Tonight.
You'll be guided into deep rest and release.
Surrendering to sleep beneath glowing guardian stars.
Whatever you're holding in this moment.
This is your time to gently let it go.
To know that you have full permission to rest now.
To let both mind and body be restored.
My name is Jason Stevenson.
And it's an honor to guide you through this gentle sleep talkdown.
There are no prerequisites for being here.
This meditation will support you.
Wherever.
And however you find yourself.
If you haven't yet.
Take a few moments to settle into a comfortable resting position.
Somewhere you can safely drift off to sleep at any moment.
Gently stretch your body.
Or adjust your posture if you need to.
Then invite yourself to soften into the support of the bed.
Cautions.
And textiles below you.
And as you move through this practice.
Know that there's nothing you need to force.
Nothing you need to make happen.
Both mind and body.
Already know how to rest.
These words.
Held gently.
Will simply guide them there.
So take a slow,
Deep breath in.
.
.
And a long,
Steady exile.
Another slow,
Deep breath in and out.
And a long slow breath out.
Continue to breathe naturally.
As you let your body anchor a little deeper into the surface beneath you.
Feel the way your whole body is held and supported.
Just the way you are.
And that the mind is welcome here too.
Just the way it is.
Then draw your attention to your feet.
And give them permission to surrender the day behind you.
There's nowhere they need to take you.
There's nowhere you need to be but here.
And as your feet melt.
Your attention rises into your ankles.
You can offer these joints a slow,
Loving breath.
Then sense into your calves?
Feeling the way they're cocooned by the mattress and sheets beneath them.
Guide them to relax a little more with your next out breath.
Then rise up into your knees.
Inviting your knees to rest deeply.
Become aware of your thighs.
Both the front sides.
And the backs.
And give them permission to really let go now.
The shift from active effort.
Into effortless being.
Take a slow,
Steady breath all the way down to your toes.
Deepening the release as you exhale.
And as you continue to breathe naturally.
You might notice a subtle trace of spruce and cedar.
Entering your body with each inhale.
You don't need to force this evergreen aroma to arise.
Nor chase it.
Simply see if you might open to the possibility of it.
Then let your attention anchor for a breath in your tailbone.
Inviting it to root a little closer to the earth.
And sense into your pelvis and both of your hips.
Guiding them to soften with an exhale.
Become aware of your belly rising and falling gently as you breathe.
Release any tension in your core muscles,
Let your stomach extend and soften.
With care.
And allowance.
Slowly trace your spine up into your heart area.
Chest softening with each breath out.
And let that softening extend to your back body.
Your entire back.
Melting into the bed beneath you.
Your awareness splits as it stretches out across your collarbones.
Entering your shoulders.
Inviting them to gently lay down any baggage they're carrying.
As you soften and release throughout this journey.
Do so with patience and self-compassion.
If difficult or tender emotions arise,
Treat them with care.
Then anchor your attention in anything that feels grounding for you.
But as your shoulders let go.
Your awareness flows like a steady stream down your arms.
It travels into your upper arms.
Which soften and surrender.
Into your elbows.
Into your lower arms.
Which melt with ease.
Sense into your wrists for a slow,
Compassionate breath in.
And out.
Then let your awareness pool in your hands.
As they release any grip they've been holding.
Take a couple of slow.
.
.
Cleansing breaths all the way down your arms.
Deepening the release with each exhale.
And as you breathe.
You might notice other scents emerging in the air.
Like the honeyed scent of early autumn goldenrod.
And crisp.
Browning leaves.
Again.
You don't need to chase or force this aroma Simply imagine.
What it might be like for it to enter you.
Once your arms are as relaxed as they can be at this moment.
Let your attention travel slowly back up them.
Across your shoulders and collarbones.
And into the sides of your neck.
Invite these muscles to soften with an out breath.
Then slowly and gently scan your entire face.
Encouraging all the small muscles that live there to soften.
Your jaw unclenches.
Your cheeks relax.
And all the small muscles in your forehead begin to melt.
The sides of your head surrender.
The back of your head.
Surrenders.
And the energetic crown of your head.
Quiets and widens.
Receptive to the peace and release of these evening hours.
Your thoughts have naturally slowed as your body has softened.
A growing sense of ease and presence.
Stretches through every fiber of your being.
Breathe a little deeper into it.
Letting go with the exhale.
Letting go with the exhale.
And letting go with another.
Exhale.
Breathe naturally as your attention returns.
To the subtle scent of cedar,
Spruce,
Goldenrod and early autumn leaves.
A crispness lingers in the air.
And as you become more aware of it.
A descending path or staircase appears.
As I count from 10 to 1.
You will travel down this path or staircase.
Softening further into the journey with each number.
You don't need to rush to get anywhere.
Just let yourself be carried away.
So?
Noticing what the staircase or path is made of.
And taking your first step upon it.
9.
Sinking a little deeper into the early autumn aromas that float through the open space.
Eight.
Feeling your spine gently lengthen.
As your crown reaches for the starlit evening canopy above you.
As seven.
Your shoulders drop towards the earth.
And your heart warmly widens.
6 Your belly relaxes as you breathe.
Rising and falling gently.
Five.
Your thoughts become quieter.
And you move along the path or staircase as if you were floating.
You sense that you are moving towards a place where you can rest and restore very,
Very deeply.
Three.
You become aware of the moonlit lake.
Glistening in the distance.
Two.
A sea of ancient trees becomes apparent to you now.
And one.
You step into a spacious.
Woodland Sanctuary.
Next to a quiet lake.
You and it are held beneath a cobalt blue,
Starry night sky.
Take a moment to let this imagery widen through your mind's eye.
The forest behind you is sheltering.
And protective.
But next to the lake.
Right where you stand.
Is a wide,
Open,
Rocky expanse.
That is calm.
Spacious.
And expansive.
Laid out across the smooth stone.
Is a comfortable nest of blankets and cushions.
Half a dozen of each.
A lantern sits there too.
Emanating warmth and golden light.
Allow yourself to move into this nest.
Coming to lie down in comfort and care.
As you settle in.
Take a few slow.
.
.
Deep,
Clearing breaths.
Breathing in.
.
.
Welcome the fresh autumn air deep into your belly and whole body.
Breathing out.
Let yourself let go.
In mind.
In body.
And in heart.
Breathing in.
.
.
You are nourished and supported.
Breathing out.
You soften.
And release.
Let your breath flow.
However it wishes to now.
As you feel your body anchoring to the earth below.
The rocky expanse beneath you is steady and embracing.
And while the stone itself is cool.
Your body is kept warm by the blankets between you and it.
You might imagine for a few quiet moments.
That invisible root.
Tether you to the Earth.
Bringing you home to how unconditionally held you are.
To how unconditionally you belong.
Let the Earth hold you.
Just as you are.
It can bear the fullness of you.
Through invisible roots,
Your body is provided with deep sustenance.
Energetically.
The heartbeat of the planet is restoring you.
You don't need to do anything to make this happen.
You can simply let yourself.
Soften into it.
When you're ready,
Your attention shifts from the earth below.
To the glistening lake and forest that surrounds it.
The water's surface is perfectly still.
And it mirrors back the ethereal blue.
And white light of the evening sky above.
The brightest stars shine like gemstones in the water.
And the full moon glows there too.
The woodland is equally tranquil.
With ancient trees standing like sentinels watching over you.
Though it's quite late now and the sky is dark.
You can still make out the trees that live here.
There are plenty of evergreens.
Cedars.
Spruce,
Pine,
And firs.
With needle-like foliage.
That holds their place.
Even as the seasons turn.
And then there are broadleaves.
The Birch.
Oaks and maples.
With leaves that have begun to turn.
Beneath the glow of the harvest moon.
You make note of their crimson.
Copper.
And golden yellow tones.
Take a few breaths here.
Feeling the forest air merge with your body.
As you inhale,
Your cells are restored by the oxygen the trees provide.
And as you exhale.
You release carbon dioxide in support of photosynthesis.
Breathing in and out.
You are deeply connected to this inner lakeside sanctuary.
Melt into that connection with each exhale.
Surrendering to sleep if you feel a pull.
As you breathe here.
Held by the rock beneath you.
And connected to the forest all around you.
Your gaze naturally rises to meet the darkening sky.
Evening shifts to night time.
And does it does.
COBOL.
Turns to midnight blue.
The cloudless sky glows brightly.
With thousands and thousands of distant stars.
Constellations stretch across the universe.
And your eyes slowly trace the invisible lines between them.
Pegasus.
The Big Dipper.
And Arian.
Are but just a few.
Along with others that you don't have names for.
And as you look up at the vast.
Infinite dome above.
Your mind marvels at the thought.
Of how many millions and millions of humans.
Across time and space.
Have gazed up at these very same stars.
A deep calm washes over you.
As you recognize your connection to all humans.
To all beings.
In fact.
Past.
Present and future.
Take a few slow,
Deep breaths here.
Inhaling the light of the stars.
Exhaling into the deep oasis of inner calm.
As you rest beneath the twinkling night sky.
Begin to feel the guardian-like energy of the stars.
For centuries.
The stars have provided guidance and meaning to people of the Earth.
They've held dreams and wishes.
Acted as beacons of light when things feel dark.
So,
Just before you drift off to sleep.
Take a moment to notice the star that calls your attention the most.
And consider if there's something you'd like this star to hold.
Transform for you.
It might be a fear that you'd like some help to release.
Or a dream you'd like to be heard and held by a higher power.
Express this fear or this desire.
To the star that's calling your attention the most.
Let it free you of the weight of worry.
Or let it absorb and amplify the vision?
Of your heart's highest intention.
You can take your time with this.
And if you'd like to release one thing.
And plant the seed of another.
There's space for that.
Alternatively.
You can simply rest in quiet connection.
To that single.
Shimmering Star that holds your attention.
If you've whispered a dream to a star.
Or asked for support in letting something go.
Surrender those thoughts and wishes now.
You don't need to ruminate over what comes next.
Nor make any kinds of plans.
Trust that your heart's intent.
Has been heard.
By this glowing.
Guardian star.
And just let yourself bathe beneath the collective starlight.
Breathe into the peace and quietude of this starlit sanctuary.
Knowing there's nothing to do.
Nothing to make happen.
And no one you need to be.
The Earth is holding you.
The stars have heard you.
And all that remains is a quiet call to rest.
Let your attention shift to the aroma that you might notice or imagine.
Blowing through you.
The honeyed notes of goldenrod.
The resin of spruce and cedar.
And the crispy,
Earthy fragrance of leaves turning crimson,
Copper and gold.
Imagine.
Or just think about these autumn leaves.
As they shift from green to red and gold.
As they slowly begin to dry out.
And as they depart from their branches and float down to earth.
Recognize how naturally this transition happens.
There's no effort in it.
And there's no resistance.
Autumn leaves are completely willing to let go.
They follow the impulse that guides them.
In the same way.
You too can surrender.
Surrendering thoughts and beliefs that don't serve you.
Tension or tightness in the body.
And letting go in this moment.
To a deep and restorative night's sleep.
It's not about pushing or forcing.
It's about softening.
Allowing both mind and body.
To follow the invitation of Nightfall.
To let nature work its magic.
In your body as you sleep.
So spend a little longer just sensing yourself on the earth.
Next to the still.
Starlit Lake.
Protected by ancient trees and guardian stars.
Just breathe here.
And remind yourself to soften.
By breath.
By breath.
Before you close your eyes to the imagery.
Take a look around this place.
And identify something that feels most grounding for you.
It could be the water.
Maples or oaks?
Pines or spruce.
Or the stars that shine down from light years away.
Or it might be something else entirely.
A smell.
A cell.
Or the totality of this landscape.
And just rest with that.
Quietly for a while.
Let it calm and anchor you.
With each and every breath.
You might take a moment to thank this land and the starry dome above you for appearing tonight.
And when you're ready,
Gently let the imagery dissolve so your mind can rest deeper.
Its tranquil energy remains in both your mind and body.
Then draw your attention to the crown of your head.
And imagine a wave of pure white starlight.
Entering this part of you.
Imagine it gently clearing any residual thoughts.
Worries.
Or ruminations from your mind.
As energetically.
Massages your forehead and temples.
Feel it expand throughout your entire head.
The back of your head.
The sides of your head.
And your entire face.
Your cheeks soften.
Your jaw melts.
And any and all tension in your head.
Dissolves into the pillow beneath it.
Let it all go.
Let it all go.
Now welcome this tranquil white light into the sides of your neck.
Blowing down and across your shoulders.
Your shoulders sink a little further away from your ears.
Releasing any residual tension or weight they might be carrying.
Then,
The light flows slowly and steadily.
Down your arms.
Trickling like a slow,
Moving stream.
It clears away any remaining tension.
Guiding your arms into a deeper embodiment of relaxation.
Continue down into your palms or a glow with subtle glowing white light Your grip softens.
As any remaining urge to control the future?
Or hold on to the past dissolves.
Your hands let go completely.
And you anger.
Deeply.
And contentedly.
Into the peace of this present moment.
Rise slowly from your fingertips until you land gently in your heart.
Take your time to get there.
And when you do.
Imagine your entire chest fills with softness.
Loving light.
Breathe into that light.
For a few mindful breaths.
Feel it expand with each inhale.
Surrendering to its calmness and care with each exhale.
Let the light meet your back body.
Soothing all the muscles there.
And watch it flow down your spine.
Inch by inch.
Guiding your nervous system into deep and total rest.
As it arrives at the base of your spine.
It expands to fill your belly and pelvis.
Feel these areas soften and settle.
Any tension melting away.
Belly rising,
Bawling with ease and allowance.
And finally.
.
.
Welcome the shimmering starlight.
Cascade down your legs.
Relaxing your thighs and calves.
Bringing ease to your joints.
Pooling slowly and gently in the soles of your feet.
As the light enters your feet.
They're reminded.
That there's no way you need to go.
Nothing you need to fix.
Or make happen.
Now is the time to be held.
And to surrender completely.
Trusting that you're right where you need to be.
But just a few slopes.
Mindful breaths.
Imagine your entire body aglow with soothing starlight.
Let it nourish the totality of your being.
But perhaps especially.
Any parts of you that need a little extra care.
And release.
Surrender the imagery of light.
Whenever you're ready to.
And just feel yourself where you rest on the bed holding you.
Become aware of the pillow beneath your head.
And take a moment to really appreciate its soft support.
Feel the natural ebb and flow of your breath moving through your body.
Sense each exhale as an invitation to surrender.
To let go with the same effortlessness as autumn leaves.
Allow this natural breath to rock you gently to sleep.
And until next time.
Good night,
My friend.
Good night.
