Quiet Your Mind, Get Back To Sleep

What would it feel like to rest in the rhythm of nature beneath towering trees of an ancient forest as dusk begins to settle?

Whether you're trying to fall back asleep or just settling in for the night,

This meditation will lead you gently into nature's embrace,

Soothing the body,

Quietening the mind,

And effortlessly guiding you into deep slumber.

My name is Jason Stevenson.

Whoever you are,

Wherever on earth you find yourself,

Welcome.

Your presence here is a gift.

If you haven't yet settled into your sleep space,

Take a few quiet breaths to do that now.

Notice the feeling of the surface beneath you,

And recognize how unconditionally you are held here.

Invite your head to melt into the pillow supporting it,

And your whole body to soften,

Surrendering with gravity into the cushioning of your bed.

Now let your attention settle on your crown for a few slow,

Steady breaths.

Each inhale,

Imagine this part of you filling with ease,

Spaciousness,

And gentle presence.

And with each exhale,

Invite your crown to soften,

Relinquishing the day behind you.

Your awareness expands to encompass your entire forehead,

And in the same way,

Let each inhale fill this area with relaxed,

Loving presence,

Softening with each effortless exhale.

Imagine this calm,

Loving awareness expanding through your cheeks,

Down the bridge of your nose,

Relaxing your tongue and jaw,

Then wrapping around your temples,

Soothing the sides,

Back,

And inner space of your whole head.

Take a few slow,

Intentional breaths as you invite your headspace to deepen its release.

Physical tension melts away,

And so do the day's worries and ruminations.

A silent spaciousness grows within you.

Now guide your awareness along the sides of your neck,

As if it could gently massage away any tension that's stored there.

Naturally,

Your attention unravels into your shoulders,

And with each exhale,

You lay down any weight they've been carrying,

Even if it's just for this moment.

As your shoulders relax,

So do your upper arms,

Then follow this natural current of ease and restoration as it slowly moves into your elbows,

As it softens and soothes your forearms,

As it loves and nurtures your wrists,

And as it settles into the palms of your hands.

As your hands relax,

Your fingers release any residual grip on the day,

Surrendering to what's here and now.

Take a few slow breaths to deepen your felt sense of your arms relaxing.

Imagine them sinking even deeper into the bed beneath you.

Your arms rest deeply and completely,

And your attention shifts into your heart.

As you breathe through your heart and chest,

Notice how this area gently expands on the inhale,

And how it naturally softens on the exhale.

Each breath is an invitation to soften,

To gently surrender.

Now notice how each expansive breath soothes your upper back as well.

Any tension in those muscles dissipates on the out-breath.

Then slowly and gently,

Your attention flows down your spine,

Vertebra by vertebra.

Your warm,

Loving awareness wraps every nerve fiber of your central nervous system,

Soothing your mind by soothing your body.

Now your attention lands in your stomach,

Belly expanding and settling with each slow breath.

Your lower back and your pelvic bowl are also nourished by your caring awareness,

And any tension or tightness in your hips unravels into the bed and earth below.

Your entire torso relaxes deeply before your relaxed awareness moves into your thighs,

Then into your knees,

Relaxing the cells and muscles in your calves,

And slowly passing through your ankles and into your feet,

Guiding your feet to surrender completely.

When you arrive at the tips of your toes,

Take a few moments to just bear witness to your legs.

Notice the way your naturally cradles them,

Inviting them to melt a little bit more with your next steady out-breath.

Now sense into your whole body,

Which is deeply and unconditionally supported by the bed it rests on.

And as you feel your body where it's held,

Take three slow,

Cleansing breaths,

Inviting ever deepening relaxation with each exhale.

As your body settles into stillness,

Thoughts and worries dissipate.

Your mind grows quiet and spacious,

In preparation for a journey to the heart of an ancient forest,

And in preparation for a night of deep rest.

Now gently release your focus on the physical body as you follow the breath's natural ebb and flow.

Your breath is always here supporting you,

And whenever you need the reminder,

It will invite you again and again to soften and surrender.

Now with your next in-breath,

You become aware of the rich,

Earthy scent of pine needles and freshly fallen leaves.

The aroma rises up your nostrils to further soothe your mind,

And as you exhale,

You find your footing on a forest floor.

Towering trees with gold,

Amber and burgundy leaves line the trail you've landed on.

They blend majestically with ancient evergreens,

All together rustling gently in the crisp autumn breeze.

Ferns unfurl at their bases,

And boulders covered in velvety moss are nestled into the woodland.

You've arrived at an enchanted forest sanctuary,

Deeply pristine and left untouched.

This is a safe inner haven for you to quietly explore nature's loving embrace,

And to soon surrender to.

So take a moment before journeying further to notice what you're wearing here.

Envision yourself wrapped in warm,

Comfortable clothing,

And notice what shoes,

If any,

Are on your feet.

Then take a few breaths to anchor through your soles,

Feeling the pulse of the earth beneath them.

Right where you are,

Exactly as you are,

You are held and supported without condition.

The land embraces you with care,

Strength and comfort.

Once grounded to the support of the earth,

Your attention rises from your feet as you gaze down the forest trail before you.

The soil is a rich hue of terracotta,

And the path weaves gracefully through the towering trees.

Above it all is a soft blue and pale peach sky as late afternoon gently inches towards evening.

When you're ready,

You take a long,

Slow breath in,

And as you exhale,

You begin a journey down this enchanted forest pathway.

Your body relaxes and your heart expands with each step.

As you walk through this autumn landscape,

Unheed light trickles through the canopy overhead,

Warming your body while illuminating the air and forest floor.

The atmosphere seems to sparkle with tiny particles that catch and reflect the late day sunlight.

The air hums with an enchanted stillness,

With an energy that feels quiet and calm,

But also radiant and alive.

With each step,

You're beginning to feel the magic of the forest permeate your mind,

Spirit and body.

It's not a fantasy sort of magic,

It's a quiet,

Grounding presence,

Abundant,

Blessed and natural.

It's the kind of magic that arises when life expands freely and abundantly,

Guided by the Earth's deep intelligence.

It's the kind of magic that arises out of life's beauty and diversity.

So as you walk,

Notice the beauty and diversity that fills the forest,

The deep emerald moss that blankets ancient stones and roots,

The wings of a delicate blue butterfly weaving magic between ferns,

The quiet trickle of a hidden stream blowing beneath fallen leaves,

And the bright red berries clustered like tiny jewels on thorny branches.

This natural pristine forest holds countless wonders within it.

Take a few quiet moments to explore it at your own pace,

Letting it come to life in any way that calms,

Inspires,

Or enchants you the most.

What are the things in this forest that pull at your attention the most,

That give you the deepest sense of peace and belonging?

Perhaps the soft whisper of birdsong,

Or the honeyed light that threads through the trees.

Whatever soothes you the most,

Let your attention rest there a little while longer.

Let yourself be truly enchanted and supported,

Absorbing the beauty,

Peace,

And wonder that this forest landscape wishes to provide.

Now notice how all of it is woven together seamlessly,

The trees,

Soil,

And stones,

The moss,

The birds,

And the butterflies,

The late-day sunshine,

And the grounding aroma of earth and fallen leaves.

The forest is a single,

Stunning tapestry,

Stitched by the wisdom of the earth to create a place of belonging and complete ease.

So take a few breaths to notice how you,

Too,

Are intricately woven into this tapestry.

With each inhale,

Feel your body filling with the air of the forest,

And with each exhale,

Feel the way you're giving back to it,

Surrendering with each breath.

You're a part of this forest,

Just like the butterflies are,

Just like the moss is,

Just like the trees are.

So take a few more quiet moments to settle into your place here,

Perhaps quietly repeating,

I belong,

I belong.

And the further you walk,

The more you attune to the ancient intelligence of the earth.

Your conditioned mind is surrendering,

Allowing nature to be the guide.

So with each step,

Notice what soothing things here in nature are calling for your attention.

Then consider what messages of love,

Support,

Or reassurance they might wish to offer you.

For example,

What might the trees have to communicate?

What might the butterfly want you to know?

Or what is the wisdom held in the wind,

The light,

And the soil?

Just let yourself move through this place naturally and mindfully,

Not striving or efforting,

But rather opening with wonder and curiosity.

The forest reminds you that you're a part of something greater.

It shelters and protects you here just as you are.

It wants you to know that there's no one you have to be here and nothing you need to do or prove.

It's inviting you to simply be.

So what would it feel like now to simply rest in the quiet rhythm of nature,

In nature's loving embrace?

What would it be like to release all effort and let the earth carry you now,

Just as you are?

Hold these questions gently as you envision yourself walking down the trail for a short while longer,

Fully attuned to the peace and enchantment that this landscape provides.

You feel deeply held and supported by this pristine forest as its pale gold light turns to amber.

Dusk is beginning to settle as the once blue sky turns violet.

You're growing increasingly tired and,

As if the forest could hear your quiet yearning to sleep,

An enchanting shelter begins to take shape up ahead.

You make your way slowly towards it,

Mindful step by mindful step.

As you arrive,

You notice that the shelter is crafted exclusively from nature's raw materials,

In a way that feels deeply comfortable and supportive for you.

Perhaps its sheltering walls are made from woven branches and vines,

Or perhaps it opens fully to the woods around it.

Its roof may be covered in soft glowing moss,

Or draped in autumn leaves that rustle in the evening breeze.

Glowing lanterns are placed around its open entrance,

Casting warm golden light across the forest floor.

And inside,

There's a bed waiting just for you,

Its frame smooth and strong,

Crafted perhaps of walnut or cedar.

The mattress is thick and comfortable,

Padded with soft natural fibers.

It's blanketed in earthy linen sheets or any other textiles that feel grounding and inviting to you.

A few plush pillows complete the space,

Ready to cradle your head as you drift off to sleep.

Take a few breaths to envision the beauty,

Warmth and protection of this woodland refuge.

It is a place that's exclusively yours,

A place that's ready to hold you as you sleep.

When you're ready,

You enter the sheltering abode,

Tucking yourself into bed and pulling the cotton blanket up over your body.

Your head melts into the pillow that awaits it.

Residual tension dissolves from your forehead,

As do any thoughts that do not serve you at this time.

You marvel at the beauty and comfort of this enchanted inner haven.

You watch the way the golden light flickers against the terracotta soil.

Its reach slowly extends as the sky grows darker.

You gaze up at the sky,

Its violet hues transmuting to indigo.

Infinite silver stars begin to dot the universe.

Take a long,

Slow breath in now,

And exhale to settle more deeply.

Another long,

Slow breath in,

And a slow,

Grounding exhale.

And as you contemplate the day's natural cycle and the Earth's transition into autumn,

You ask yourself,

What am I prepared to release in this season of my life?

What am I prepared to release in this season of my life?

Begin to exhale anything you're ready to surrender,

Even if just for this moment.

And whatever arises that you're ready to be free of,

Release it with an out-breath.

Watch it depart your body to be absorbed by the autumn air,

Dissolving into this quiet,

Serene night.

As you naturally and gently let go,

You feel yourself becoming more grounded,

But also lighter.

Your mind grows increasingly spacious and serene,

Untethered by thoughts that it once held too tightly.

And your body melts into the support of this forested bed,

Into its fresh sheets,

The plush mattress,

And the rich wood beneath them.

And to deepen the release here,

Silently repeat the following words,

I surrender to the rhythm of nature.

I surrender to sleep's embrace.

I surrender to the rhythm of nature.

I surrender to sleep's embrace.

Gently release these affirmations now,

As your attention widens to absorb the beauty of this forest through all of your senses.

First,

You notice what the woodland looks like as the day grows darker.

The vibrant autumn hues of its ancient trees have darkened,

Creating a calming silhouette against the indigo sky.

All the while,

Soft lantern light continues to illuminate the forest floor,

Offering warmth and soul nourishment.

Then you notice what this forest smells like,

Taking a few intentional breaths to fill your body with the blended fragrance of fallen leaves,

Pine needles and rich soil.

And as you breathe,

You might also sense these aromas as they dance across your taste buds,

Infusing your body with an extra layer of nourishment from the forest.

Then your awareness widens to absorb the calming sounds of these evening hours,

Weightless leaves whispering in the quiet breeze,

The distant hum of a trickling stream and the deep silence that underlies it all.

Finally,

You notice what it feels like in your body to be here.

Sense into the sheets and clothes that comfort your skin,

The pillow that supports your head and the deep grounding presence of gravity and the steady cradle of the forest floor.

Take a few slow deep breaths to notice anything else in this evening forest that feels especially nourishing and grounding for you.

And as you inhale,

Let your body feel with their soothing frequencies.

As you exhale,

Surrender,

Again and again and again.

Now one last time,

Draw your awareness to the trees,

The keepers of the forest.

Feel their steadiness,

Their protection and their love as they encircle you.

They have stood through countless seasons and they remind you that you have the strength and inner wisdom to do the same.

They remind you to root,

To rest and to simply be.

Your eyelids are growing heavy,

So take one last moment to envision this enchanted forest as you thank it for its gifts.

And when you're ready,

Envision your eyes coming to a close,

Though you continue to be held by the forest's embrace.

You breathe with grace and ease,

Filling with the crisp,

Restorative forest air on each cycle.

And as the breath cycles naturally through you,

You draw your awareness to the crown of your head,

Inviting your upper headspace to melt completely.

As any final knots of tension in your forehead unravel,

Your thoughts quiet,

Your mind settles into the unshakable stillness of the woods.

Then invite a current of loving,

Soothing awareness to move through your whole body,

Relaxing your jaw and tongue,

Bringing ease and softness to your neck and shoulders,

Sending a stream of relaxation all the way down your arms to your fingertips.

Your head,

Shoulders and arms surrender to the steady embrace of the forest bed beneath you.

And then allow this calming presence to flow into your chest,

Bringing ease and spaciousness to every cell,

Organ and muscle here.

Now inviting your upper back to relax,

Your central nervous system to rest,

And your lower torso,

Your belly,

Your lower back and your pelvic bowl to soften deeply and completely.

Feel the way your belly expands and softens with each breath,

Sinking into the sweetness of surrender.

Your chest,

Back and belly are deeply,

Deeply relaxed.

Now,

Slowly and gently,

Guide this current of relaxation through your hips,

Into your thighs and all the way down to your toes.

Invite your legs to surrender completely,

There's nowhere they need to take you now.

Your body is fully prepared for sleep,

And your mind is too.

And even if you can't see it,

The forest continues to hold you.

Its wise,

Protective,

Steady presence is always within you,

And it will nurture you as you drift through these hours of slumber.

Sleep is about to wash over you,

And as it does,

Allow the following words of affirmation to stream through your consciousness.

You don't need to repeat these words,

Nor to contemplate them,

Simply allow the energy they carry to flow through your energetic body.

As they do,

They will continue to soothe and restore you,

In mind,

Body and spirit,

And even as you sleep.

So,

I will leave you with the affirmations now.

I surrender to the rhythm of nature.

I surrender to sleep's embrace.

I am whole and unconditionally loved.

I am rooted to the wisdom of the earth.

I belong here just as I am.

I trust the universe to guide me.

A safe sanctuary lives within my mind.

I allow myself to be carried by nature.

My mind is calm,

Centred and stable.

My body is relaxed and grounded.

I flow with ease through life's seasons.

I release when it's time to let go.

I surrender with grace as day does to night.

I find the peace I seek within me.

I move gracefully with life's flow.

I am strong,

Steady and resilient.

I give myself permission to rest.

A deep inner quietude pervades me.

My mind is still and spacious.

I surrender with every exhale.

And until next time,

Goodnight my friend,

Goodnight.