb the beauty of your surroundings through all of your senses for just a little bit longer.

Listen to the soothing melody that floats through your ears.

Imagine the smell of the ocean breeze as it dances through your nostrils.

Feel the warmth of the sand beneath you,

And the support of the cushions and blankets that cocoon you here.

And then reflect at the landscape that embraces you.

The rolling,

Shimmering sand dunes.

The floating lanterns that guided your way.

The vast,

Serene ocean.

And the peaceful,

Luminous cosmos with not a cloud in the sky.

Now focus your attention on that radiant moon shining brighter than any moon you've seen before.

Its light dances upon the tranquil ocean,

Creating an illusion of tiny silver diamonds upon the surface of that great body of water.

The luminescence of that enchanting moon blesses your own body as well,

Providing one last opportunity for tonight to intentionally surrender in body,

Mind,

And in spirit.

So as I draw your attention through your body,

Imagine the light of the moon touching all the parts that I name.

Envision each of these parts filling with a silver,

Mystic glow,

Summoning your inner peace.

So begin by inviting your awareness into your feet,

Allowing your feet to be bathed by the serene nurturance of the moon.

And surrender your feet.

There is nowhere they need to carry you tonight.

And then welcome this mystic glow into your legs,

Helping them to soften and surrender as you exhale with a deep sigh.

Breathing into the base of your spine now,

Filling your entire pelvic region with this enchanting silver radiance.

Exhale to surrender.

And then imagine that your belly and all the muscles and organs around your belly are equally blessed by the light of the moon.

Relinquish any tension or tightness with each exhale.

Breathe the moon's glow into your heart,

Feeling its nurturing presence on both a physical and emotional level.

And then welcome this light to flow along your collarbones and into your shoulders.

And then all the way down your arms and into your fingers.

Allow your arms to relax deeper and deeper as you exhale.

And finally,

Envision this celestial glow as it travels up through your neck,

Into your face,

Bringing ease and serenity to all the muscles and cells in your face.

Allow this light to fill your entire headspace.

And as it extends up to the crown of your head,

Your mind expands to meet the peaceful frequency of our wise and loving universe.

Your thoughts quiet as you rest in pure presence,

Filled completely with celestial radiance.

Your entire body,

Your mind and your spirit exudes a celestial moonstone aura.

It is your innate capacity for inner peace rising to the surface of your experience.

So take a few moments to simply rest within your awareness of this aura.

You are beaming through every cell of your body.

Now,

Whenever you're ready,

Gently soften your focus on this aura as you zoom back out to absorb the entire landscape that surrounds you.

You can drift off to sleep at any time.

And until that time comes,

Allow your attention to rest with whatever aspect of this inner realm feels most peaceful to you.

It could be the starry night sky or the tranquil ocean.

Or perhaps it's your sense of the glowing sand dunes or the music that fills your ears.

Simply rest with whatever reaffirms your deep inner peace.

And before you know it,

You have slipped with ease into the realm of a restorative night's sleep.

And so,

Until next time,

Good night,

My friend.

Good night.