Are you struggling to quiet your mind?
To slow the flow of racing anxious thoughts?
My name is Jason Stevenson and in tonight's meditation,
You'll discover how to ease the frantic current of stress and anxiety,
Returning home to the calm space beneath it.
We'll begin in just a moment by settling down in breath and body,
But first I'll invite you to actually honour your busy mind,
To give it a moment of full presence and recognise just how much it does for you.
Our busy mind is always trying to help us,
It plans,
Solves,
Strives and fixes,
And really it's just trying to keep us safe.
At the same time,
It often works a little too hard,
And in so doing,
It detracts from other things that we need,
Things like rest,
Calm and quietude.
So before we invite this part of the mind to soften,
Just take a moment to thank it for its efforts,
Honour it for what it provides and for its heartfelt attempts to protect you,
Even when it's misguided.
Now let your busy mind know that you're committed to resting now,
As you take a long slow breath in,
Releasing with a sigh on the exhale.
Another long steady breath in,
Exhaling fully to soften.
Now continue to breathe naturally,
Just minding the natural ebb and flow of each breath cycle.
With each inhale,
Your lungs are filled with fresh,
Nourishing oxygen,
And with each exhale,
You have the chance to surrender,
To unravel in both mind and body.
Now notice the surface beneath you that holds you without condition.
Just as you are,
You're supported,
Just as you are,
You're anchored here.
So take a long slow breath into your whole body,
And exhale to deepen its release.
Now,
Draw your attention to the soles of your feet,
Sensing these places with care and full presence.
Send your next breath all the way down to your soles,
Inviting your feet to melt on the exhale.
Now invite your feet to surrender completely,
There's nowhere they need to take you.
Then become aware of your ankles,
Noticing these joints with a gentle presence.
Slowly,
Your attention rises to fill your calves and shins,
Nourish them with your next in-breath,
As they relax on the out-breath.
As we continue through the body,
It's entirely natural for the mind to wander,
If worried or ruminating thoughts pull you away from presence,
Just come back to my voice as soon as you notice that you've drifted.
But sense into your knees now,
Just noticing,
Nourishing,
Relaxing here.
Now become aware of your thighs,
Sensing into your quads and hamstrings,
Fill your upper legs with a slow loving breath,
And as you exhale,
Invite these muscles to surrender.
Your legs relax deeper and deeper into the cocoon of your bed,
Take another slow,
Steady breath to intentionally soften through your legs and feet.
As you let your awareness now expand now into your hips,
Bottom and pelvis.
Noticing if there's any tightness or tension there,
And with your next exhale,
Gently soften.
Your entire pelvic bowl dropping gently into the bed below.
As you continue to breathe,
Invite your belly to soften with each out-breath.
And expand gently with each in-breath.
If there's any tension in your lower back,
Imagine it softening into the earth beneath you.
Let your awareness rise slowly through your torso,
Ribcage expanding and softening with each breath.
And soon your attention lands in your heart and chest,
Where each breath deepens your embodiment of relaxation.
Inhale to fill with love and nourishment,
And exhale to let go,
To return home to this present moment.
Imagine this energy of relaxation stretching across your collarbones,
Dissolving any stress or tension stored in your shoulders.
Feel your shoulders with a gentle,
Loving breath in,
As they release unnecessary baggage on the out-breath as nothing they need to carry now.
Now,
Welcome this soothing current of restorative energy to travel through your upper arms,
Easing any striving from these muscles.
Witness it soothing your elbows,
Then entering your lower arms,
As they too melt into the bed beneath you.
Your wrists are nourished by your gentle,
Loving attention,
And so are your hands,
Which naturally unclench as you send a slow,
Kind breath to them.
Your arms surrender effortlessly into the surface below,
All tension grasping and worry melting away completely.
Remember that if distracted or anxious thoughts reappear,
That's entirely natural.
Soften any judgment you might hold around them,
As you offer them the same compassionate awareness you've been granting your physical body.
Witness any thoughts that arise,
Then breathe out,
Anchoring your awareness back in the body.
Now,
Gently guide your attention back up to your shoulders,
Taking one more breath to release any weight they've been carrying.
And after the exhale,
Become aware of your neck,
Offering it a slow,
Nourishing breath,
Sensing into your jaw,
Inviting it too to soften,
And then noticing if there's any tension around your eyes or in your forehead,
Envision any tightness or contraction sinking into the bed and the earth below.
Now fill your entire head with a slow,
Restorative in-breath,
Releasing all stress and tension with the out-breath.
Sense into your whole body now,
Anchored to the earth through the bed beneath you.
Now notice if there's any residual tension anywhere in your body,
And envision it gently unraveling,
Sinking further and further away from you.
And as your whole body opens to ever-deepening layers of relaxation,
So does your thinking mind.
Space grows between one thought and the next,
As your mind's eye fills with iridescent mist,
Luminous,
Serene,
And peaceful.
Now take a few moments to inhale and exhale in the presence of this glistening mist,
Feel its tranquil energy expand all the way to your toes as you breathe in,
Letting go as you breathe out.
Now notice the mist beginning to part,
And as it does,
You step into a lush,
Green forest,
Tucked into the gentle slope of a majestic mountain.
The mist drifts through the treetops,
A soft golden light trickles down through the vibrant canopy.
Take a few moments to let this place come to life in your mind's eye.
Notice the chestnut path beneath your feet,
The smell of sap and soil that enters your nostrils,
And the abundance of plant life surrounding you.
And as you cultivate an expanding sense of presence,
The sound of a rushing river flows through your ears.
It's coming from somewhere along the path up ahead,
And slowly,
Mindfully,
You begin in its direction.
As you move along the steady path towards the sound of moving water,
Your crown reaches for the treetops,
Your shoulders melt towards the earth,
And your body moves with ease and grace.
Each step tethers you to the supportive earth,
Enabling you to move through this experience as a curious,
Grounded witness of it.
Soon,
The rushing river appears,
Its surface glimmers beneath the open sky,
Refracting light like a tapestry of tiny moving mirrors.
The roar of the current is strong and intense,
But it doesn't unsettle you.
You watch it with curiosity,
Noticing its unique personality,
Its unique gifts,
Its unique characteristics.
It's chaotic,
Yes,
But this roaring river has much to offer.
It is bold,
Energetic,
And full of natural momentum.
It holds the power of creation,
To make things happen,
To find ways forward.
Take a moment to sense into the energy of this river as a reflection of the busy,
Active part of your mind.
Like this part of the river,
It has a place and purpose,
It has a reason for being.
Take a long,
Slow breath in,
And exhale to reconnect with the path beneath your feet.
A long,
Steady inhale,
And a slow,
Grounding exhale.
While this part of the river has its gifts,
It's not time to stay here.
So,
You release any attachment you might feel to its busy energy,
And begin a slow walk downstream.
You follow the path as it winds down the mountain's gentle slope.
Step by step,
Side by side with the river.
With each step,
Your connection to the nature around you grows.
You become more and more aware of the sounds,
Sights,
And sensations that are present here.
Allow the imagery to expand in your mind's eye,
Staying close to the sensory elements that ground and soothe you.
If stressful or busy thoughts arise,
Notice them with the same curiosity that you grant to the river.
They're not good or bad,
Right or wrong,
They're a part of human nature.
And,
At the same time,
Now is not the time nor place to be swept up by them.
Now is the time to embrace a deepening experience of rest.
So,
In the face of any distracted,
Busy thoughts,
Quietly whisper,
I see you and I hear you,
But right now,
I choose calmness.
I see you and I hear you,
But right now,
I choose calmness.
Use your breath to release stressful or chaotic thoughts with ease,
Exhaling what does not serve you here at this moment.
As you strengthen your commitment to ease and relaxation,
Notice that the river starts to slow.
There's still a natural momentum to it,
But it's not as intense as it was upstream.
Notice that the river is also a bit wider now,
Able to capture more light,
Reflecting more clarity.
This lower portion of the river reflects the part of your mind that responds more thoughtfully to life's events,
That's less reactive.
It's the part of your mind that doesn't get as stressed out by stimuli,
But that still takes creative action in the world.
Take a moment to honor this part of the river,
This part of your mind.
Notice how the water moves here with a growing sense of clarity and assurance.
It's still engaged and still in obvious motion,
But it's smoother and softer than it was before.
Take a few intentional breaths into its presence,
Feeling its energetic life force,
Slower and steadier,
But not completely still.
With each in-breath,
Your mind fills with intentionality,
With focus,
And with each out-breath,
Your body softens,
Your belly relaxes,
Your shoulders drop,
And your heart opens wider to the growing calm within you.
Return your attention to the soil beneath your feet,
Taking a moment to reconnect with how it feels against your soles.
At any moment in life,
If your mind needs to anchor itself,
You can always sense into the soles of your feet,
Feel the way they anchor and steady you.
You continue alongside the river,
And your awareness expands to notice more of the details here.
Your sense of smell expands as the earthy aroma of damp moss mingles with the enchanting perfume of wildflowers.
The gentle rustle of leaves harmonizes with birdsong,
And the foliage of the surrounding trees becomes clearer.
You notice,
Too,
That interspersed amongst the greenery of pines,
Spruce,
And mountain maple,
Are gold-yellow aspen leaves,
Another sign that things are slowing down here,
That the land is moving into the quiet pace of autumn.
As your mind quiets,
You find yourself more naturally attuned to the present moment.
Your senses come alive as you reconnect with the beauty,
Peace,
And wonder that's right here,
Right now.
Take a slow,
Nourishing breath in,
And as you breathe out,
Continue your journey alongside the water.
Now,
You might notice that even though your mind is naturally approaching stillness,
Thoughts still arise from time to time.
But you're learning that you don't need to fight your thoughts.
You can notice them,
Respect them even,
And then gently release them.
You can let them pass like water moving downstream,
Anchoring your awareness back into the present moment.
So practice that now,
Any time a thought arises that pulls you away from inner peace.
Offer it your care and compassion,
Then exhale it into the water.
Let it be carried away.
The water continues to slow as you move alongside it,
Guiding you to trust the continued transition from chaos to calm.
The river reminds you that nothing is fixed,
That everything changes.
Chaos is not your underlying state of being.
Calmness is.
You can come home to it at any time.
So deepen your awareness of the widening river now.
Whose ripples are becoming smoother and smoother.
No longer does its surface look like thousands of separate tiny mirrors.
Instead,
The sunlight beaming off it resembles golden white ribbons,
Soft and silky.
Notice too how the water is becoming clearer and clearer.
As the current slows,
Sediment settles to the bottom.
The same thing happens in your quietening mind.
Scattered,
Stressful thoughts settle,
Just like the river's sediment,
Leaving behind a crystal clarity that is quiet,
Content and serene.
Take a few moments to pause by the water's edge,
Grounding your feet into the riverbank.
And again,
Attune to your senses.
Notice how this tranquil landscape looks,
How it smells,
How it feels,
And how it sounds.
Notice that the river's music has transformed dramatically.
No longer does it roar,
But instead it whispers gently.
It weaves a soothing lullaby together,
The rustling leaves and birdsong.
Feel the calmness of this place settle deeper into your body now.
Imagine it flowing through you like a sacred stream,
Guiding your mind and body to surrender even more,
From the top of your head to the tips of your toes.
It's okay if thoughts continue to arise.
Cultivating calmness is not a destination,
But rather a practice.
Simply notice and release each thought by silently repeating,
I see you and I hear you,
But right now I choose calmness.
I see you and I hear you,
But right now I choose calmness.
You can feel in your bones that this river is soon reaching its end.
Curious to see what becomes of it,
You continue along the path beside it,
Walking slowly and mindfully.
You're not in a rush to get anywhere.
You're completely at peace with how things are unfolding.
Breath by breath,
Step by step,
You are fully immersed in the beauty and tranquility of these gorgeous mountain surroundings.
Night is approaching and the air is cooling.
Feel its crisp flow gently nourishing your body with each breath in,
Cleansing your body with each breath out,
Nourishing and replenishing on the inhale,
Cleansing and letting go on the exhale.
Now,
You discover where the river has been leading you to.
Just up ahead is a vast,
Tranquil ocean,
Which glistens beneath the lavender sky of dusk.
It embodies an energy of wholeness,
Completion,
And wisdom.
And as the river pours into it,
A deep quietude moves through you.
The quietude arrives not by force,
But by flow.
It arrives because you allowed the natural progression of calmness to unfold within you.
You gave yourself the time and space to come home to the peace that's been inside you all along.
Envision yourself walking along the shoreline,
Away from where the river meets the ocean.
Imagine this shoreline in any way that feels grounding and natural to you,
Be that a crystal sand beach,
An open rocky shore,
Or a forested pathway.
And as you move along it,
You find a quiet place to sit by the water.
A place where you can now relax deeply and completely as night approaches.
See yourself becoming completely comfortable there,
Supported by cushions and blankets.
Then gaze out across the tranquil,
Open ocean.
Take a long,
Slow inhale,
Absorbing the peace and quietude of dusk.
Releasing any last worries or tension as you breathe out.
Notice a deep stillness fall over you,
Stillness in both mind and body.
Your inner world is peaceful.
Your body is relaxed.
You feel completely at home in this present moment.
And as you gaze down at the water,
You see that it's crystal clear.
A reflection of the clarity your mind now holds.
It is clear to you now that in this moment,
There is nothing to do,
Nothing to fix,
And no one you need to be.
Peace and calm are available right now,
And they are very much alive within you.
Take a few slow,
Quiet breaths as you feel that inner calmness radiating through every fiber of your being.
A night of deep slumber is on the horizon.
Slowly and gently,
Surrender to it by welcoming the serene vibration of the sky's lavender light to permeate the crown of your head.
As this ethereal light fills your head,
It hushes your mind and dissolves any remaining tension in your forehead.
Your cheeks soften.
Your jaw relaxes.
And your head surrenders to the coming night.
Envision this light descending further into your body,
Soothing the muscles in your neck and shoulders,
And relaxing every square inch of your arms all the way down to your fingertips.
It fills your heart,
Your lungs,
And your chest,
And your upper back as well.
Take a few slow,
Deep breaths into the presence of this lavender light as it fills your heart.
Soften and surrender with each exhale.
Envision this light flowing down your spine,
Bringing peace and ease to every part it passes.
And soon,
The light pours into your belly,
Offering deep ease and relaxation to your entire lower abdomen.
Deepen that sense of surrender with a subtle but audible sigh.
Inch by inch,
This serene glow flows through both of your legs,
Relaxing any remaining tightness or tension all the way down to your feet.
Take a few mindful breaths to witness your entire body aglow with lavender luminosity.
Feel into the deep inner peace it gently magnifies.
Gracefully release the imagery of light in your body now,
And as you take a few more moments to gaze across the quiet,
Tranquil ocean,
The water is calm,
Clear,
And still,
Reflective of your own calmness,
Clarity,
And stillness.
And thank this ocean and the river for what they've reflected back to you.
And when you're ready,
Surrender the imagery gently as you slowly return your awareness to the feeling of the bed beneath you.
Invite your whole body,
From head to feet,
To melt wholeheartedly into the mattress and pillow cocooning you.
And as you make that natural transition into sleep,
Allow your breath to carry you.
Feel its steady stream move as gently and gracefully as the quietest of waters.
And if thoughts arise,
You can gently whisper to them.
I see you and I hear you,
But right now I choose calmness.
I see you and I hear you,
But right now I choose calmness.
May tonight bring you sweet dreams and deep sleep.
And until next time,
Goodnight my friend,
Goodnight.
