What would it feel like to gently release your mind as effortlessly as amber leaves drift away from autumn trees?
My name is Jason Stevenson and in tonight's restorative sleep meditation,
You'll be supported in relaxing the body,
Soothing the nervous system,
And easing out overthinking.
This isn't about forcing ourselves to be calm or pushing away anxious thoughts,
It's about opening gently to the possibility of natural surrender,
Moment by moment.
So as we begin,
Take a few slow mindful breaths as you settle in for sleep.
Now you're invited to drift off to sleep at any time,
So make sure your morning alarm is set if you need one,
And that your blinds are closed.
With your next breath out,
Encourage your body to soften and settle,
And your head to comfortably melt into the pillow beneath it.
Breathe naturally as you draw your attention to the soles of your feet,
And as you rest here on the bed,
Can you feel your feet without moving them and without seeing them?
Now imagine if you could take a slow deep breath all the way down to your soles,
And with the exhale,
Invite your feet to relax completely.
As your feet relax,
Move your attention now to your ankles,
Noticing any sensations that might be present in your ankles,
Or maybe noticing any absence of sensation.
Either way,
Sending your ankles a slow deep breath,
And inviting them to soften as you exhale.
Slowly and gently your awareness rises now into your calves,
Notice what it feels like in those muscles.
And the next time a breath leaves your body,
Let your calves melt a little bit more into the bed below.
Now draw your attention to your knees,
And sensing these areas with care and curiosity,
And invite them to relax even more on an out-breath.
Become aware now of your upper legs,
And sensing into your quads and hamstrings,
Notice any sensations that may be present there,
And regardless of what you notice or don't notice,
Invite these muscles to surrender.
Your attention now flows all the way up to your hips,
Which are nourished by your next in-breath,
And softening with your next out-breath.
Sensing now into your legs,
From hips to toes,
As you feel them growing heavier and heavier,
Anchoring you into the peace and stillness of this present moment.
Now let your awareness settle into your pelvic bowl and stomach area,
And with each inhalation these areas gently expand,
And with each exhalation they melt,
Tension dissipating into the earth below.
Now invite this gentle,
Relaxed awareness to rise slowly up your spine,
Vertebra by vertebra,
And as it softens and soothes your central nervous system,
It sends a ripple of relaxation throughout your body in all directions,
Restoring your nerve fibers and quietening your mind.
Take a long,
Slow breath in,
And a deep,
Cleansing breath out.
Now let your awareness land in your heart for a few breaths.
As you inhale,
Your chest gently widens,
And as you exhale it naturally softens,
Widening and softening with each breath,
Tension just melting away.
Now let your awareness settle into your chest and upper back,
And then stretch across your collarbones and shoulders,
Dissolving any tension that may be held there.
Now let your awareness sink into the support of this present moment.
Like a soothing mist,
Caring awareness begins to flow down your arms,
And your upper arms are nourished on the in-breath,
And softening on the out-breath.
You become aware now of your elbows,
Nourishing these joints with another gentle,
Caring breath cycle,
And then your attention settles for a moment in your forearms,
Any tension that's held there now melts into the earth below,
Sensing into your wrists,
Inviting them too to soften.
Now let your attention settle into your hands,
Which naturally and completely relax.
Take a slow,
Deep breath all the way down to your palms,
And as you exhale,
Feel your arms growing heavier,
Grounding into the surface below.
As your arms relax completely,
Your attention drifts back up to your shoulders,
And then into your neck.
Your neck is soothed by your next slow,
Restorative breath,
And then your awareness arrives in your face,
Your jaw relaxes,
And your cheeks soften,
And all the small muscles around your eyes release any tightness they've been holding.
Tension melts away from your forehead,
Before this relaxed awareness bathes your whole head,
Softening the sides of your head,
The back of your head,
And the top of your head,
And the innermost parts of your head.
Take a few slow,
Compassionate breaths now into your entire headspace and into your thinking mind,
And surrendering as you exhale,
And as you exhale,
Surrendering all physical tension from this space,
And releasing any mental tension as well.
Notice how your whole body feels heavy,
Surrendering with complete ease into the bed that holds you,
And for three slow,
Deep breaths at your own pace,
Let your body melt a little bit more,
Mind following suit.
Your body is relaxed,
Your mind is easing up,
And your nervous system has been deeply soothed,
Ready for an inner journey of continued release.
In just a moment we'll take a journey to a quiet autumn forest,
Where nature's soothing rhythms will invite you to further release your mind.
But before we get there,
Know that you have full autonomy over this process,
You can let go as much or as little as feels right for you,
And if at any point the imagery doesn't feel right for you,
You can gently shift your attention to your breath,
To your body,
Or to the feeling of the bed beneath you.
But now,
Knowing that you'll stay supported by and grounded to your physical environment,
Let your awareness settle in your mind's eye,
And in this space,
Begin to envision a forest pathway appearing before you.
The forest floor is soft beneath your feet,
Blanketed by fallen leaves in grounding hues of amber,
Gold and crimson.
Tall trees surround the path,
Their branches adorned by the same rich colors.
Each leaf's attachment to its branch is loose,
Fluttering in the gentle breeze,
Preparing to soon let go.
Sunlight filters through the canopy,
Bestowing the forest with a serene golden glow.
You stand in a stretch of sunlight,
Feeling its warmth touch your crown.
It sends a wave of warm,
Gentle relaxation through your whole body.
You take a few slow,
Steady breaths to anchor yourself.
With each inhale,
You absorb the crisp,
Earthy scent of autumn.
A blend of fallen leaves,
Moss and rich,
Healthy soil.
With each exhale,
Feel your feet anchoring into this quiet,
Peaceful forest.
Your shoulders relax and your belly softens.
As your mind naturally grows more spacious.
Let your breath flow naturally in the background of your awareness,
As your other senses come online.
Notice the sounds of this forest,
The birdsong,
Distant babbling brook and gently rustling leaves.
And notice what it might taste like,
Perhaps the sharpness of cool,
Mineral-rich air.
Then see if you can notice what it feels like.
What does the ground feel like against your soles?
And what does the air feel like against your skin?
When you're ready,
You begin a slow,
Steady walk through the forest,
Down the wandering path weaving through it.
With each step,
Your body softens and your mind widens,
Absorbing more and more of the beauty,
Peace and wisdom that the forest holds.
You notice the way the glowing autumn leaves detach from their trees,
Drifting lightly and gracefully through the crisp air.
Nature is modeling how natural it is to let go,
Not with force,
But with effortlessness.
So,
With your next few breaths,
Deepen your experience of release,
Releasing your mind from fear and worry,
From attachments and judgments.
Let your mind simply surrender to the beauty unfolding all around you.
All around you,
Here in the forest.
You release a deep but soft sigh of relief,
Beginning to sense how good it feels to soften,
And you notice that as your mind relaxes,
You're more capable of enjoying the present moment.
As worry and rumination leave your mind and body,
You notice red-breasted robins flitting from tree to tree.
Small tortoiseshell butterflies also flutter through the air.
These small creatures are preparing for winter,
Seeking out food like insects and nectar before the world slows and settles.
Take a few quiet moments to simply revel the wisdom of nature and the way these creatures do not resist the season to come.
They accept that life is slowing down for a while,
And without even realizing that they're doing it,
They're naturally letting go of the past,
Unfolding into each present moment.
You continue to walk slowly and steadily,
As the birds and butterflies carry on through the atmosphere around you.
Feel the way each foot lands on the firm but soft earth,
Leaves quietly rustling with each step.
You are deeply and lovingly supported here,
Feel the care of the earth rising up and through you.
When thoughts or ruminations arise as you walk,
Take to heart that this is natural.
Even when our deepest intention is to let go,
The mind often has other plans,
And it can take time to settle.
Stillness can unfold in stages over time.
When thoughts do arise,
Recognize that there's no need to latch onto them,
Nor to let them take you on a long winding journey.
Instead,
Let them depart as naturally as they arise.
Take a gentle step back from each thought,
Creating space around it.
Then let it be carried away by the cool,
Gentle air surrounding you,
Whisked away like weightless leaves,
Which naturally and eloquently come down to earth.
Again,
We release our thoughts not with force,
You don't need to push them away.
Rather,
If racing or repetitive thoughts arise,
Imagine that a fist is wrapped around them.
The invitation is simply to soften your fingers,
To soften your attachment to these thoughts,
So that you can sink back into the peace of the present moment.
And as each thought departs,
Let the serene autumn forest be a place of grounding,
A place of presence and reconnection.
Hone your focus on whatever aspects of this landscape feel most calming and centering for you,
Be that the blanket of golden leaves on the earth,
The warm sun seeping through the trees,
Or something else.
Let the peace and wisdom of nature anchor you effortlessly.
You're growing tired,
Nearing a place where you can rest in the forest and drift off to sleep.
The golden light coming through the canopy is darkening to amber,
Signaling that the forest too is ready to release into sleep.
But before you get into your personal resting place in the forest,
You walk a little distance further with a long spine,
Relaxed belly and soft shoulders.
And with each exhale,
You remember to surrender,
To release what's behind you,
And to release ideas or ruminations of what may or may not come in the future.
With each exhale,
You return to the present moment,
And if any thoughts feel particularly sticky or recurrent,
You might quietly ask yourself,
What would it feel like to take a step back from these thoughts,
Even if just for right now?
What fears or ruminations can I simply let pass through that aren't truths I need to carry here?
And what might be possible if I gave my mind permission to not solve anything tonight,
To simply and truly rest?
Our thinking mind does so much for us throughout the day,
And problem solving is a good skill to have.
However,
How often do you give your mind full and complete permission to rest?
For most of us,
It doesn't happen often,
But now is the perfect time to let them happen,
To let your mind be released.
As thoughts depart your mind,
Your body feels lighter,
And your emotions steadier.
Thoughts or feelings may still appear,
But there's a growing sense of spaciousness around them.
And as you float through this enchanted autumn forest,
Surrounded by a sea of amber,
Gold and crimson leaves,
You stumble upon a quiet and simple resting place here in the heart of the forest.
Imagine yourself stepping into a small clearing in the woods,
Where soft blankets and plush cushions are spread across the packed soil.
A golden lantern flickers gently beside these simple comforts.
Envision yourself now slowly stepping into this nest of blankets here in the woods,
And then coming to a lying down position.
The back of your head sinks into a supportive pillow,
As you pull a blanket up over your body,
An extra layer of warmth on this enchanted autumn day.
And as you gaze up at the sky above the clearing,
You notice a shift in the forest's energy as evening hours approach.
The sun has long disappeared behind the tree line,
And the sky is a vast expanse of serene violet.
Dusk has fallen,
And tiny shimmering stars are beginning to appear in the cosmos.
Take a few slow cleansing breaths to help your body settle in here.
As you inhale,
Let your body expand gently and naturally,
And as you exhale,
Sink into the support of the earth below.
A ring of wise,
Ancient trees surrounds you.
Your gaze drifts through their canopies,
Through the amber bronze of the beech trees,
The golden yellow leaves of the quaking aspens,
And the crimson tones of red maples.
You feel sheltered and supported in their presence,
And as you watch leaves slowly and gently drift from their branches,
As weightless as feathers,
You are reminded again that nature naturally lets things go.
You recognize that you,
Too,
Can release your mind,
All stress,
Anxiety,
And detachments with the same ease.
So take a few quiet moments to inhale and exhale with the rhythm of the gentle wind,
And with each exhale,
See if it's possible to surrender a little bit more,
To release what does not serve you,
Sinking deeper into inner peace.
As the sky darkens,
The golden lantern beside you continues to flicker.
And at the same time,
The season's final fireflies begin dancing through the evening sky.
They weave through the surrounding trees,
Like tiny shooting stars within reach.
And you can feel their lightness in your own body,
A reminder to soften,
A reminder to tread lightly in both mind and body.
The scent of fallen leaves surrounds you,
Earthy and anchoring,
As the woods settle into stillness.
The forest floor is deeply comfortable,
Still infused with summer's warmth.
It cradles you unconditionally,
As you prepare for a night of deep,
Restorative sleep.
And focus on your breath for a few more intentional cycles.
Imagine that you're breathing along with the whole forest,
Slowly,
Calmly,
And without trying to get anywhere,
Sinking deeper and deeper into peace and ease.
Dusk has turned to night,
The sky dazzles in dark amethyst.
It invites you to prepare for deep slumber now,
To let your mind rest completely in preparation for a new day to come.
So take one last look around this wise forest in its season of surrender,
As you thank it for its guidance and support.
And when you're ready,
Let your inner eye come to close,
Still feeling the support of the forest floor beneath you.
And as you drift off to sleep,
We'll take one last journey through the physical body,
Offering each part a final invitation to surrender.
So begin by calling your awareness into the crown of your head,
And as it does,
Invite a sense of ease,
Surrender,
And spaciousness to flow through your crown and through every inch of your forehead.
As your forehead relaxes physically,
Your mind deepens into full surrender.
And then welcome this relaxed awareness to stretch throughout your whole face,
Melting away any last tension in your cheeks or jaw area.
The sides of your head relax as well,
And so does the back of your head.
Your entire head surrenders to the earth,
Knowing there's nothing left for it to do or visualize.
Now welcome this energy of ease and spaciousness to flow into your neck and shoulders.
Any residual knots of tension melt away from these muscles.
And inch by inch,
Spaciousness expands from your shoulders to your fingertips,
Arms and hands melting into the surface beneath you.
Release any residual grip you might be holding in your hands.
There's nothing for you to change.
Fix or cling to.
Now is the time to rest and release.
Sense into your heart,
Chest and back,
Softening with each gentle breath.
And then imagine a current of relaxation flowing down your spine and throughout your entire nervous system.
Your nervous system is deeply,
Deeply relaxed.
As your awareness lands in your belly,
It fills with your loving,
Relaxed presence.
It expands naturally and gently with each in-breath,
And softening with each out-breath.
Peace and presence radiates downwards to fill your hips and pelvis,
Before slowly making a journey all the way down to your toes.
And every muscle in your legs relax,
Surrendering deeply to the surface beneath you.
Your entire body is relaxed.
Your mind and emotions are light and steady.
You breathe gently and naturally,
Nourished by each breath.
And deep in your heart,
You know that there's nothing for you to fix,
Prove,
Solve or hold on to.
Like autumn leaves drifting through crisp,
Clean air,
You too can surrender.
Again and again and again.
And now,
As you transition naturally into a state of sleep,
Allow the following words of affirmations to anchor you.
May they remind you,
Breath by breath,
That you can soften and surrender,
Releasing anything that holds you back from embodying the deep peace within.
You don't need to cling to or even repeat these words,
Just let them drift like weightless autumn leaves through your consciousness.
But before they do,
I want to wish you a deep and restful night's sleep.
I release my mind as effortlessly as trees release their autumn leaves.
I allow the wind to carry away what does not serve me.
I am held and supported without condition by the earth.
At any moment,
I can come back home to my inner peace.
My body is relaxed and my mind is free.
My breath is a lantern,
Guiding me home to myself.
It is safe to let go gently,
Naturally and without force.
I am in harmony with nature's rhythms.
I welcome release,
Knowing that it sets me free.
I soften as night falls,
Welcoming stillness into my whole body.
Spaciousness fills me with each loving breath.
I give myself permission to soften and surrender.
I create space within me for peace,
Calm and stillness.
I am loved and protected,
Anchored like ancient trees.
I breathe with ease,
Releasing what does not nourish me.
I prioritize deep rest,
Both physically and mentally.
My mind is light and my emotions are steady.
There is peace within me at this present moment.
My thoughts are calm,
Clear and centered.
I come back home to the sanctuary within me.
So,
Until next time,
Goodnight my friend,
Goodnight.
