Tonight your nervous system will settle deeply.
As your mind unwinds and your body drifts off to sleep.
There's nothing you need to make happen.
Nothing you need to understand or figure out.
Simply know that you have permission to let this be your time.
Your time to be cared for.
And to truly rest.
My name is Jason Stevenson and I'm grateful to support you tonight.
However you've arrived at this moment.
You are welcome here.
This meditation is inspired by the vagus nerve.
A gentle part of your nervous system associated with rest.
Ease.
And a sense of safety.
You don't need to actively think about it or understand how it works.
But you can sink into this practice.
Knowing that it will touch not only your mind but your body too.
On a D.
Cellular level.
So take a moment now to prepare yourself for deep rest.
Supporting yourself with cushions or blankets in a place you can safely drift off to sleep.
And just allow my voice to guide you.
Moment by moment.
Through a journey that will deepen your sense of safety.
Your embodiment of stillness.
And your ability to truly relax.
Begin by just sensing into the physical space beneath you.
Feel the support of your mattress.
The textiles against your skin.
And the pillow beneath your head.
And take a few slow deep breaths at your own pace to help yourself anchor into this practice.
Gently release a little of the day behind you with each exhale.
To release you don't have to push away,
You can simply soften your grip.
After your next exhale,
Breathe naturally.
Without Hari.
Then draw your attention to the soles of your feet.
Sense into the sides of your feet.
The tops of your feet.
Your heels and your toes.
And imagine your feet letting go of their need to take you anywhere.
Melting into the support of this present moment.
Sense into your ankles.
Just offering them a moment of gentle,
Caring relaxation and attention.
And rise into your calves.
Feeling the way they naturally soften now.
Feel the way they're cocooned by the mattress or textiles beneath them.
Then offer a loving breath to your knees.
Before your attention rises into your thighs.
Give them permission to rest deeply and truly.
Feel the weight of both legs surrendering with the support of gravity.
Firmly rooted and lovingly held.
And you might take a slow,
Deep breath all the way down to your legs.
Releasing into a deeper layer of relaxation as you exhale.
As we continue through this practice.
Know that every cue I offer is an invitation.
And you can adapt my guidance in any way that best serves you.
But now with legs relaxed.
Your attention rises now into your hips and pelvis.
Notice any sensations that might be present there.
And see if they can soften a little as you breathe out.
You might feel your tailbone gently dropping.
Or maybe not.
Either way,
You can send this space a slow,
Gentle breath.
A subtle surrender on the exhale.
Become aware of your belly as you breathe.
You don't need to force it to rise or fall.
And your breath doesn't have to be deep.
Notice the way the belly moves on its own.
Even if only subtly.
Releasing any tension in your core.
Now slowly trace the length of your spine rising into your chest and as you do.
Maybe you exhale with a soft sigh.
Signaling to your nervous system that it's safe to settle now.
It's safe to let go.
It's safe.
To rest.
It's safe to let yourself be held.
Right where you are.
Notice your breath as your awareness rests in your chest.
Feel the nourishment of each in-breath.
And the release of each out-breath.
Sense your entire back body relaxing as well.
Tension dissolving.
Into the bed below.
And into the floor and the earth further down.
And stretch your attention across your collarbones and into your shoulders.
Let them release any weight they carry.
Who may be relaxed deeply.
With no urge to move.
But if it feels supportive.
You might slowly bring your fingers to your shoulders.
And give them a very gentle massage.
Intentional gentle touch can encourage your muscles.
Along with your nervous system.
To rest.
To unwind a little more.
If your hands are at your shoulders.
Let them rest now by your sides.
And when they're settled,
Slowly scan them downwards.
Encourage every cell and muscle.
To surrender into the surface below.
Softening your upper arms.
Offering them care and gratitude.
Relaxing your elbows.
Sending them a slow,
Caring breath.
Feeling your forearms melt?
Your wrists resting.
And awareness pooling in your hands.
As they naturally relinquish any tension.
There's nothing they need to cling to.
Control.
Or hold onto in this moment.
Hold the full length of your arms in your awareness.
Sending us low.
Loving Breath.
All the way down to your fingertips.
Deepen their felt sense of surrender as you exhale.
Let your attention rise back up your arms when you're ready.
Blowing over your shoulders.
Into the sides of your neck.
And into your face,
All its small muscles softening gently.
Your jaw relaxes.
Your brow softens.
And even the sides of your head.
The back of your head.
And the top of your head relax.
Your head surrenders into the support of the pillow beneath it.
And with a subtle but audible sigh,
Your thinking mind lets go too.
You let yourself melt into the support and care of this quiet.
Simple moment.
Sense into your whole body as it rests here.
Feel your breath moving through it.
Without you needing to make it happen.
With every inhale.
Your body is nourished and restored.
And with every exhale.
You're invited to soften.
To release a little more of the day behind you.
To release any thoughts about the day ahead.
Just to let yourself be where you are.
As you are.
Imagine that as you breathe here.
The scent of summer grass begins to fill you.
Woven with the fragrance of wildflowers.
Let this nourishing.
Restorative scent rise to your crown.
Sink down into your heart.
Reaching all the way down to your fingertips and toes.
Soften into it as you exhale.
And allow your mind to drift in its direction.
Slowly and gently.
It unveils a landscape of rolling hills and shimmering lakes.
A sea of emerald grass is dotted with buttercups,
Bluebells and red clover.
Quiet cottages sit on the distant knolls,
And a subtle breeze rustles the walls.
The air is warm against your skin.
The earth is solid beneath your feet.
And you feel completely safe and protected here.
Welcomed unconditionally.
By this quiet.
Yet vibrant.
In a landscape.
There's nothing you need to do here but rest.
So see yourself coming to a comfortable place.
You can lie down.
Amidst the warm grass and wildflowers.
You might imagine a blanket is stretched across the earth.
With another one you can pull out.
Over your body.
There might be a pillow to rest your head on.
Or maybe you see yourself lying flat on the land.
And as you settle into this quiet and safe place.
Take a few gentle clearing breaths to root deeper.
Feel the fresh countryside air replenishing your body with each in-breath.
Relaxing just a little more with each out-breath.
To strengthen your sense of safety.
You might imagine or consider.
That are protective.
Invisible dome surround you.
A bubble of safe inner space.
This is your space.
And your time to rest deeply.
Feeling grounded on the earth and supported by the world around you.
Now from where you rest.
Imagine that a lake sparkles in the distance.
The late afternoon sun is warm and golden.
Reflecting diamonds off the surface of the water.
It permeates your skin too.
Warming your body.
Softening your mind.
And soothing your heart.
Recognize that at this very moment.
There's nothing you need to do or prove to be cared for.
The Earth.
The Sun.
And the air are unconditionally providing for you.
So what would it be like to melt a little deeper into that support system?
To release any worries.
To soften any judgments or ruminations.
And to truly.
Deeply.
Let yourself be held.
It might feel natural and peaceful for you to drift into these deeper layers of rest.
Or it might stir resistance.
Or uncomfortable emotions.
There's no right or wrong way to experience this.
But the invitation is to treat.
Anything that arises.
Especially discomfort.
With patience.
Care and compassion.
In other words.
Tend to yourself with the same self-compassion.
You'd hope a loved one would feel.
You can let yourself drift off to sleep whenever it comes.
And you can take or leave whatever prompts I offer.
But if it helps you to feel more grounded.
You might imagine now.
That you discover smooth stones in the palms of your hands.
Feel the texture.
Feel their warmth.
And let them anchor you even deeper.
Into the safety and quietude of this moment.
You are grounded.
You are saved.
You are deeply and unconditionally rooted to this earth.
You might imagine yourself placing one of these smooths.
Warm Stones.
On any part of your body that needs a little extra grounding.
Maybe on your forehead if your mind is racing.
Or on your chest to soothe and anchor your heart.
Alternatively.
Rather than imagining.
You might play a compassionate hand.
On any part of your body that needs it.
All the while.
Continue to breathe naturally.
Knowing that the air of the meadow continues to restore you.
Now deepen your felt sense of your physical body.
Held by the earth and warmed by the sun.
And draw your attention to the crown of your head.
And just feel the way the light touches this part of you.
You might sense a subtle warmth there.
Or you might imagine a soft glow of golden light.
Just allow this light.
Or this war.
To dissolve any lingering worries or ruminations from your mind.
There's nothing your head needs to hold onto here.
Imagine or feel the way your entire face.
Is kissed by the light of the afternoon sun.
It's warm but comfortable.
And it softens any tension in your brow or jaw.
Let the sunlight pour down your neck.
And across your collarbones.
Guiding your chest to gently open.
And your shoulders to melt.
Then all the way down your arms.
Allow the light to flow.
Muscles softening into the earth.
Hands releasing their grip.
Or being anchored still.
By the smooth.
Warm Stones.
Feel the way the breath is ebbing and flowing through your heart.
And let the warm summer air nourish your heart from within.
While the sun softens any residual tension or stress.
Held anywhere in your chest.
Let your entire torso fill with pale golden light.
Belly softening.
Pelvis relaxing as it roots.
Your back and bottom gently surrender into the earth below.
And from your hips to your toes.
Your legs too.
Amid by the afternoon sun.
Any and all tension melts away.
Down into the soil supporting you.
Your body is bathed from head to toe.
In warm,
Soothing light.
And equally it's held by rich,
Solid earth.
Let yourself focus for a few quiet moments on whichever of these feels most restorative for you.
Be that the lightness of the air.
And sun above.
Or the solid,
Dense,
Fertile earth below.
Your gaze drifts across the rolling hills again.
All around you.
Wildflowers are in full bloom.
Expressing radiance.
And unbridled potential.
Your attention hones in.
On their delicate.
Vibrant blossoms.
The dusky pink-violet blooms of clover.
The nodding trumpet-like petals of bluebells.
And the tiny golden bowls of buttercups.
Catching the day's last light as the sun fades.
Take it slow.
Deep breath in.
Welcoming the essence of wildflowers into your belly.
And exhale with a sigh.
Another slow steady.
Deep breath in.
.
.
And release with a sigh.
You intentionally let go a little more into the support of the earth beneath you.
You are safe.
And resting very.
Very deeply now.
As you rest here.
Notice where your thoughts are.
Let this noticing be soft and gentle.
Not searching for thoughts.
Not analyzing them.
Nor labelling them as good or bad.
Right or wrong.
Simply being aware of any thoughts that come.
And letting them go.
Not pushing away.
Just releasing your inner grip.
If you become aware of anything that feels uncomfortable or challenging in any way.
Offer it your compassion and patience.
All the while.
You keep resting.
All the while.
You keep breathing.
You might notice the lake still shimmering in the distance.
But the way the light lingers on its surface appears different now.
The diamonds of light scattered across the water are softer.
Glowing embers of amber and rose.
Each one flickers gently.
As the surface ripples.
A dance of light that soothes any lingering thoughts in your mind.
The golden light that filled the sky is deepening too.
First Tahani.
Then to coral.
The whole horizon appears to warm.
One last time.
Before it softens into dusk.
Feel the way your breath and body are slowing and settling.
As evening approaches.
Here in the Rolling Hills.
You feel completely at one with nature's rhythm.
There's nothing to hold on to.
There's nothing to fix,
Improve or figure out.
The Earth offers you unconditional permission to rest.
Because that's what it does too.
Rest is as essential as action.
And now is the time to let your mind embody.
Be embraced by it.
If your mind wanders.
Guide it back to your breath.
Notice again the way you don't have to make the breath happen.
It knows just how to nurture you.
And if focusing on both inhale and exhale.
Feels like too much effort.
You might give your attention just to the exhale.
Sinking a little deeper.
Into each out-breath.
With each exhale.
You drop a little deeper into yourself.
Into your bed.
Into the support of the Earth and the Universe all around you.
The sky continues to darken.
It shifts from coral to amethyst.
And silver stars begin to glow from light years away.
The full moon rises slowly.
Taking her place as a protective guardian in the night sky.
Take just a few more moments to gaze out at this enchanted.
Peaceful world.
And when you're ready.
Let your eyes close to it.
Still feeling the emerald earth beneath you.
And draw your attention to the crown of your head.
And entire face.
And feel the moon's gentle,
Caring glow.
Meeting these parts of you.
Let it dissolve any lingering thoughts.
Any worries or tension.
Head melting into the pillow that holds it.
If your jaw is tight.
It naturally releases now.
Then sense or imagine silver moonlight pouring across your collarbones.
And into your shoulders.
Your shoulders surrender.
Releasing anything they're still trying to carry down into the earth below.
There's nothing they need to hold.
Radha.
They can let themselves be held.
Light the colour of moonstone.
Flows gently down your arms.
Softening your upper arms.
Nourishing your elbows and forearms.
Soothing your wrists.
And pooling in the palms of your hands.
Your fingers soften.
Releasing any habitual urge to control or grasp.
Truly surrendering into the safety and support of this moment.
And sense into your heart.
Into your lungs and your upper back.
And with a few slow exhales,
Invite these areas to melt.
One last time for tonight.
Sends into your spine,
Behind your heart.
And just for a few breaths.
Imagine this moonlight.
Spreading through your entire nervous system.
Gently imagined.
A deep wave of calm.
Moving up your spine to the base of your head.
Down your spine to your tailbone.
And extending out through every nerve fiber of your body.
As if whispering.
It is safe to settle.
It is safe.
To settle.
When you're ready.
Let your attention come to rest.
For a few breaths in your belly.
Feel the belly rise as you inhale.
And soften as you exhale.
And imagine that moonstone glow.
Feeling your entire pelvis.
Softening your hips guiding any tension there to unwind.
And let this light to flow all the way down your legs.
Soothing your thighs and your knees.
Your calves and your ankles.
Anchoring in your feet.
Inviting one final deep surrender for tonight.
Sense into your whole body where it rests.
Attuned to the moonlight within you.
And gently release that light.
Whenever you're ready.
Whenever you release the presence of the moon within you.
Just feel the physical space.
Continues to support you.
Feel the breath flowing through you.
Pillow and mattress beneath your head and body.
And the Earth itself.
Which embraces you in all moments.
Unconditionally.
If any lingering imagery remains in your mind.
You can let it go.
Knowing that sleep is on its way.
And as you sleep.
Your nervous system will continue to be restored so that when you wake You could begin your day from a place of calm,
Grounded presence.
As you drift off.
Affirmations will stream through your consciousness.
You don't need to repeat these words.
You can just let them meet you.
They will continue to restore you by working on your subconscious mind.
And there's nothing you need to do to make that happen.
So let yourself drift off.
Knowing that your nervous system has been lovingly tended.
And that it will continue to be tended as you sleep.
And until next time.
Good night,
My friend.
Good night.
I am held,
Supported and cared for.
It is safe for me to settle.
My body and mind are resting deeply.
My nervous system is at peace.
I am exactly where I need to be.
I have permission to slow down.
I am calm.
Be quiet.
And content.
I am all that I need to be in this moment.
The Earth supports me without condition.
I feel safe.
Relaxed.
And a raise.
I am kind and patient with myself.
I surrender what does not serve me.
Deep rest is my birthright.
My body knows how to let go.
I soften into this moment with ease and grace.
I am enough exactly as I am.
Peace flows through me with every breath.
I trust the unfolding moment.
Stillness and quietude live within me.
I am grounded.
Steady.
And serene.
