Tonight your mind will slow right down,
Finding freedom from the thoughts that entangle it.
Whatever's moving through you,
Be it worry,
Anxiety,
Rumination or problem solving,
You're allowed to step back from it,
You're allowed to let it go,
Even just for tonight.
So you can get the rest you need.
Before we begin,
Let your body settle into a safe and comfortable space,
So you can drift off to sleep whenever the time is right.
My name is Jason Stevenson,
And it's an honor to have you here tonight.
As you journey tonight to ancient redwoods and a tranquil healing river,
You'll reconnect with that part of you that is already grounded,
That already knows how to flow and let go.
Because in truth,
You won't be forcing yourself to feel any special way tonight,
You'll be coming home to what's already there waiting for you.
So allow my voice to guide you,
To carry you gently,
As peace and ease naturally unfolds,
One breath at a time.
Before we travel to that ancient forest,
Let's take a moment to soften and anchor the body right where it is.
In doing so,
We lay the foundation for the mind to soften with it.
So draw your attention to the very top of your head,
And let your awareness expand across your forehead.
All the small muscles around your eyes gently let go,
And your brow naturally softens.
Relaxation stretches across your temples,
And down your jawline,
Guiding your jaw to unclench.
The sides of your head relax as well,
As does the backside,
And the inner workings of your mind begin to untangle.
Lightness now fills your entire face and head,
Almost as if soft golden light trickling through a sky-high canopy were falling upon it.
Any residual tension or tightness dissolves in its presence,
And your awareness flows gently along the sides of your neck,
Brushing away any stress or tension there.
Before landing softly on your shoulders,
Guide your shoulders to fall away from your ears,
Releasing any weight they carry.
Then allow a gentle cascade of loving awareness to move through your arms,
Guiding your upper arms to soften into the support beneath them,
And inviting your elbows to melt,
To surrender,
Moving into your lower arms as they soften into the cocoon of your bed.
Then resting for a breath in your wrists,
Inviting them to let go.
Naturally,
Your attention lands in the soft palms of your hands,
And your fingers effortlessly release any grip they've been holding.
From shoulders to fingertips,
Your arms and hands let go,
Releasing what they don't need to cling to.
From your hands,
Your attention travels to your heart,
And rest there for a few steady breaths,
Feeling the way your chest rises and falls with each cycle.
As you breathe,
You might notice a trace of pine resin and cedarwood grounding and enchanting you.
And as you breathe into the heart,
Notice whatever is present there,
Whether it feels light,
Heavy,
Or somewhere in between.
And you might like to offer your heart a word of kindness.
Let it know you see it,
That you hear it,
And that tonight,
By tending with care to your whole self,
It will soften.
Release a soft sigh on your next out-breath,
And allow this current of relaxation to expand out to your back body,
Inviting your upper and mid-back to soften.
Then,
Center your attention on your spine,
Inching down,
Vertebra by vertebra,
As your entire nervous system settles even deeper.
As your attention lands in your belly,
Allow it to naturally expand on the in-breath,
And to let go on the out-breath.
As your belly softens,
So does your pelvis.
Your tailbone anchors down into the earth below,
And any tension in your hips begins to unravel.
Use your breath to support this process of letting go,
Of anchoring,
Releasing a little bit more with each exhale.
Now,
Allow your awareness to complete its journey through your whole body,
Traveling into your thighs,
Which melt into the support system beneath them,
Sensing into your knees,
Perhaps offering a whisper of gratitude.
Guiding your calves to let go a little more,
And to root down into the earth below.
Becoming aware now of your ankles,
Giving them permission to let go completely.
They don't need to carry you tonight.
Now feel into your feet,
Noting the way they rest heavy,
With nowhere they need to go.
Now,
Sense them softening just a little bit more,
As your whole body relaxes,
Not with force,
But with gentle,
Ever-expanding allowance.
And imagine that you are looking down at your feet now,
And as you do,
A rich terracotta trail rolls out beneath them.
All around you now,
An ancient forest of redwoods,
Cedar,
And pine stretch out in every direction,
To the north,
South,
East,
West,
And everywhere in between.
Late day sunlight casts dappled patterns of gold upon the earth,
And the air is infused with the grounding scent of resin,
Bark,
And damp soil.
Take a moment to root through your feet,
Feel the steady support of the forest floor beneath you now.
Then allow your crown to reach the canopy above,
As your jaw,
Shoulders,
And arms surrender towards the earth.
Now notice what you're wearing here.
The air is warm,
But you might have a sweater draped over your shoulders for when dusk arrives.
Now widen your awareness back out to take in more of this forest.
The first thing that pulls at your attention is the redwoods,
Enormous majestic beings,
Emanating strength and wisdom.
Your eyes trace their grooved trunks all the way up to their distant needle-like leaves.
Beneath their canopies,
You feel sheltered and protected,
And you know that you are safe here.
You listen closely to the forest now,
Hearing a soft whisper of leaves and needles moved by subtle winds.
Birds call quietly in the distance,
And squirrels rustle in the underbrush.
Now the path before you is calling,
So after a slow,
Steady inhale and a slow,
Steady exhale,
You begin a journey through the woods.
You can feel your whole body relaxing as you walk amongst these wires,
Protective and majestic trees.
With every step,
You move further away from the worries of the world,
And into the heart of a balanced,
Safe and healthy forest.
Each step lands gently on the earth,
And your inner eye is wide open with wonder.
As you move,
You pay closer attention to the understory,
To the fern slowly unfurling after winter,
And to tiny saplings strengthening their roots.
You,
Too,
Are strengthening your roots by being here.
With each step,
You are becoming more grounded and more resilient amidst the movements of your mind.
Any thoughts that arise here feel lighter,
More spacious,
And you release them with ease.
You begin to notice something else now,
A subtle,
Rhythmic murmur,
And so you follow that sound,
Still moving along the terracotta path.
The light begins to land differently,
Not as filtered as before,
But bolder and clearer.
And as you step over a small incline,
You see it,
A small and sacred river,
Slow and unhurried,
Sparkling beneath the day's last sun.
You move closer,
Marveling at the crystal clear water that moves with grace over smooth pebbles and stones.
The sound is steady,
Quiet and grounding,
And it naturally washes any worries that rise in your mind.
Crouching down near the water's edge,
You dip your fingers into its flow.
You notice the sensation of that,
A ripple of aliveness traveling through your whole body.
And notice how the water flows around your skin,
Without resistance.
It adapts,
It moves with grace,
Regardless of what appears in its path.
Spend a few more moments crouched down by the slow-moving river.
Allow yourself to savor your connection to it,
Feeling the cleansing power of the water infuse you.
It cleanses not just your hands,
But your heart and mind too.
You slowly return to standing,
Lengthening your spine and relaxing your shoulders,
Release a soft sigh on the next out-breath,
Before continuing along the path that runs alongside the river.
The sun is slowly setting,
And as it does,
It transitions from bright gold to deep amber,
And still,
The water glistens,
Flowing gently,
Without trying to get anywhere.
And now as you walk beside its tranquil current,
You hear its wisdom whispering through the forest air.
It's a whisper reminding you,
That your mind doesn't actually need to be empty,
And you don't need to forcefully stop or push your thoughts away.
Thoughts,
Whether they're pleasant or unpleasant,
Joyful,
Fearful or ruminating,
Are entirely natural,
And it's in the mind's nature to roam and wander.
Nature isn't meant to be stopped,
It's meant to flow,
But as thoughts arise,
Particularly troubling ones,
You can let them move with the same grace as the river,
And you can let them flow in and out of your awareness,
Without attachment.
So,
If worries or ruminations arise for you now,
You might notice them appearing as gentle reflections on the water's surface,
As white gold flickers of liquid sunshine,
But since the water is never still in the river,
Since you can't stop it or hold onto it,
Those worries and ruminations are free to flow away.
Allow them to flow,
Watch them come and then watch them go,
Trickling downstream until they disappear from your awareness completely.
Your body moves alongside the water at a slow,
Rhythmic pace,
Your spine is long,
Your shoulders,
Arms,
Belly and legs are deeply,
Deeply relaxed.
And any time a worried or ruminating thought arises,
You see it reflected as a glimmer in the water,
And you watch it flow downstream.
If emotions arise in tandem with your thoughts,
Tend to those with patience and compassion.
Your feelings,
Whatever is present in your heart,
Also doesn't need to be pushed away.
Emotions are energy in motion,
Just like your thoughts.
Emotions allow that energy to be absorbed by the water,
Taken in by its love and grace,
And gently,
Very gently,
Dissolving away.
The river continues to be a portal where all thoughts and feelings can find healing and release.
And at the same time,
The forest around you maintains its role as protector.
Let your attention drift to the redwoods and all the other ancient trees to reinforce your sense of safety here,
To be reminded of your very own groundedness,
To come into contact with your inner strength.
You are grounded and resilient as these majestic trees that surround both you and the river.
The sun has dipped lower,
And your gaze rises to the pink that peaks between the trees.
Dark gold light,
Etched with pink cherry streaks,
Illuminates the cosmos.
Take a slow,
Deep breath,
Inhaling the air of dusk,
Exhaling as you root into the earth.
You are growing tired now,
Yet you want to stay in this forest for as long as you can.
You trust there's a place for you to rest here,
But until you find that place,
You continue along the water's edge.
Its surface shines differently now,
Not with the light of the sun,
But as if infused with inherent luminosity.
The river is crystal clear and calm,
A reminder of the inner peace and tranquility that's available to you when you allow things to flow.
When you let thoughts come and let them go.
Here in the forest,
You have developed a gentler way of relating to your mind.
You no longer fight it,
You no longer beg it to stop.
Instead,
You step out of the stream,
No longer carried away with it.
You are an observer of your thoughts,
And you are in intimate contact with the calm clarity that lives beneath them.
Wandering over roots and stones,
You continue along the path until your eyes land on a forest shelter.
One side is completely open to the air of the woods,
Facing the tranquil river.
The three walls,
Its roof,
And the basic floor of the shelter are crafted of dark wood.
On its floor is a cozy nest of blankets and plush cushions.
A lantern glows inside as well,
Inviting you in,
Casting a golden light of warmth and comfort.
Allow yourself to step inside,
Into the embrace of this quiet,
Sheltered nook within the forest.
You take a seat,
Pulling a blanket up over your lap.
Leaning back against cushions for support,
And gazing out at the quiet stream and ancient trees.
The forest is draped in soft twilight now,
As the sun has slipped away completely.
Fireflies begin to twinkle like tiny stars amidst the understory,
And the river becomes harder and harder to see.
For a few moments,
You close your eyes to just bathe in the feeling of being here.
You can still hear the subtle,
Rhythmic flow of the water,
Which cleanses your mind,
Clears your heart,
And calms your body.
And your sense of smell becomes heightened once again,
The scent of damp soil.
Mineral-rich stones in the riverbed,
And the resin of evergreens moves into your body.
It rises up to your crown,
Cooling and quietening your mind,
And you release a sigh of relief.
You have arrived in a place,
And an internal state of ease,
Rest,
And well-being.
Although you're tired,
You let your eyes open once again.
A nearby redwood seems to call out to you,
And you trace its trunk all the way up to its crown and the sky above.
Between leafy branches,
There are pockets of starlit sky,
Beaming down at you.
Gazing up at the cosmos in this way opens something up in you.
Your heart softens and widens,
Your mind releases itself a little more,
As you connect with a deep sense of trust in the universe.
Deep down,
You know that even when life gets tricky,
There are things you can lean into for support.
So take a few moments to sense into what feels most supportive for you here.
What grounds you?
What slows your mind the most?
Maybe it's the stars in the night sky,
Or the sound of water flowing by.
Maybe it's the sheltering trees,
Or the fireflies quietly lighting up the night.
Or maybe it's the rhythm of your very own breath,
Reminding you to be present.
Rest for a short while,
With whatever feels most calming for you.
Now you are very,
Very tired,
So you shift from seated to resting.
Your head sinks into the comfort of a soft but supportive cushion.
And the rest of your body is wrapped in warm,
Cozy blankets.
You look around at this grounding enchanted forest,
Offering a quiet thank you for all the guidance,
Support and wisdom it provides.
Then you close your eyes to the imagery,
Welcoming deep sleep to come when it may.
Until sleep arrives,
You take some time to relax your body even more,
To invite,
To let go completely.
You begin by drawing your attention to the soles of your feet,
Thanking them for all the ways in which they carry and support you.
Then with your next exhale,
Invite your feet to surrender.
There's nowhere they need to go,
Nothing they need to do.
Sensing now into your ankles and calves,
And into your shins.
Then imagine these areas softening even more.
Imagine them melting further down into the blankets and the surface beneath you.
Moving gently through your knees,
Before sensing into the fronts and backs of your thighs.
Then allow them to fully let go,
Any residual tension melting down into the forest floor.
Take a slow,
Steady breath all the way down your legs.
Exhaling with a sigh of surrender.
Sensing now into your hips and pelvis,
Noticing a very subtle expansion and softening here with each breath.
Invite any tension to leave these places with an exhale,
As your tailbone roots down towards the earth.
Now sense into your belly as you breathe,
Expanding on the inhale,
Surrendering on the exhale.
Release any habitual contraction that might linger in your core area,
Letting your breath flow freely through this place.
Then slowly travel up your spine,
Inch by inch.
And imagine that this gentle,
Caring awareness is guiding your nervous system into an even deeper state of rest.
Your attention lands lovingly in your heart and lungs.
Take a few intentional breaths into this space.
Allowing it to fill with the nourishment of the forest.
Exhaling anything that lingers here,
Allowing the forest to take and transform it.
Your awareness rises now,
Overflowing across your collarbones and into your shoulders.
Guide your shoulders to melt even more than before.
Then watch a gentle current travel down your arms,
With the same grace of that tranquil river,
Guiding your upper arms to relax.
Moving through your elbows into your lower arms,
Helping them to,
To surrender,
To let go.
Then passing quietly through your wrists,
Pooling in the palms of your hands.
As you release any residual grip on things,
There's nothing you need to cling to,
Push away,
Or control.
When you're ready,
Travel back up your arms,
Across your shoulders,
And into your neck.
Imagine your neck muscles softening.
Then slowly scan your entire face,
Inviting your jaw to relax.
Your cheeks to soften.
And all the small muscles in your forehead to unravel.
Invite now your entire head and your thinking mind to sink deeper into the peace of the forest,
And the peace that lives within you.
Both mind and body are deeply,
Deeply relaxed,
Ready and willing to drift off to sleep.
Sleep is indeed on its way,
But until it comes,
Allow the following affirmations to flow through you.
You don't need to repeat them,
Or analyze them.
Simply allow these words of peace and surrender to bathe you,
To reaffirm your inner peace,
Resilience,
And capacity to release.
And until next time,
Goodnight my friend,
Goodnight.
I am calm,
Stable,
And centered.
My mind flows like a quiet river.
I am a wise observer of my thoughts.
I come home to my inner peace.
I release the thoughts that do not serve me.
The earth supports me and holds me steady.
My resilience grows each and every day.
I am blessed with inner strength.
I am rooted like the trees that surround me.
I am wise and clear like the sky above me.
I move with grace along my life path.
I adapt with ease to any challenges I face.
My body is relaxed and my mind is calm.
I am in harmony with myself and the world.
I am patient and compassionate with myself.
I give myself permission to rest deeply.
I inhale peace and exhale to release.
I have all that I need within me.
I move through the world with trust and wisdom.
Thank you for watching.
