Anxiety Relief To Help You Sleep

Are you ready to release your mind?

To sink beneath choppy waves of thought and find the deep calm that resides below?

My name is Jason Stevenson,

And in tonight's deeply calming meditation,

You'll find freedom from worry and anxiety,

Returning home to the vast,

Serene stillness that lives within you.

Thank you for being here,

It's an honor to guide you through this practice.

As we prepare for this meditation,

Take a few intentional breaths to settle in,

Gently stretch out your body if that feels good to you,

Then let yourself come to rest,

Melting into the bed and pillow below.

Then take a long,

Slow breath in,

And a slow,

Steady release,

A smooth,

Expansive breath in,

And a slow,

Steady breath out.

Bring your eyes to close if you haven't already,

And let your breath flow naturally now.

Very soon,

You'll be guided on a journey to a serene oceanside sanctuary.

But first,

Let's take a bit of time to soften and soothe the physical body.

Begin by drawing your awareness to the crown of your head,

And imagine an orb of soft light in your favorite hue of sunset,

Descending gently to meet this part of you.

This light might be lilac,

Rose,

Or golden amber,

Whatever color feels like peace to you.

Let the orb hover just an inch above the crown for a slow,

Steady breath,

Warm and weightless.

Before it gently makes contact,

Soft light spreads through the upper part of your head and forehead,

Dissolving any tension you may be holding there.

Stress and contraction melt into the pillow beneath you,

Leaving ease and stillness in their wake.

Envision the light gently expanding,

Wrapping around your temples,

Moving through the sides and back of your head,

And now filling your entire face with the warmth of the sun.

Soothing your cheeks and nose,

And relaxing your jaw and mouth,

Your entire head is bathed in the soft light of sunset.

Take a slow,

Deep breath into this warm,

Nourishing presence,

And releasing with a deep sigh.

Continue to breathe naturally as you envision the light continuing through your body,

Flowing down your neck and throat,

Into your shoulders and collarbones,

And with your next out-breath,

Your shoulders relax,

Surrendering to the warmth,

Support,

And peace of this nourishing light that fills them.

A slow current of relaxation begins its way down your arms,

First,

Tending to all the cells and muscles in your upper arms and elbows.

Invite these parts of your body to melt a little deeper into the bed that supports them,

And slowly and gently,

The light unravels to fill your lower arms,

Nourishing every cell and muscle there.

Naturally,

This current of relaxation travels through your wrists,

Blessing these joints with warmth and care,

Then pours into your hands,

Flowing down into each fingertip.

Give your hands full permission to unravel,

To release any grip they might hold on worry,

Stress,

Or expectation.

Take a few slow,

Steady breaths to envision both arms bathed in warm,

Ethereal light,

Melting deeper into the mattress now.

Breathe naturally as your awareness travels slowly to your heart space,

And with your next few breaths,

Imagine this presence of light steadily growing there.

Soon,

Your entire chest and upper back overflow with peaceful sunset energy,

And with each breath,

Your heart opens and surrenders to it.

You release tension,

Release fear,

Release anything it doesn't need to carry right now.

Take a few more slow,

Soothing breaths into your heart space,

And really feeling the deep nourishment that pervades it.

And with your next exhale,

Imagine this slow,

Moving current of relaxation moving down your spine,

Radiating outwards to fill every cell,

Muscle,

And bone of your ribcage and abdomen,

And soon this calming presence lands in your belly.

Your breath naturally relaxes and deepens,

Belly expanding and softening with each cycle.

Imagine your whole body and your pelvis bathed in the light of dusk,

Softening slowly and effortlessly as day softens into night.

Your hips melt into the support of the bed beneath you,

Then the light moves to complete its journey through your body.

And it flows naturally into every cell and muscle of your thighs,

Offering deep ease and relaxation here.

And as your thighs relax,

It descends gently to nourish your knees before filling every square inch of your lower legs.

Your calves melt into the bed below,

Resting deeply.

Finally,

The nourishing current flows into your ankles,

Offering deep ease and relief.

Before unravelling into your feet,

Which surrender completely to this unfolding moment.

Take a few slow,

Steady breaths to envision both legs steeping in soft,

Sunset light,

Releasing the day behind them.

And your entire body is alive with this warm,

Ethereal light of the universe,

So full of light that it overflows,

Forming a cloud of serenity all around you.

And any residual tension dissolves within this cloud now as your mind releases deeper and deeper into peace,

Calm and presence.

Now,

Slowly and gently allow the light to dissipate,

Leaving behind a serene inner quietude as it departs.

Then let your attention land in the natural airborne flow of your breath,

Just noticing the way your body rises with the in-breath and falls with the out-breath.

And for a few moments,

Slow your breath down and let it deepen,

Expanding as you inhale,

Releasing as you exhale.

And expanding as you breathe in,

Releasing as you breathe out.

With every exhale,

Release your mind,

Release the thoughts that do not serve you.

Take just a few more slow,

Deep breaths like this,

Imagining that each exhale is naturally carrying away your thoughts,

Just as the tide pulls each wave back into the ocean.

With each breath,

Returning to deep calm.

With each breath,

Returning to inner quietude.

Let your breath flow naturally now,

And listen closely to see if you can hear it.

Do you notice that it sounds like the ocean,

Waves flowing in and out,

In?

The distant sound of the ocean beckons you,

And as your awareness drifts through your mind's eye,

You find yourself arriving at a calm,

Oceanside sanctuary.

The sky aglow as the sun hovers near the horizon.

Take a slow,

Mindful inhale,

Filling with the salt-infused air.

And a slow,

Steady exhale,

Gently settling.

You look down at your feet,

Finding them barefoot by the water's edge.

Your toes wriggle into fine,

Golden sand,

Which is warm and deeply grounding.

Take a few quiet moments to root through the soles of your feet,

As your crown stretches towards the violet-blue sky overhead.

This oceanside setting is your personal sanctuary.

A place where you can rest,

Release,

And find freedom from your mind.

Feel how vast and spacious it is.

The shoreline stretches further than eyes can see,

And the horizon feels like it's a whole world away.

Already,

You can feel it quietening your mind,

Relaxing your body,

And soothing your spirit.

You gaze out at the evening sky and the almost endless ocean.

The sun has just begun to sink behind the horizon,

Casting golden light across the water.

The sky is aglow with fading colors,

Peach melting into coral,

Lavender fading to dusky blue,

And the night's first stars shimmer faintly.

The water itself is calm and serene.

There are no large waves,

Just small,

Gentle ones.

They lap quietly against the shoreline.

Take a moment to mind these waves for a few breaths,

Rolling in and out.

The waves remind you how natural it is to release.

Nothing that comes is meant to be held for too long.

Just as the shore never holds onto a single wave,

Your mind,

Too,

Can surrender,

Can release the thoughts that flow into it.

So,

Continue to watch the ocean for a little while,

Waves rolling in and out,

Calmly,

And notice that the waves sync with the rhythm of your breath.

As you breathe in,

A wave brushes up along the sandy shore,

And as you breathe out,

It returns back to the open water,

Calm,

Vast,

Serene.

Continue to breathe naturally as you gaze down at your feet.

You are just a few steps away from the ocean,

And feel an intrinsic call to move a little closer.

So,

You slowly approach the water's edge,

Until soon,

With feet firmly rooted on wet sand,

The ocean's waves brush against your ankles.

Feel the cool but comfortable water bathe your feet and ankles completely,

Gently rolling in and gently rolling out.

And as these first waves meet your skin,

The mineral-infused water sends a vibration of renewal up through your whole body.

Let yourself experience that now,

Imagining that every cell,

Every fiber,

And every thought within you is met with the ocean's cleansing frequency.

Then return your attention to your breath,

Filling with fresh,

Restorative energy on the inhale.

And releasing on the exhale,

You turn now to face the setting sun,

Half of which has disappeared behind the horizon.

The peach and coral hues are deepening,

With watermelon-light rays beaming out from the radiant sun.

Feel this solar energy travel through your body in the opposite direction that the oceans did,

From the crown of your head to the soles of your feet.

It melts any remaining tension in your body as you ground deeply into the sand beneath you,

And begin a slow,

Steady walk along the beach now,

In the direction of the setting sun.

And as you envision yourself making this journey,

Welcome a sense of ease,

Lightness,

And grace into your movements.

There's no rush to get anywhere,

Nothing you need to seek or attain by walking.

You are walking for the pure joy and presence of doing so,

As you prepare for a night of deep sleep.

Your shoulders relax,

Your belly softens,

And your heart widens to the watermelon rays shining in your direction.

Take a slow,

Expansive inhale,

Welcoming the day's last sunlight deep into your lungs.

And exhaling with a sigh.

As you walk,

Notice if any thoughts,

Worries,

Or ruminations arise,

It's entirely natural for the mind to wander.

But as they come,

Let them leave your body as effortlessly as they came.

Exhale each and every thought,

Surrendering them to the sparkling ocean and the sunset sky.

And to facilitate this process of mind release,

You might quietly and calmly ask yourself,

What if I allowed my thoughts to flow in and out with ease,

As naturally and free as waves in the sea?

What if I didn't need to cling to my thoughts anymore?

What if I gave my mind permission to be free?

Releasing the mind is not about forcing thoughts away,

Rather it's about allowing them to drift.

Let your thoughts rise and fall a wave without denial or attachment.

And each time they leave,

Sink back into the quiet,

Serene spaciousness within you,

Just like the waves return to the sea.

And surrender each rising thought to the ocean,

Breath by breath,

By breath.

Trust that in this moment,

You don't need to cling to any worry,

Doubt,

Or fear.

And as you practice this natural,

Gentle process of letting go,

Deep inner calm and clarity arises.

In the days to come,

This calmness and clarity will enable you to move forward with more confidence,

Grace,

And trust,

Regardless of what appears on your path.

In other words,

Learning to release will help you reclaim the quiet,

Empowered strength within you,

A steady,

Grounded presence that will help you surf life's waves in the days ahead.

So take a few quiet moments now to keep breathing your thoughts out to the sea,

Releasing your mind,

Reclaiming your inner peace.

Soften your focus away from your breath now,

As you return your attention to the imagery,

Sounds,

Smells,

And sensations of this oceanside retreat.

Feel the way the water brushes against your feet again and again.

And imagine the sensation of the firm but flexible sand beneath your soles.

Notice that the colors of the evening sky are growing richer.

Magenta,

Amethyst,

And tangerine light illuminate the sky for a little while longer before night falls.

Notice the way the light dances across the surface of the water.

Shimmering like a moving blanket of infinite yellow diamonds.

Take a slow,

Steady inhale to fill with the peace and beauty of this landscape,

And exhale to melt further into it,

Your senses coming fully alive here in your mind's eye.

Night approaches slowly,

But before it arrives,

Consider if there's anything else you'd like to do here that would calm and restore you.

For example,

You might envision yourself dancing or stretching by the water's edge,

Or maybe you take a dip in the water.

You might swim through the shallows on your own,

Or float with the support of a large,

Buoyant tube.

Whatever way you'd like to spend these final wakeful moments here by the ocean.

Whether that's sitting in stillness or embracing movement,

Let the imagery of it unfold now.

Sense into the gift of each breath as you enjoy this serene moment,

Fully present and fully relaxed.

And with each inhale,

Your body and mind are deeply nourished.

And with each exhale,

You're given another opportunity to surrender,

To release your mind,

To relax your body.

Whether you're bathing in the sparkling,

Salty water,

Or enjoying this moment on crystal sands,

You lift your gaze to the sky.

More stars appear with each passing moment.

And now that the sun has long set,

The colorful sky is shifting.

The tangerine light is slowly fading,

While magenta and amethyst are deepening to dark violet.

A crescent moon quietly rises,

Adding an extra layer of wonder and magic to this already serene,

Enchanted setting.

Take a few final breaths wherever you find yourself,

Finishing up whatever activity you've been savoring.

And notice how these last few moments have deepened your embodiment of calm and contentment.

You're becoming lighter and lighter,

Freer and freer,

In both mind and body.

And when you're ready,

Envision yourself coming to a relaxed but lengthened standing position at the edge of the ocean,

Feet anchored into the golden sand.

Envision yourself coming to stillness here,

While the quiet ocean gently laps against your feet.

The only movement you can feel in your body is your breath,

Rising and falling,

Gently and effortlessly,

Flowing in tandem with the ocean.

And remember,

With each exhale,

You're invited to let go,

Again and again.

Each moment is an opportunity to surrender.

Your head slowly turns to look down the ocean in the direction you came from.

The shoreline looks untouched.

Not a single footprint lives in the sand.

This is how you're invited to release your mind,

Not with force,

But with grace.

The way footprints last only for a very short time in the sand.

Worries and anxieties,

Or thoughts,

In fact,

Are ephemeral.

They're not meant to stay for long.

We're not meant to cling to them.

So,

If there are any sticky thoughts that need a final invitation to depart,

Take a few deep breaths and let them go.

Exhale with a sigh of surrender,

A sigh of deep and total release.

As thoughts depart,

Savor the deep calm and inner quietude that lives beneath them.

You can rest in the vast spaciousness beneath the choppy surface,

Still and serene like the deep,

Quiet sea.

Continue to breathe naturally and gently,

And as you do,

Take some time to just rest in the deep calm that lives beneath the waves of your thinking mind,

Steady,

Still,

Serene.

You stand at the edge of the ocean,

Feeling light,

Free,

And deeply at peace.

You've reconnected with the serenity that's always within you,

That you can remind yourself to come home to again and again.

And you notice now that the sky has transitioned completely from evening to night.

The deep violet indigo sky is aglow with infinite shimmering stars.

The crescent moon hangs way up high,

Its silver light gently reflecting off the water.

You become aware of how tired you've become,

Ready to rest deeply for the coming night.

So envision now that at a safe and comfortable distance from the water's edge,

A beautiful mandala-style blanket is laid out for you,

With beautiful,

Plush cushions and additional blankets atop for extra comfort.

Make your way to that safe and comfortable nest,

And imagine yourself coming to rest there.

And settle in with a few salt-infused breaths,

Chest and belly expanding gently as you inhale,

Relaxing as you exhale.

And notice how calm,

Quiet and complete this moment is.

There's nothing lacking,

There's nothing more that's needed.

Simply bathe in the peace of this present moment.

And as you rest beneath the deep calm of twilight,

Allow the imagery to soften as you turn your attention to your body,

Starting at the crown of your head.

One last time for tonight,

Invite your forehead,

Face and whole head to soften,

Tension dissolving into the blanket and sand beneath you.

And then invite this gentle awareness to move through you like a slow and steady wave,

Relaxing your neck and shoulders,

Your arms and your hands,

Relaxing your chest,

Back and belly,

Blowing all the way down from your hips to the soles of your feet.

All last traces of tension dissolve from your body,

Sinking through the blanket,

Deep into the sand,

Soon making their way back to the ocean,

Back to peace,

Ease and wholeness.

Your mind is free,

Your body is relaxed,

All thoughts have been surrendered to the sea,

And as you bathe in this deep sense of inner peace and spaciousness,

You'll slowly and effortlessly drift off to sleep.

Allow your breath to gently carry you there,

Flowing with the same ease and grace as those gentle ocean waves,

Each one guiding you back home,

Each one reminding you to surrender.

Until next time,

Goodnight my friend,

Goodnight.