Stop Overthinking, Release Anxiety, Sleep Quickly

Stop overthinking and let go of all worries as your mind eases into a safe space where anxiety loses its hold on you in tonight’s guided sleep meditation. You will release the day’s tension and fall quickly into a deep, untroubled sleep.

As you listen, let the warmth of fire and the quiet glow around you melt all your worries away. This is your refuge, a safe space where your mind and body can unwind into a state of complete relaxation. Here you are safe. Safe to rest, safe to sleep.

Transcript

Tonight you will be guided on a journey of gentle release,

Freeing your mind from worry and rumination,

So you can settle in to calm and ease.

Whatever thoughts or concerns have been swirling within you lately,

This is your time to find freedom from it all,

To rediscover your quiet inner sanctuary and get the rest that you need.

My name is Jason Stevenson and it's a gift to lead you on this journey tonight.

Thank you for being here.

Before we get started,

Take a moment to find a safe and comfortable space to rest.

At any point along the way,

You're welcome to drift off to sleep.

Make sure your morning alarm is set if you need one and that your curtains are closed.

And as you gently close your eyes to the world around you,

Know that you have full permission and support to let go.

Take the journey one breath,

One moment at a time,

Allowing the process to naturally deepen.

So as your body melts into the bed or other surface that's holding you,

Take a slow,

Deep breath in and surrendering with a soft sigh.

Take another slow,

Deep breath in and letting the breath naturally pour back out.

Continue to breathe naturally as you sense into the warmth of the textiles against your skin and the support of the surface beneath you.

This place is holding you without any condition,

Embracing you exactly as you are,

And let yourself surrender to that.

There's no one you need to be and nothing you need to solve or achieve.

Now is the time to rest and reset.

Now is your time to be held.

As you rest here,

Draw your attention to the crown of your head,

And in a moment,

I'll guide you on a journey through your whole body.

By the time we reach your feet,

You'll be gently transported to a quiet countryside sanctuary,

Where this process of relaxation will deepen.

But as we lay the foundation for this journey by tending with care to your physical body,

Let your attention travel through each part as I guide you.

And as you tend to each area,

Just notice what's there to be noticed.

If you discover any tension or tightness,

See if you can let that naturally soften,

Not by pushing it away,

But by releasing any grip or hold you might have on it.

So as you sense into your crown,

Expanding your awareness to encompass your entire scalp,

Breathe slowly and gently into these areas.

And notice any sensations that are present in your crown and scalp,

Letting tension or tightness soften with your next out breath.

Sense into your forehead now and all the small muscles around your eyes.

And as you inhale,

Send this area a breath of compassion,

And as you exhale,

Invite it to melt.

Sense into your cheeks,

Your temples,

And the breech of your nose with the same caring attention.

And tending with the same warmth to your jaw and your mouth.

Feel your jaw soften and your tongue find ease where it rests inside your mouth.

Hold your entire head now in your awareness,

Filling this place with a caring in breath.

Softening with the out breath.

Now sense into your neck and shoulders,

Becoming aware of any sensations that are present there.

If there's any tension or heaviness,

Invite these muscles to let go,

To naturally release the weight or discomfort they've been holding.

With your next inhale,

You might even pull your shoulders up to your ears,

Letting them soften on the exhale.

And as your neck and shoulders find ease,

Your attention flows slowly down your arms,

Noticing what's present in your upper arms,

Relaxing where there's tension or holding.

Notice what's alive in your elbows,

Inviting them to soften and surrender.

And becoming aware of your forearms,

Melting these muscles on the out breath.

And sensing into the joints of your wrists,

Offering them your loving,

Relaxed attention.

Now let your awareness unfold into your hands,

Stretching out to each fingertip.

Now take a slow,

Steady breath all the way down to your left hand,

Inviting it to release any grip it's been holding as you exhale.

Now repeating with your right hand,

Sending a loving breath all the way into it.

Relaxing your right hand as you exhale,

Your heart,

Your lungs,

And your entire chest.

Sensing the way this area moves gently,

Rising and falling with each breath cycle.

And notice as you inhale that a rich,

Layered fragrance is beginning to flow through your lungs,

A blend of baked apple,

Cedar,

And wood smoke.

This sweet and earthy fragrance helps you to soften,

As your heart melts into the quietude of this unfolding moment.

And now your awareness travels down your spine,

Warmth and ease expands throughout your entire torso.

Your ribcage is nourished by your warm,

Loving presence,

And so is your back.

Any knots of tension in your back begin to unravel and fall away.

Eventually you reach your belly,

Which rises and falls rhythmically.

Every time your belly softens with the out-breath,

Let your mind soften along with it.

There's nothing it needs to hold at this time.

Expand your awareness to hold and nurture your entire pelvis,

Softening any tension as you exhale.

And slowly and gently,

Scan your awareness through your quads and hamstrings.

Noticing what's present there,

Relaxing as needed.

Send a slow,

Loving breath into your knees,

Inviting them to relax.

Then sensing into your calves,

Becoming aware of any sensations there.

Invite these muscles to melt a little more as you exhale.

Your attention travels through your ankles in the same gentle way.

And as it lands on your feet,

Which naturally and completely relax,

A picture begins to unfold in your mind's eye.

As you bear witness to your soles,

You find them firmly rooted to a solid oak floor,

Tucked into warm,

Soft slippers.

Take a slow,

Cleansing breath all the way down to your left foot,

Inviting it to ground and relax.

Then a slow,

Cleansing breath all the way down to your right foot,

Rooting and relaxing.

The picture of where you've arrived begins to expand,

As you find yourself in a quiet,

Cozy attic,

A tucked away sanctuary at the top of an old countryside farmhouse.

The grounding,

Sweet aroma you noticed some moment ago,

Wafts through the A-framed room,

Cooked apple from the freshly-baked pie downstairs,

Cedar from the floor and walls that cocoon the space,

And wood-spoke from the small iron stove that warms and illuminates the room.

Take a slow,

Deep inhale,

Allowing this aroma to fill and nurture your mind,

Body and spirit,

Exhaling to settle deeper into this quiet,

Personal sanctuary.

Your eyes trace the cozy comforts that fill the attic.

Soft fairy lights are wrapped around the strong wooden beams above.

Low bookshelves are packed with books,

Candles,

Crystals and ornaments.

A wool rug rests on the floor by the window,

Surrounded by a plush armchair,

A simple but cozy bed and dozens and dozens of cushions.

If there's anything else you'd like to imagine here for extra comfort,

You have full agency to make this place your own.

Now,

Your gaze shifts to the A-framed window,

Overlooking the tranquil countryside surroundings.

You make your way towards it.

As you walk,

The solid floors creak,

A testament to the years they've witnessed and the peace they've protected during that time.

It doesn't take long before you reach the window,

Before you stand in awe of the violet light that fills the sky.

Day has turned to dusk.

The farmland surrounds the cabin,

With snow-covered fields and forests of oak and pine.

Glistening snowflakes fall gently,

Muffling the world in stillness and quietude.

This corner of the world is entering a period of rest and renewal.

Rest.

You,

Too,

Are being called to rest.

The armchair next to the window is plush and inviting,

So you allow yourself to settle into it,

Pulling a blanket up over your lap.

Feel what it feels like to melt into this chair,

To surrender all striving.

Surrender any and all yearnings to achieve,

Accomplish,

Fix or prove.

Here,

In this moment,

None of that is required.

Here,

In this moment,

You are invited to let everything go.

So take a few breaths as you gaze out the snowy fields and forest.

With each inhale,

Feel the fragrant air fill your body and restore your cells.

And with each exhale,

Give yourself permission to soften,

To settle,

To rest.

Now,

You become aware of amber light flickering against the walls and furnishings.

Your attention is naturally drawn to the cast-iron wood-burning stove of the attic.

Behind the glass,

Flames swirl in red,

Amber and gold.

Feel the warmth that the fire exudes and how it sends a wave of relaxation through your whole body.

Your crown and forehead soften.

Your jaw relaxes.

Your shoulders,

Arms and belly melt.

And your legs relax all the way down,

Slippered feet softening into the oak-paneled floor.

Take a deep,

All-bodied breath,

Deepening the physical surrender.

As you exhale,

Then let your attention rise slowly back up to your face.

Notice what it feels like as the golden firelight meets your skin.

Feel warmth,

Renewal and softness stretch across every square inch of your face.

And as it does,

The light seeps deep into your mind,

Filling your headspace completely.

Welcome the warmth and radiance to melt away the heaviness of worry and overthinking.

Every rumination about the past,

And every fear about the future dissolves into the peace of this luminous firelight.

If you notice any resistance to letting go,

Offer these thoughts a quiet whisper of acknowledgement.

Let them know that you see them,

That you know they're just trying to protect you.

But from a higher place of wisdom,

You understand that when your thoughts bind you to worry and rumination,

They inhibit you from moving through life with wisdom,

Grace and confidence.

Yes,

Our stress serves us when we need to act immediately,

But here,

Cozy it up in this warm inner sanctuary,

Your thinking mind is not,

In fact,

Protecting you.

It's holding you back from the deep renewal you're ready for.

So with the support of your breath,

Exhale any last worries and ruminations to the fire.

Witness your headspace filling with serene gold light,

Freeing you from the grip of past and future.

Feel yourself grounding deeper and deeper to the peace of this present moment.

If it supports your process,

You might silently repeat,

I am letting go with ease.

I am letting go with trust.

I am letting go with grace.

As your mind quiets,

Your senses awaken.

You listen to the sounds of the sanctuary,

To a grounding lullaby that drifts through the air,

And to the subtle crackle of burning logs.

You absorb the scent of baked apple,

Wood smoke and cedar,

Welcoming it deep into your bones and muscles.

You gaze through the window,

Savoring the way the sky now darkens.

Amethyst light fills the sky as silver stars emerge.

Snow continues to fall,

And you feel as if you're inside your own protective snow globe in a quiet inner sanctuary,

Safe and serene.

You rub the blanket between your fingers,

Feeling its soft touch and gentle weight.

At the same time,

You feel the comfort of the slippers on your feet,

And the warm air that surrounds your whole body.

And as you look around at the comforts of your surroundings,

Rows of books,

Ceramic ornaments and whimsical fairy lights,

You notice something else,

Something resting on the table beside you.

It's a round,

Handcrafted mug,

Earthy brown with a smooth glaze.

Nestled inside it is rich hot cocoa,

Topped with thick whipped cream,

Either regular or coconut.

You reach to pick up the mug and find that it fits your palms perfectly.

An inner smile fills your mind,

A grounded feeling of simple contentment and quiet gratitude.

When you're ready,

Allow yourself to enjoy this cup of hot cocoa.

Notice the way the cream blends perfectly with the warm liquid,

And how it enchants your taste buds.

As you swallow it,

Feel the warmth that brings to your belly,

And it fills you with a deep,

Simple joy.

Give yourself full permission to savor this moment.

There's nowhere else you need to be,

And nothing you need to do.

Let your mind rest and your body relax as you sip this cozy drink.

Snug in this safe attic,

Overlooking the quiet night,

Continue to sit for a short while longer in quietude,

Simply breathing,

Mindfully sipping.

Now as you rest here in the peace and comfort of this farmhouse attic,

You recognize it as a place you've always known,

A place that's always been inside of you.

This envisioned sanctuary is a mirror of your own inner sanctuary.

It's a manifestation of your inner peace,

Your inner quietude,

Your inner calm,

Strength and resilience.

So as you sit here,

Finishing the last few sips of your cocoa,

Attuned to all of the positive qualities the sanctuary embodies,

Sense into its warmth,

Its stillness,

Its simplicity and its groundedness.

Feel into its protection,

Its gentleness,

Its wisdom,

And its timelessness.

And know that as you're sensing into these qualities,

You're sensing into them as they live within you.

Consider which of these qualities you'd like to deepen your connection to.

Then notice where it's held within this attic sanctuary.

Maybe it's in the glow of the fire,

The comfort of the blanket on your lap,

Or in the steady oak structure of the space itself.

And breathe that energy deep into your heart,

Body and mind.

Absorb from this space any qualities you wish to feel a strong connection to.

All of the qualities you perceive around you are nestled within.

Breathe intentionally to deepen them.

After your next out breath,

You set the mug aside.

You can still feel the warm,

Grounding vibrations of the cocoa rippling through your body.

But you're growing tired now,

Ready to surrender to this quiet night.

You lift the blanket from your lap,

Rise to your feet,

And cross the woolen rug to the simple,

Cozy bed on the other side of the small attic.

Leaving your slippers on the floor,

You slowly and mindfully pull back the covers and tuck yourself inside.

Your head melts into a soft,

Supportive pillow.

Where you rest,

You can still see the world outside.

The sky has darkened,

But a full moon rises,

Casting serene silver light across the snowy earth.

The field begins to sparkle,

Delighting your mind as you slowly drift off to sleep.

And as you do,

Allow your whole body to melt one last time.

Begin by drawing your attention to your crown and forehead,

Inviting any lingering or recurrent thoughts to leave your energy field as you exhale.

Give all thoughts permission to find freedom,

Breath by breath by breath.

Feel into your cheeks and temples,

Your mouth and your jaw,

Inviting your whole face to rest completely.

Deepen the release with a soft sigh,

Allowing your lips to part gently.

Now welcome a flow of relaxation to travel along your neck and to gently massage your shoulders.

Imagine any hidden knots of tension unravelling.

Your shoulders find complete ease and freedom here.

Rest and renewal travels down your arms,

Inch by inch,

Until your awareness arrives in your palms.

Your hands release any last grip they've been holding on expectation or outcome.

Both arms surrender completely from shoulders to fingertips,

Melting into the bed beneath you.

Now become aware of your breath as it expands and softens your entire chest.

Feel love and renewal flowing into your heart with each inhale,

Any last stress or worry leaving your body as you exhale.

Now your shoulder blades and upper back relax completely as your awareness travels down your spine,

Soothing your central nervous system.

As your nervous system sinks into deep rest,

Your thoughts do as well,

And quietude and spaciousness are pervasive within you now.

Your attention arrives in your belly,

Expanding to fill your entire pelvic bowl.

Take a few slow mindful breaths into this area,

Expanding and softening naturally.

With each cycle,

And as your tailbone melts into the bed below,

As your hips soften and surrender,

Invite this relaxation to complete its descent through your body.

It travels inch by inch down your legs,

Unravelling any tension it discovers as it goes.

When you arrive on your feet,

Take a few breaths to anchor there.

Allow your feet to soften completely,

There is nowhere they need to take you now.

Your mind and your heart are deeply,

Deeply relaxed.

With every passing moment,

Your cells are resting and renewing,

Preparing the ground for inspired,

Wise action in the days ahead.

But for now,

All that remains for you to do is make the transition into deep sleep.

This isn't something you can or should try to force,

It will come on its own time,

Without you even realising it,

But just before it does,

Take one more moment to sense the cosy farmhouse attic that surrounds you.

Thank it for its peace and protection,

For the time and space it provided you to live in.

Let go,

And when that's done,

Slowly close your eyes to all visuals,

Reconnecting with the natural rhythm of your breath and the physical bed beneath you.

Sleep is just around the corner,

Until it comes,

Allow the following words of affirmation to flow through you like a gentle stream.

You don't need to study the stream or to try to hold on to it,

Just let the words come and go.

These words will affirm and strengthen that peaceful sanctuary that is always inside of you,

They will carry you gently into slumber.

I am letting go with ease and grace.

I surrender to this moment with trust.

I am resting deeply,

In mind and in body.

My heart is steady and at peace,

Held in a cocoon of safety and warmth.

I am attuned to my quiet inner sanctuary.

I release everything that no longer serves me.

I am supported by the quiet strength within me.

I am nourished and restored with each inhale I take.

I am freed with each and every exhale.

I am centered,

Balanced and steady,

Rooted and safe.

I embrace the ease and simplicity of this moment.

My body knows how to relax and restore itself.

I am anchored to and supported by the earth,

For by a benevolent universe.

I am capable of overcoming all obstacles.

My mind and body are inherently resilient.

With each breath,

I surrender.

With each breath,

I come home to myself.

So let yourself drift now,

My friend.

And until next time,

Good night.

Reviews

Just awesome. I’ve been having trouble sleeping lately and this has really helped me relax and snooze peacefully. Thank you 🙏🏼