Deep Sleep, Release Anxiety, Find Inner Peace

Imagine you could be free of every anxious thought that burdens you,

Guided to a serene sanctuary of immense inner peace that is always present within you.

My name is Jason Stevenson,

And in tonight's meditation,

You can allow the gentle whispers of a tranquil bamboo forest to bring you back home to the peace of your deepest nature.

By aligning the rhythms of this natural world,

You will discover the strength,

Flexibility and serenity that is inherent to you.

So welcome to this soothing inner journey of coming back home to inner peace.

Before we begin,

Take a moment to prepare your sleep space.

You're invited to surrender into sleep at any point along the way,

So make sure that all end-of-day activities are taken care of,

And you can gently release the day behind you.

Allow your body to settle,

Softening into the pillow and mattress that holds you,

And now connect with your breath,

Its natural flow helping your mind to anchor you to this present moment.

As you breathe in,

Allow your chest and lungs to gently expand,

And as you exhale,

Notice the way your body lets go,

Each breath a reminder to soften and surrender.

Now guide your awareness to the top of your head,

And notice if there's any tension you may be holding there.

As you exhale,

Gently invite the tension to dissipate,

And then allow this relaxation to trickle down to your forehead,

Releasing any tightness there and unfurrowing your brow.

Allow your closed eyes to rest deeply as you continue to scan your body downwards,

Softening your jaw and allowing all tension to be released from your tongue.

Let your whole head space to relax,

Exhaling any tension it's been holding onto,

And then guide your awareness into your neck and your shoulders,

And with each breath,

Let go of the weight they may be carrying.

Allow this flow of relaxation to travel down both of your arms,

Inviting them to surrender with gravity into the mattress beneath you,

Softening your hands,

Unclenching your fist,

And then guide your awareness to your chest,

Allowing your heart space to expand and soften with each breath.

Allow any tension in your upper back to gently melt away,

And then travel down your spine,

Softening your belly as you breathe,

Surrendering any tightness in your mid or lower back.

Guide your attention now to your hips and pelvis,

Inviting them to soften and settle.

And now invite this cascade of relaxation to complete its journey through your body,

Trickling down through the legs,

Inch by inch,

And allowing any tension to melt into the surface beneath them.

Feel your legs becoming heavy and relaxed,

And once you've relaxed your body all the way down to your toes,

Take a moment to hold your whole body in this gentle yet relaxed awareness.

And if there are any knots of residual tension held anywhere within your body,

Take a long,

Deep breath into those areas,

And melt with a deep sigh.

Now trace the length of your body back upwards,

Settling into your relaxed and open mind space.

And upon the canvas of your mind's eye,

Envision that a rising staircase appears before you.

This staircase is crafted entirely from bamboo.

Each step is naturally smoothed and polished,

Reflecting mystic blue light that trickles down through the green canopy overhead.

The handrails too are made of bamboo,

Their gentle curves inviting your hands to rest upon them as you prepare to ascend.

I will count you along this staircase,

Which will guide you to a place of deep peace and anxiety release.

Know that you are fully supported along the way,

And that you're in full control of your journey.

If in physical reality you find it difficult to climb stairs,

Then visualize yourself gliding step by step up those stairs.

If you need to modify my guidance in any way,

You are encouraged to do so.

But now,

Allow yourself to be carried through time and space as one.

You take that first step onto the supportive bamboo staircase,

Crown stretching towards the mist-filled,

Pale blue sky above.

And two,

Your shoulders roll back as your heart opens.

Three,

Feeling deeply relaxed and lovingly held.

Four,

You journey higher,

Leaving all your worries behind.

Five,

Taking a long,

Loving breath into the space of your lungs.

Six,

Exhaling to relax more deeply.

Seven,

Hearing a soft breeze rustling through the delicate leaves.

And eight,

A gentle pitter-patter of rain landing upon fresh soil.

Nine,

Breathing with grace,

Serenity,

And ease.

And finally,

Ten,

You emerge from this enchanted staircase,

Stepping into a tranquil bamboo grove,

Feet landing upon a well-worn path that meanders through this peaceful sanctuary.

The sky is a mystic,

Grey-blue canvas of cloud cover on this quiet,

Rainy day.

You might imagine that the trail is covered with bamboo roofing,

Or that you hold an umbrella to shelter you from the gentle rain.

Or you may wish to imagine yourself fully immersed in the gentle rainfall that descends from the cosmos and shrouded in a whimsical,

Healing mist.

Whatever makes you feel most comfortable and at peace amidst this rainy grove,

Paint this in your mind's eye now.

Despite the cool rain,

The air is warm,

And you are bundled in comfortable clothing that nourishes your body for the journey ahead.

And all around you is a vast sea of bamboo,

Each cane reaching high for the heavens,

Where delicate leaves dance in harmony with wind and muted light.

Take a few slow breaths to immerse yourself in this enchanted bamboo forest.

Allow it to come alive through all of your senses.

Notice the smell of rich,

Damp earth,

And the feeling of the pressed pathway beneath your feet.

Notice nature's melody as it dances through your ears.

And open your inner eye wide,

Absorbing the ethereal glow of this misty forest,

And the beauty of the ancient bamboo that stretches far and wide.

And when you're ready,

Begin a journey along the trail that leads through this enchanted sanctuary.

Envision yourself walking slowly and steadily upon the treasured earth with a long spine,

Relaxed shoulders,

And an open heart.

With each step,

You become more attuned to the sensations and vibrations of this mystic inner realm.

You can feel the delicate mist against your cheeks,

And the solid support of the earth beneath you.

The air comes alive with the sweet fragrance of bamboo,

As each breath purifies both body and mind.

Lean deeper now into the sounds that surround you,

Hearing the rustling of leaves as if each bamboo were whispering ancient wisdom to one another.

And from not so far away,

The gentle murmur of a trickling stream adds to the symphony of nature that floats all around and through you.

If there is no roof or umbrella covering your head,

You can feel the gentle touch of rain as it lands upon your body.

Each droplet carries with it a sense of renewal and purification.

Helping to wash away any tension or worry.

Continue to meander through this inner landscape as you deepen your connection to your breath.

Recognize that each breath cycle is an opportunity for you to release any tension you've been carrying,

And to fill that space with peace and serenity.

So as you breathe,

See if you can deepen your breath for a little while.

And with each inhale,

Welcome the peace that pervades this forest to enter your mind and body.

And with each exhale,

Release any worry,

Fear,

Or tension that does not serve you in this moment.

Inhale,

Peace.

Exhale,

Tension.

Inhale,

Peace.

Exhale,

Tension.

Inhale,

Peace.

Breathe these deep cleansing breaths for as long as it serves you.

Allowing each cycle to bring you closer to your innate source of inner peace.

And when you're ready,

You can allow your breath to flow naturally.

Still recognizing that each breath resets you.

And continue to envision yourself drifting through this sacred bamboo forest,

Becoming more and more aligned with its serene vibrations.

Notice how strong and steady each bamboo plant is,

And yet how flexible its upper shoot and branches are.

It reflects a deep truth about your own inner world.

That you embody great strength and resilience,

As well as flexibility and flexibility.

As well as flexibility to flow with life's ever-changing current.

As changes arise on your journey through life,

You bend gently,

While still remaining firmly rooted and supported.

Breathe into this knowledge,

Perhaps allowing your gaze to trace a single bamboo cane,

All the way up to its dancing leaves as you inhale.

And tracing it all the way back down to steady,

Stable roots as you exhale.

You are strong and stable,

Flexible and resilient,

And capable of meeting the fullness of life with grace and with courage.

Now continue to wander along the pathway with soft,

Open awareness towards all that the forest holds.

Breathe naturally and with ease,

And if any anxious thoughts or feelings arise,

Intentionally release them to the flow of the forest.

And if any worries or anxious thoughts feel sticky,

Resisting full release,

Just begin a gentle process of inquiry as you ask yourself any of the following questions that could support you.

What am I really worried will happen?

And is it a certainty,

Or is it only one possibility of the future?

Am I worried that I won't be able to manage the things I'm worried about?

Or can I open my heart to trust that I am capable of meeting whatever lands on the path before me?

You might inquire further,

Asking what is within my control?

And what actions can I take in the days to come to address what is truly within my control?

And what is beyond my control?

What can I intentionally surrender for the sheer fact that holding on only causes unnecessary strain and resistance?

Listen to your inner wisdom that arises,

Or open your heart to subtle whispers that dance through the forest.

Cultivate trust in your own strength and resilience,

Knowing that you have everything you need to meet life's challenges,

And that you can take things one step at a time,

Coming home again and again to the peace of this present moment.

And as you journey through this forest,

Remember to breathe,

And also take note of what feels most grounding for you in this environment.

Is it the sound of wind or rain?

Is it the mist that enshrouds you?

Or is it your breath,

Or the smell of the fresh forest air?

Whatever feels most grounding for you is an anchor you can return to,

Time and time again,

Any time your mind wanders into worry.

You can continue to question any worried thoughts that arise,

Asking,

Are my fears a certainty,

Or are they only one possibility of the future?

Am I worried I won't be able to meet life's challenges?

Am I worried I won't be able to meet life fully if my fears do come to fruition?

And if so,

Can I open my heart with trust,

Knowing that I am stronger and more resilient than I realize?

And what is within my control?

What is beyond my control?

Where and when is it wise to take action,

And where is it wisest to let go?

Notice if your mind wanders into fear or negativity upon asking these questions.

Sometimes,

Introspection is just what we need to free ourselves of anxiety.

But sometimes,

What we need most is not the questioning.

Sometimes,

What we need is just to come back to the breath,

Or to come back to whatever anchors us in the present moment.

Move in whichever direction feels most grounding and nourishing for you.

As you intuitively dance between mindful breathing and mindful thinking,

You dance between mindful breathing,

Letting go,

And introspection.

See if you can notice that a sense of lightness and relaxation begins to wash over you.

Your body relaxes.

Your mind relaxes.

And your spirit opens to the peace and wonder of just being alive here in this moment.

So allow yourself to bathe in the harmony and tranquility of this inner bamboo forest,

Letting the breath nurture you,

Letting the rain and mist cleanse and heal you,

Allowing yourself to be fully held by the earth,

By nature,

By the universe.

Now the trail meanders past a clear crystal trickling stream.

Smooth stones,

Polished by the current over time,

Line the edges of the water.

Take a moment to step away from the trail and kneel down next to this soothing stream.

Allow your fingertips to dance in the gentle flow of pure water.

Feeling a healing vibration cascade through your whole body as you do.

And now envision yourself splashing some of this cool water upon your face,

Which washes away any residual thoughts that do not contribute to your inner peace.

And when you're ready,

Rise to your feet and continue your journey down the pathway.

You're growing more and more tired with each cleansing breath of fresh forest air,

Ready to settle down for the coming night.

So imagine that as you continue along the winding trail,

You stumble upon a hidden gem nestled within the forest.

It is a beautiful bamboo hut,

Open-aired and inviting.

Strong bamboo canes stand like columns at the hut's four corners,

And billowy white curtains rustle in the gentle breeze,

Tied back to reveal the hut's interior.

And in the center of this sweet sanctuary,

Is a bamboo bed adorned with soft cushions and warm blankets.

Take a moment to make your way into the cozy embrace of this enchanting,

Open-aired cabin.

Envision your body coming to rest,

Warm,

Grounded,

And protected.

You are beautifully cocooned by the forest as you settle into this place of rest,

The air is filled with the soothing fragrance of bamboo and earth,

And fireflies begin to dance through the darkening sky.

And still,

You can hear,

You can feel,

You can hear,

You can feel,

You can feel,

And still,

You can hear the pitter-patter of soothing rain,

As it lands with grace upon the roof of the hut.

Take a few long,

Deep breaths,

Exhaling with soft sighs as you settle in for the coming night.

And as you exhale and release,

Your body relaxes,

And your mind is paving the way for a night of deep sleep.

Continue to breathe naturally,

And then simply bathe in the peace that pervades you.

This tranquil bamboo forest is a source of peace,

But this source is not something external to you,

It lives within you,

Accessible in any moment that you remind yourself to let go,

To soften,

To surrender.

And so,

As you rest,

Surrounded by bamboo whilst caressed by nature's symphony,

Invite this peace and relaxation to travel through your body,

Rippling from head to toe.

And so,

Beginning at the top of your head,

Imagine your crown chakra expanding,

Filling with the serenity of this sanctuary.

As this happens,

Any bubbling thoughts are soothed,

Quieting your mind as spaciousness pervades.

And then,

Imagine this serene energy of the bamboo grove descending through your body,

Relaxing your forehead and the small muscles around your eyes,

The back of your head and the sides of your head.

And so,

Before soothing your cheeks and nose,

Your jaw and your mouth,

Your entire head fills with serenity,

Free of any worries that once weighed you down.

And so,

Now welcome this cascade of ease and spaciousness to trickle down your neck,

Gently massaging your shoulders,

Before inching down both of your arms.

Allow your arms to surrender completely,

There is nothing they need to hold on to.

Serenity fills your lungs with each breath,

Radiating outwards to nurture your heart and your entire chest.

And then,

Your entire back relaxes,

Like a wave moving from your neck and shoulders,

All the way down to the base of your spine.

Your belly softens as well,

Touched by the ease and serenity of this sanctuary.

Touched by the ease and serenity of this sanctuary.

And feel this soothing presence as it nurtures your pelvis and your hips,

And as it trickles down towards your toes,

Slowly,

Gently.

And all tension and effort melts away,

As there is nowhere your legs need to carry you tonight.

Take a few long steady breaths into your whole body,

And allow the perfume of these sacred bamboos and the earth that holds them to nurture every cell of your being.

You are deeply,

Deeply relaxed,

In both mind and in body,

And you are ready to let go into the deepest sanctuary of sleep.

Allow yourself to drift whenever the time comes,

But until then,

Spend a bit more time savoring the beauty and wonder of this incredible inner sanctuary.

Gaze out at the bamboo expanse surrounding you.

Admire these wise and ancient plants for what they reflect off your inner world.

They serve as a reminder of your strength,

Your resilience and flexibility.

Firmly rooted,

Yet able to sway with grace and trust amidst the winds of life.

And listen to the sound of rain,

The delicate drops falling from the sky.

The gentle rhythm they create upon the roof of this hut,

Lulls you into an ever deepening state of serenity.

You can stay with this sensory experience for as long as you like,

Or you can allow your consciousness to float back down the bamboo staircase that brought you here.

Take that journey back to your body whenever you're ready,

Knowing that as you travel back to physical reality,

You carry with you the gifts and serenity of this peaceful grove.

Know that this present environment supports you unconditionally,

Holding and loving you just as you are.

This moment,

As it stands,

Is enough.

And so are you.

And whether you're still nestled into your quiet hut within the bamboo forest,

Or you've come back to your felt sense of physical reality.

The sound of trickling rain continues to permeate your consciousness.

Allow it to lull you into a state of serenity.

The sound of trickling rain continues to permeate your consciousness.

Allow it to lull you drop by drop into the vast and spacious sea of sleep.

And until next time,

Good night,

My friend.

Good night.