Have you been struggling with a racing mind?
With reoccurring or anxious thoughts that just don't seem to settle?
My name is Jason Stevenson,
And in tonight's meditation,
You will experience unbridled freedom from the thoughts that do not serve you,
Unveiling your inner calm.
In just a few moments,
We will relax the physical body before travelling through a serene,
Riverside landscape within.
But first,
Let's take a moment to reframe our relationship to our busy mind.
Today,
The speed of your mind has helped you in a multitude of ways.
The mind is,
After all,
An incredibly useful tool that helps us to solve problems,
Manage our responsibilities,
And create the things we long to create.
Our busy,
Multitasking mind certainly has a place in our life,
And yet,
Like all things,
There are times when it needs to slow down.
This moment right now is one of those times.
So take a moment before we settle to appreciate the miracle of your busy mind,
And recognizing just how much it helps you to accomplish.
And after this short expression of gratitude,
Let your mind know you'll be putting it to rest now,
As you prepare for a night of deep sleep.
Now,
Your mind may argue with your intention for it to rest,
But see if you can naturally begin to quiet those thoughts,
By placing your undivided attention upon the soles of your feet.
And as you feel into your soles,
Take a long,
Slow breath in,
Imagining that you can send a full,
Deep breath into the bottom of your feet.
And as you exhale,
Release a little bit of tension,
Letting your feet surrender into the surface beneath you.
Allow your feet to relax in their entirety,
And now guide your awareness into your ankles.
Take a few steady breaths as you feel into both of your ankles,
Inviting them to relax with each breath out.
Now,
As we continue to journey through the body,
It is natural for the mind to wander or become distracted by thoughts.
Try not to fight or argue with these thoughts,
Just notice them with patience and care,
And then return your attention to the physical sensations of your body.
And,
If any sensations feel too difficult to be present with,
You can always move your attention onwards,
To a place in the body that feels calm and grounding.
And now,
Guide your attention into your calves,
Sensing into these muscles in both your lower legs.
Invite your calves to relax,
There is nowhere they need to take you tonight.
And then guide your awareness around to the front sides of your lower legs,
Sensing into your shin bones,
Noticing how they feel.
Continue to breathe slowly and steadily as you practice being fully present with your physical body.
And now,
Guide your awareness into your knees,
Noticing what it feels like to sense into these parts of you.
And after your next exhalation,
Let your awareness travel into the backs of your upper legs,
Softening these muscles with an out-breath.
Feel into the front muscles of your upper legs now,
Noticing what's present before allowing a gentle release.
And with each breath,
Allow yourself to soften,
Melting deeper into the bed beneath you.
Now let your awareness drift into your hips,
Becoming aware of any tension or tightness that may be held there.
And as you exhale,
Give your hips permission to let go.
And now allow your attention to fill your pelvis,
Allowing this part of your body to sink into the surface beneath you,
And releasing any tension on the outward breath.
And then invite the same quality of relaxation to encompass your belly.
Once all of your core muscles relax on your next breath out,
Allow your attention to travel up your spine.
And imagine that as it does,
A current of relaxation spreads throughout your torso.
Your chest and your back relax.
Your heart area softens.
And you may notice your breath flowing with a little more ease and grace as you surrender into this present moment.
Take a slow,
Deep breath in and exhale with a gentle sigh to let go.
And now trace your awareness along your collarbones and then sense into both of your shoulders.
And sometimes our shoulders carry too much weight of the world.
And so if that's the case for you,
Or if your shoulders are currently holding unhelpful baggage,
You might want to give them permission to lay it all down for the night.
So give your shoulders full permission to let go.
Remember that it's completely natural for the mind to wander.
And if you become distracted by racing or anxious thoughts,
Just grant those thoughts some compassion.
Release them on an exhale and then return your attention to your body.
And now sense into your shoulders as they relax deeper and deeper.
And imagine this energy of relaxation begins to flow down your arms.
Welcome this soft and soothing presence into the backsides of your upper arms.
And then in the front sides,
Each breath out a reminder to let go.
And as your upper arms relax,
Sense into both of your elbows,
Breathing a slow,
Loving breath into these parts.
Now let your awareness travel into the backsides of your lower arms,
Noticing what's there with care and curiosity.
And then wrap your awareness into the front sides of your lower arms,
Just guiding them to gently surrender into the surface beneath you.
Guide your attention into your wrists,
Inviting your wrists to soften on the outbreath.
And then sense into both of your hands all the way to your fingertips,
Inviting your hands to relax completely.
Once your arms are relaxed through to the fingertips,
Just gently allow your attention to flow up to your shoulders.
And then follow as it travels through your neck,
Bringing ease and relaxation to this part of you.
And before completing its journey through your face and your entire head.
Your jaw relaxes.
Your eyebrows and your forehead relax.
And every square inch of your head surrenders now,
Melting into the pillow beneath it.
Sensing into your whole body now from the soles of your feet to the crown of your head,
And then inviting your whole body to gently give way to the supportive mattress beneath you.
Recognize how unconditionally you are held in this moment,
Allowing yourself to anchor within the here and now.
And as your physical body surrenders to its physical surroundings,
Turn your attention now towards your mind's eye.
And here upon that vast open canvas,
Begin to paint a breathtaking mountaintop landscape all around you.
With your next few breaths,
Visualize that you are surrounded by tall,
Coniferous trees near the peak of a majestic mountain.
And the air is crisp,
Cool and invigorating,
Filled with an earthy aroma of pine and fresh moss.
And as you take a few deep breaths,
Inhale this fresh mountain air into the depths of your lungs.
And as you exhale,
Root your feet into fertile,
Steady earth beneath you.
Allow your inner eye to expand as you become more aware of this lush landscape.
Sunlight filters through the coniferous canopy overhead,
Casting a warm,
Golden glow upon your body and the forest floor.
Your eye follows a trail of pale,
Purple wildflowers as they lead to a rocky ledge.
And as you look beyond it,
Your gaze lands upon a vast,
Peaceful ocean,
Shimmering beneath the afternoon sun.
And as you open your senses even wider,
You become aware of a familiar sound.
It is the sound of rushing water,
Of a powerful and dynamic river.
The sound of this powerful force draws you towards it.
And so you follow a path beneath your feet until you discover the origin of that enchanting sound.
Take your time now to find your way to that rushing river high up in these beautiful mountains.
You come now into the presence of the most enchanted river you have ever laid eyes on.
The water is a dazzling shade of turquoise,
Vibrant and clear as crystal,
Catching sunlight that dances like scattered gems upon its wild and rushing surface.
The river roars,
Yet its voice does not startle you.
Instead,
It embodies a great power to create,
A power that lives deep within you too.
Take a moment to marvel at the rushing river as it tumbles down waterfalls and as it turns down steep river banks at maximum velocity.
This stunning river has the power to carve its own direction through the mountain.
Moving boulders and other obstacles out of its way.
This is the same power that your racing mind holds.
And so,
Even if it overwhelms you at times,
It is a force you can learn to work with.
Just as a river shapes its course,
Moving through and around whatever lies ahead,
Your mind can channel its energy to overcome fear,
Doubt and difficulty.
When anxiety burbles up,
We can take a few deep breaths and remember the power of our energy field,
The power we have to focus on where we want to go and the manner in which we'll go there.
So,
Take a moment as you observe this powerful racing water and silently repeat,
Like this river,
I adapt to the obstacles before me.
Like this river,
I am powerful and creative.
Like this river,
I carve my own path with strength and resilience.
As you rest within the presence of the river in your mind's eye,
Take a few deep breaths.
With each inhale,
Invite your body to tighten and contract.
And as you exhale,
Release,
Release any doubts,
Fears and anxieties to that pure rushing water.
Inhale to tense,
Tighten and contract and exhale to let all the tension go.
And then breathe naturally as your body and mind surrender to the beauty of this powerful river.
Now,
With body and mind feeling lighter and freer,
You begin a journey along the water's edge.
A beautiful path meanders alongside the flowing water and you take it,
Trusting the journey it leads you on.
Now,
Imagine yourself walking along that path with ease,
Grace and confidence.
With a tall back,
Open heart,
Feeling the light of the afternoon sun on the crown of your head.
Now,
Breathe slowly and steadily,
Relaxing deeper and more completely with each breath out.
You continue alongside the water,
Noticing that as you continue downstream,
The river begins to widen.
And as it does,
It grows a little calmer,
Still powerful,
But less chaotic.
There is a steady,
Rhythmic flow in the way the water now moves.
It still embodies great strength.
But its energy is more controlled than before.
Take a few moments to marvel at its radiance,
At the way the golden sun glitters upon its rippled surface.
Now,
Take another long and steady breath in,
And as you exhale,
Surrender any anxious thoughts to that graceful,
Flowing water.
Now,
As the water begins to flow with more control,
So too does your mind.
This powerful yet controlled river reflects what happens when we use our mind as a force for creative and meaningful change.
It's what happens when we focus,
Flowing through life with natural momentum.
We become less distracted by interruptions and more committed to our purpose,
Moving forward with intention and clarity.
So,
As you observe this wider part of the river that moves with grace and focus,
Silently repeat to yourself,
Like this river,
I flow through life with natural momentum.
And like this river,
I move with intention and clarity.
Like this river,
I guide the life force within me.
Now,
Take a moment to expand your awareness of the shimmering mountainside scenery that surrounds you.
Infinite shades of green glisten beneath the late afternoon sun,
Dancing in the gentle mountain breeze.
The treetops sway in unison,
Creating a soft rustle that mingles with the sound of the river.
Your gaze then follows the trunk of a steady pine from its canopy,
All the way down to the forest floor,
Grounding your attention to the earth.
As you look around at the earth beneath your feet,
You notice the moss,
The ferns,
And the delicate wildflowers that stretch throughout the mountainous forest.
The ground is carpeted in deep shades of emerald,
But for the rich brown pressed earth path beneath your feet.
Now,
Take a few breaths,
Standing here by the river,
Aware of the earth beneath you as you anchor into this present moment.
As you feel the earth beneath you,
Solid and supportive,
Know that you are held,
Centered,
And balanced.
So,
Exhale any stress or tension.
Now,
You continue along the path that carves its way through the landscape,
Alongside the river's edge.
You walk slowly and with full awareness,
Noticing the way each step you take meets with the earth.
As you walk,
Your spine lengthens,
Feeling more confident in your ability to meet the demands of life.
And as your jaw,
Your shoulders,
And your belly soften any tension,
Releasing to the forest floor.
Now,
You notice that the mountain slope is gradually leveling out.
The river continues to flow downwards,
But the intensity of its movement is drastically decreased.
As you near the base of the mountain,
The water moves more like a gentle stream.
Its surface is calm and reflective,
Rippling gently with crystal clarity over smooth riverbed stones.
The air is warmer here,
Infused with a rich scent of damp earth and plant life.
A growing sense of peace and calm grows within you.
Notice the way that the smaller streams begin to merge with the river you've been walking alongside.
The mountain's waters are coming together,
Creating a sense of unity,
Togetherness.
And as you reflect on this image of coming together,
Think about the people in your life who love and support you.
People who you can share your challenges and your joy with.
People you feel inspired by.
Just like water,
We humans flow best when we connect and come together.
As the mountain streams merge to form a stronger,
Steadier flow,
We too find strength,
Joy,
And shared purpose through the connections we build.
Recognize the beauty and depth of being connected,
And call to mind the people in your life,
Past or present,
Who have supported or inspired you.
And extend a silent word of gratitude to whoever comes to mind,
To all the people who have supported your flow through this life's journey.
Take a couple of cleansing breaths,
Releasing a soft sigh as you exhale.
And then silently repeat,
Like this river,
I am connected.
Like this river,
I flow with strength.
And support.
Like this river,
I am woven into life's web.
And then as an inner sense of calm expands throughout your inner world,
Continue along the final stretch of this riverside path.
The river is wide,
Flowing slowly and steadily as the earth flattens.
You can see right through it,
Aware of the sparkling stones in the riverbed.
Each stone is perfectly polished by the water's eternal flow,
Beaming up at you in shades of deep jade,
Pale rose,
And glowing amber.
Together,
They create a kaleidoscope of earthy tones,
Which grounds and settles your mind even more,
Guiding you to soften and surrender to this present moment.
And finally,
As your gaze returns to the path ahead,
You come to the river's resting place.
Here you find your footing on a rocky shoreline.
As the calm river's water returns to the vast,
Peaceful ocean.
Take a moment to fully arrive here,
Breathing slowly and steadily,
Just like the water that laps gently against the shore.
The sun above the ocean inches towards the horizon,
Casting a bronze glow upon the water,
The mountain,
And you.
As it touches the crown of your head,
It sends a warm ripple of relaxation through your whole body,
Guiding you to surrender to the serenity of the water.
As you watch the river continually merge with the ocean,
You feel a great sense of belonging,
A sense of being one with all that is.
This sense of belonging grounds your thinking mind,
And it calls forth a deep feeling of contentment with this present moment.
Here by the water's edge,
There is nowhere you need to go,
No one you need to be,
And nothing you need to fix.
This moment is enough as it is,
And you feel ready to surrender any residual worries,
Thoughts,
Or tension to the cleansing power of the ocean.
So use your breath to support you in this final act of letting go.
With each inhale,
Imagine the ocean's salty breeze cleansing the full matrix of your being.
And as you exhale,
Release what does not serve you,
Sending it to the water for purification and transformation.
Your deepest capacity for inner calm and tranquility rises to the surface of your experience.
Your inner world is quiet and spacious,
As you gaze out at the oceanic horizon.
And as the sun slips away for the day,
You too feel ready for the coming night.
The world is falling asleep,
And soon,
You will too.
So take a moment to rest in any place that's comfortable,
Here at the base of the mountain,
Near to the ocean's edge.
You might visualize yourself resting on a smooth rock by the water,
Supported by cushions and blankets,
Cocooned by the expansive cosmos overhead.
And before you give way to a night of restorative sleep,
Widen all of your inward-facing senses one last time.
Notice the fragrance of oceanside forest that fills your lungs.
Listen to the soothing melodies that dance through your ears.
Feel the support of the earth beneath your body.
And then gaze out at the visual beauty all around you,
At the serene ocean,
The slow-moving river,
The half-moon above your head,
And the last bit of deep gold light on the horizon,
As the sun finally fades away.
And before you drift off to sleep,
Silently repeat,
Like the ocean,
I hold deep inner peace.
Like the ocean,
I am whole and I am spacious.
Like the ocean,
I am one with everything.
And then,
Release the imagery gently whenever you're ready.
And then follow the rhythmic flow of your breath as you slowly drift off to sleep.
And until next time,
Good night,
My friend.
Good night.
