Fall asleep quickly tonight,
As all worries,
Lingering thoughts and any tension you've been holding are gently washed away.
This is your time to retreat inwards and to rest deeply,
So make sure you're in a safe and comfortable space to drift off when the time is right.
My name is Jason Stevenson and I'm honored to guide you through this restorative practice.
Whoever you are,
Wherever in the world you find yourself,
Welcome.
Before we begin,
Take a moment to just notice how you're showing up here and know that all feelings and emotions,
All parts of you are welcome.
Within the comfort of a warm and cozy sanctuary,
The sounds of falling rain will clear and comfort it all,
One drop at a time.
So go ahead and let your eyes close,
If they haven't already,
And take a few slow cleansing breaths to settle in.
With each exhale,
Remind yourself that you have permission to release now,
You have permission to rest and reset.
Take two more steady,
Expansive breaths,
Allowing your chest and belly to rise gently as you inhale,
Relaxing a little deeper with your exhales.
Then continue to breathe naturally as you draw your attention to the soles of your feet,
And as you sense into your soles,
Take a moment to sense gratitude for your feet,
Recognizing the support they provide you.
Then let them know it's time for them to rest now.
The journey you'll be taking is not to any place outside of you,
It's to a sanctuary within.
All tension and striving melts away from your feet into the earth below,
Guided by the sounds of distant rain.
Then let your awareness rise gently and rest for a full breath in your ankles.
Invite your ankles to soften as you exhale,
Any tension or tightness being washed away.
Then hold your awareness on your lower legs,
Sensing for a short while into your shins and calves.
Notice the way your calf muscles melt,
Cocooned by the space beneath them.
Relaxing these muscles a little deeper with your next exhale,
Then offer your knees a moment of a devoted,
Caring presence,
Cleansed by rain on the out-breath.
Then sensing into your upper legs,
Into your quads and hamstrings.
Imagine these muscles growing heavier and softer,
Anchoring into your bed.
Take a moment as you sense into both legs in their entirety,
Offering them a whisper of gratitude.
Then remind them that this is their time to rest.
Let any residual tension they might be holding sink down like rain into the earth below.
Your awareness rises into your tailbone,
Then gently expands to fill your pelvis and your hips.
Invite any tension or tightness to begin unravelling here,
Melting or washing away into the earth's supportive soil.
Now sense into your entire lower abdomen,
Allowing your belly to expand on each in-breath,
Softening with each out-breath.
Move with a few of these rhythmic cycles into and out of your belly,
Resting a little more with each release.
Caring awareness,
Rises up your body's central corridor,
Reaffirming to your nervous system that it has full permission to rest now.
Imagine the sounds of falling rain tapping into this system,
Guiding it to soften,
Guiding it to surrender.
And soon your attention lands in your heart space.
Notice the subtle rise and fall of your breath,
Moving through your chest.
Spend a little extra time with your heart here,
Honouring whatever your heart may be holding.
Feel the way that it's loved and nourished by each inhale,
Allowing it to soften and to rest with each exhale.
Your attention branches now in two directions,
Travelling along both your left and right collarbone,
Sensing into your shoulders,
Both front and back.
Give these areas permission to soften.
Any weight they've been carrying is washed away,
Cleansed by falling rain.
Then follow this gentle stream of release as it flows down your arms,
Into your upper arms,
Allowing them to feel loose and heavy.
Blowing through your elbows,
Allowing any tension stored there to be washed away.
Moving into your forearms,
Letting every muscle gently unwind.
And all the way down through your wrists and into your hands,
Softening your fingers,
Letting them unravel completely.
Take a couple of slow gentle breaths as you bear full loving witness to your arms.
Thank them for all that they do for you,
Then remind them it's time to rest now.
There's nothing they need to fix,
Control or cling to.
Your attention floats gently back up your arms,
Passing through your shoulders and across your collarbones.
Sense for a slow loving breath into the sides of your neck,
Inviting these muscles to relax.
Then begin to scan your face gently,
Inviting all tension or contraction to soften.
Your jaw unclenches,
Your tongue relaxes,
And all of the small muscles in your cheeks,
Around your eyes and through your forehead begin to untangle.
Anything in your headspace that does not serve you right here,
Right now,
Is washed away,
Sinking down into the earth for renewal.
Feel a growing sense of ease and clarity emerge in your mind's eye as you take a few slow cleansing breaths,
And silently repeat as if setting an intention,
I am ready to rest deeply,
I am ready to rest deeply.
Now deepen your attunement to the sound of falling rain that flows through your awareness.
Let it clear the slate of your mind,
Washing away the day behind you.
And imagine as if the rain were a portal,
A sound that could carry you to another place,
To a quiet inner sanctuary where even deeper layers of rest and renewal await.
Begin to imagine stepping through this portal of sound and energy now,
As you find your footing in a cozy,
Lofty room,
An arched ceiling stretches above your crown,
Where dozens of golden lanterns hang from ancient oak beams.
Meandering vines of potted indoor plants run along the beams as well,
And rustic bookshelves,
Tucked in the cozy corners of the loft,
Are packed full.
A wide,
Low resting bed sits snug against the wall to your left.
Earthy cushions and linens adorn it,
In rich,
Comforting hues of amber,
Almond and terracotta.
And as your gaze moves to the far side of the room,
You marvel at a vast and enchanted circular window overlooking the world beyond.
A full moon glows between layers of grey cloud and dark blue sky,
And delicate tree branches sway in the evening wind.
But here inside,
Everything is calm,
Everything is still.
You are safe and warm inside of this loft,
As raindrops land on the thick glass windowpane.
Take a few slow,
Deep breaths to anchor yourself here.
As you do,
Root into the soles of your bare feet,
Feeling the comfort of a plush,
A rockin' rug against your skin.
The soft clay and honey-toned fibres cushion your souls,
Inviting your whole body to soften.
Your shoulders drop,
Your breath moves smoothly,
And your jaw melts.
You are grateful to have arrived in this safe and peaceful sanctuary.
Looking down at your feet,
You discover a pair of cable-knit slippers sitting next to the rug.
They're here just for you,
So you slip your feet into them.
Then you pick up a blanket,
Draped over the foot of the bed,
And wrap it around your shoulders.
Slowly and steadily,
You make your way to the window.
A daybed is nestled into an alcove there,
And it too is adorned in warm,
Cosy textiles,
A terracotta duvet and honey-toned pillows.
You climb up into the alcove and let your back rest against the supportive wall.
Your legs stretch out across the daybed,
And your gaze drifts to the window beside you.
You look out at the rainy world and admire the enchanted view.
A sea of trees with bare,
Late-winter branches surround the house that you're resting in,
And beyond them,
A distant town rests quietly.
Ancient stone buildings are surrounded by soft mist,
Glistening in rain and moonlight.
Your sight draws closer,
Focusing on the window itself.
The steady flow of rain creates thin,
Glistening pathways down the glass.
For a few quiet moments,
You watch as raindrops travel down the window,
Letting your fingertip slowly trace the paths they take.
Your mind is settling naturally,
Guided by the grounding pull of falling rain.
You are anchored by nature's cleansing lullaby.
But despite the ease and simplicity of being here,
You might still notice thoughts from time to time.
This is entirely natural.
It's in the mind's nature to move,
Just as it's in the water's nature to flow.
And still,
This is your time to rest deeply.
There's nothing for you to need to fix or solve right now.
Nothing to be analyzed,
Controlled or worried about.
You are here to rest,
And soon to sleep.
So as you sit by the window,
Allow each drop that slides down the glass to be a vessel for release.
A vessel to carry away whatever isn't helping you surrender now.
Worries,
Lingering thoughts,
Little points of tension,
All of it can be surrendered to the rain.
All of it can be washed away for tonight,
Freeing you to rest and restore through sleep.
So quietly,
Let yourself rest here,
Watching the rain outside.
And whenever a thought or tension arises,
Breathe it out to a small drop of water on the window.
Watch it glide slowly and gently down the glass,
Down the side of the house that holds you,
And down into the rain-soaked earth.
You don't need to look for thoughts to surrender,
Don't need to try,
Push or force.
Simply practice being present with this rain-sounded sanctuary.
And when a thought or worry arises on its own,
Breathe it out of your body,
Breathe it into a falling bead of water.
As you follow the rain down into the earth,
Notice what it feels like for your whole body to melt in that direction.
Soften any tension or tightness into the surface below,
Allowing yourself to be fully held and unconditionally embraced in your place on the earth.
Whatever you've been feeling,
Thinking or holding onto lately,
It's okay to let it go.
It doesn't mean you're letting it go forever,
You're letting it go for now.
In the space between your thoughts,
You discover the peace of pure presence.
Your consciousness drifts lazily through the world around and beyond you,
Through the ancient town in the distance,
And through the mist hovering above it,
Through the light of the full moon and whimsical grey clouds,
Through the golden lantern light of the room you're in,
Across ancient wooden beams and meandering emerald vines,
And back into your breath,
Following the gentle ebb and flow of each full cycle.
Feel your body expand gently with each inhale,
Replenished with fresh oxygen,
And sense the way your body surrenders with each exhale,
Melting into the daybed.
All the while,
The sound of rain tapping against the glass and on the rooftop continues to move through you,
It calms and centers you,
Bathing your mind in ease and serenity.
If your mind wanders,
Continue to place these thoughts in the rain gliding down the window.
There's not a single thought you need to bring with you to sleep,
Everything,
All of it,
Can be gently,
Gracefully surrendered.
As you release again and again,
Feel the way your body grows heavier,
Sense the way your muscles are melting,
All tension being released,
And maybe your breath is flowing a little slower now,
Moving with a little more ease.
You don't need to force your breath to change in any way,
It doesn't matter if it's shallow or deep,
Just allow it to move intuitively,
Trusting that however it's flowing,
It's supporting you.
Surrender to the support of your breath.
The more you soften and surrender,
The stiller your heart becomes too.
Here in this moment,
It realizes that there's nothing more it needs.
Here in this moment,
And in all moments,
In fact,
It is held,
Seen,
And loved,
Just as it is.
If it feels nourishing for you,
You might take a moment to lay one palm on the center of your chest,
A gesture of care and kindness,
And silently whisper,
This moment is enough.
I am enough.
This moment is enough.
With each slow and steady breath,
With each falling droplet of rain,
You are tapping into a deep well of peace,
And you are coming to realize that this sense of peace,
Ease,
And presence is always available to you.
You can melt into it at any time.
Notice your back beginning to slip down the wall slowly now,
As you shift from a seated position to a reclining one.
Take your time to envision a gentle transition here,
Nestling beneath the blanket on the daybed.
Head melting into the support of a honey-colored cushion.
You are too tired to move into the main sleeping space,
And besides,
There is something so comforting about this daybed tucked into the alcove by the window.
Here you can marvel at the world outside.
Here you can feel closer to the cleansing power of the rain,
Yet still warm,
Safe,
And sheltered.
Your eyes drift across the outside world once more,
Watching the way the clouds shift slowly.
The moon slips in and out of them,
Yet its silver glow is always known to the night,
However dim,
However bright.
The rain continues to fall.
A subtle symphony lulling you closer and closer to sleep.
The sound reminds you to let go,
To let yourself be cleansed and cleared.
It reminds you that letting go is not something you have to force,
It's something to give way to.
So with your next few breaths,
See if you can soften a little more.
You're not forcing each exhale to leave your body,
You're getting out of its way and just letting it flow.
Soften into the mattress beneath you,
Into the air around you,
Into the stillness of this rainy night,
And allow yourself to drift slowly and gently towards sleep.
And as you approach this state of deep rest,
Your visual grasp of the world around you begins to fade.
You might take one last look around at the rainy world beyond the window,
And at the lofty room and alcove you rest in.
Then give your eyes permission to close,
Sinking into your felt sense of being physically held by the daybed.
Feel the pillow beneath your head,
The mattress beneath your body,
And the blanket pulled up over you.
And as all visuals dissipate completely,
You lean deeper into the sound of rain,
Into that rhythmic lullaby that inches you slowly towards sleep.
Draw your attention now to the crown of your head and forehead.
Imagine the sound of rain moving through there,
Washing any lingering thoughts away.
There is nothing you need to plan for.
Nothing to be fixed,
Solved or worried about.
Here in this moment,
You are safe and warm.
Here in this moment,
You have everything you need.
Any tension in your forehead untangles,
Melting away completely.
Then invite that same gentle release to spread throughout your whole face.
Your cheeks and mouth soften,
And your jaw gently unclenches.
Your whole head lets go.
Your whole head is surrendering to sleep.
Allow the cleansing energetic frequency of rain to flow gently through you,
Washing away any lingering tension in your neck and shoulders.
Invite these areas to soften completely.
To surrender effortlessly to sleep.
A stream of release moves slowly from your shoulders to your fingertips now,
Guiding your arms into deep and total rest.
There's nothing they need to hold for you.
There's nothing they need to cling on to,
Nor push away.
Your arms melt completely,
And so do your hands.
They surrender to this peaceful night.
Feel how loose and heavy your arms are,
Held and supported by the coming night of sleep.
Then tend to the gentle rhythm of your breath,
As it ebbs and flows through your chest.
Notice the way this area rises and falls,
Even if only subtly.
Feel the nourishment of each in-breath,
And the surrender of each out-breath.
Allow the rain to wash away anything that lingers in your heart,
Anything it doesn't need to hold right now.
Let your heart melt into a cocoon of calm,
Into unconditional love and steady support.
Your attention drops down to your stomach,
Which also rises and falls gently.
Any tension or contraction in your stomach is gently cleansed away,
Soothed by the gentle sounds of the rain on the rooftop.
The falling water cleanses your hips and pelvis gently,
Rooting your tailbone to the earth.
Then flowing as two separate currents,
Your awareness trickles through your legs.
They relax deeply and completely,
All the way down to your toes.
Tension is washed away,
Your muscles soften and your bones surrender.
Sleep is on its way.
Anchor your attention on your feet for a few gentle breaths.
Imagine your feet rooting down into the soil below,
Into a deep well of peace,
Presence,
Total surrender.
Now all that remains is the sound of rain and the stillness that lives beneath it.
You are relaxed,
You are calm and centred and you are ready for the next stage of renewal,
The renewal that comes only through deep sleep.
So allow the falling rain to carry you there now,
Not with force,
But with grace.
Deep restorative slumber is on the horizon,
It is just a few breaths away.
May the dream world be sweet for you tonight and may you wake with peace and ease.
And until next time,
Goodnight my friend,
Goodnight.
