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Fall Asleep in MINUTES_ Sleep Talk Down Guided Meditation · Abide Meditation App

• 0:04
  Speaker 1: Hello, and welcome to this guided sleep meditation that will
• 0:09
  Speaker 1: take you to a personal inner sanctuary, a place where
• 0:15
  Speaker 1: you can release the day behind you, soften worry or
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  Speaker 1: concern about the future, and drift off to sleep with ease, security,
• 0:29
  Speaker 1: and comfort. My name is Jason Stevenson, and I'm honored
• 0:40
  Speaker 1: to support you as we move through this grounding restorative
• 0:45
  Speaker 1: practice together. As we begin, take a few breaths to
• 0:55
  Speaker 1: settle into your sleep space. Can sink into slumber at
• 1:02
  Speaker 1: any point along the way, so ensure that you're well
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  Speaker 1: supported by any cushions or blankets that you desire, And
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  Speaker 1: if your eyes are still open, I invite you to
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  Speaker 1: close them when you're ready, taking a moment to guide
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  Speaker 1: your awareness inwards, to gently turn away from the world
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  Speaker 1: around you. As the physical body settles into the stillness
• 1:46
  Speaker 1: at the end of the long day, it can take
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  Speaker 1: our thinking mind a bit of time.
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  Speaker 2: To follow suit.
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  Speaker 1: Sometimes it ruminates over events of the day now behind,
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  Speaker 1: or wonders about what will unfold in the days ahead.
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  Speaker 1: And while it's natural for these thoughts to move through us,
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  Speaker 1: we can nourish ourselves deeply by letting these final evening
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  Speaker 1: moments be a chance to rest all of that thinking
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  Speaker 1: to guide our mind into deepening layers of presence and peace.
• 2:42
  Speaker 1: So to help your mind anchor into this present moment,
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  Speaker 1: take a moment to let it notice what your bed
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  Speaker 1: and blankets feel like as they cocoon you. What does
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  Speaker 1: it feel like to be supported by your mattress, and
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  Speaker 1: what does it feel like to let your head melt
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  Speaker 1: into the pillow supporting it. Your mind might also hone
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  Speaker 1: its attention on the sounds that fill the space around you,
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  Speaker 1: or on the way your body generally expands and softens
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  Speaker 1: with each breath. Whatever aspect of your present moment experience
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  Speaker 1: feels most grounding and centering for you, take a few
• 4:00
  Speaker 1: breaths to let your attention rest there. If the mind
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  Speaker 1: wanders away from your present moment, anchor let that be okay,
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  Speaker 1: Offer your wandering mind a warm, loving breath, and then
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  Speaker 1: return your attention to whatever stabilizes you, be that the
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  Speaker 1: feeling of your bed, the sounds around you, your breath's
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  Speaker 1: natural flow, or something else.
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  Speaker 2: And as your mind.
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  Speaker 1: Begins to settle, not perfectly, but with practice, draw your
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  Speaker 1: attention to the top of your head and imagine now
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  Speaker 1: that a current of ease and surrender begins to slow
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  Speaker 1: descent through your body. It softens any tension or tightness
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  Speaker 1: in your forehead, relaxing the muscles around your eyes, relinquishing
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  Speaker 1: any grip if been holding in your jaw. As your
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  Speaker 1: whole head softens into the pillow beneath it, as you
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  Speaker 1: breathe slowly and gently, your awareness moves into your neck
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  Speaker 1: and into your shoulders, inviting any of the world's weight
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  Speaker 1: to melt away from these muscles. There's nothing they need
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  Speaker 1: to carry now. If thoughts or emotions arise as you
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  Speaker 1: journey through your body, just tend to these with curiosity
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  Speaker 1: and compassion. It's not helpful or necessary to judge or
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  Speaker 1: condemn anything uncomfortable that might arise. Instead, send these occurrences
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  Speaker 1: a breadth of care and compassion, softening any attachment to them.
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  Speaker 1: As you exhale. But now allow your awareness to take
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  Speaker 1: a slow, steady journey from your shoulders to the tips
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  Speaker 1: of your fingers. As it moves through each stretch of
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  Speaker 1: your arms, your muscles and joints all surrender, melting into
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  Speaker 1: the bed below your upper arms. Relax your elbows, release
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  Speaker 1: any tension they might be holding. Your four arms melt
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  Speaker 1: with ease, and your wrists gently soften as your awareness
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  Speaker 1: lands in your palms, your hands unravel, Ease and relaxation
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  Speaker 1: run all the way to each fingertip. Now draw your
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  Speaker 1: awareness into your heart and chest, your back and belly,
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  Speaker 1: inviting your entire abdomen to soften with a couple of slow,
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  Speaker 1: steady breaths in and doubt, and slowly and gently like
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  Speaker 1: sweet alasses, this current of relaxation melts into your hips
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  Speaker 1: and your thighs, down through your knees, into your shins,
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  Speaker 1: your calves, and your ankles, before sinking into the soles
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  Speaker 1: of your feet. Ease flowing to the tip of every toe,
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  Speaker 1: and once you've landed on your toes, hold your entire
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  Speaker 1: body in your gentle, relaxed awareness. Notice that your whole
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  Speaker 1: body is as light as floating autumn leaves and as
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  Speaker 1: grounded as thick ancient roots. Continue to soften your attachments
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  Speaker 1: to the thinking mind, creating gentle, loving space around your thoughts.
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  Speaker 1: And if, at any point during this meditation you need
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  Speaker 1: to reanchor yourself, remember that your body, your breath, and
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  Speaker 1: the feeling of the bed beneath you can always bring
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  Speaker 1: you home to the present now In just a few moments,
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  Speaker 1: you'll take a journey to a restorative inner sanctuary for
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  Speaker 1: deeper mental and emotional release and to embody deep peace
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  Speaker 1: as you drift off to sleep. But before we embark,
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  Speaker 1: draw your attention to your heart space. As you inhale,
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  Speaker 1: notice the way your heart gently expands, and as you exhale,
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  Speaker 1: notice the.
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  Speaker 2: Way it softens.
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  Speaker 1: And as you expand and soften with each heart scented breath,
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  Speaker 1: silently repeat, I am ready for deep surrender. I am
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  Speaker 1: ready for deep surrender. If there's any other words of
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  Speaker 1: intention it like to whisper to the universe before our
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  Speaker 1: visual journey, just take a moment to let those flow
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  Speaker 1: through you now. Otherwise, one last time, silently repeat, I
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  Speaker 1: am ready for deep surrender. Let any intentions or affirmations dissipate.
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  Speaker 1: As you take a few more quiet breaths through your
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  Speaker 1: heart expanding as you inhale, softening as you exhale, and
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  Speaker 1: as your heart softens, you draw your attention to your
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  Speaker 1: mind's eye, an inner canvas of creative, deeply nourishing potential.
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  Speaker 1: And on this canvas, begin to envision a pathway appearing.
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  Speaker 1: It might be a pathway that weaves through a rainforest
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  Speaker 1: or through northern coniferous woods, or it might move through
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  Speaker 1: a meadow, alongside an ocean, or through any other natural
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  Speaker 1: landscape that brings you peace, presence, and comfort. As the
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  Speaker 1: landscape unfolds on that canvas, notice what the pathway is
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  Speaker 1: made of as you feel your feet rounding into it,
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  Speaker 1: whether it's stone, soil, or something else. Feel the way
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  Speaker 1: it supports you unconditionally.
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  Speaker 2: It welcomes you here just as you are.
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  Speaker 1: Then allow the details of the landscape around you to
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  Speaker 1: become more pronounced. Notice what colors and textures are present,
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  Speaker 1: and what plants or animals call this place home. Imagine
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  Speaker 1: what this place smells like, and maybe even what it
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  Speaker 1: tastes like. Perhaps a hint of salty ocean air or
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  Speaker 1: the crisp scent of fallen autumn leaves gently touches your
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  Speaker 1: taste buds. And as you stand on the pathway that
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  Speaker 1: will soon lead you to a personal and serene sanctuary,
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  Speaker 1: Breathe the landscapes purest essence deep into your belly. Radiate
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  Speaker 1: outwards to infuse every cell of your body and every
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  Speaker 1: fiber of your nervous system with ease, rust, and comfort.
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  Speaker 1: Your breath and belly relax as your crown stretches to
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  Speaker 1: the cosmos above. The sky is frosted blue, with rose
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  Speaker 1: gold brushstrokes rising from the horizon. The world is calm
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  Speaker 1: and quiet. Sunset approaches, and when you're ready, you begin
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  Speaker 1: a journey along this pathway, taking slow, steady steps towards
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  Speaker 1: deep inner peace and surrender. With each step, your shoulders soften,
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  Speaker 1: surrendering any residual weight of the world that does not
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  Speaker 1: belong to you. You might imagine gentle breeze rustling through
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  Speaker 1: the air, carrying away any fear or heaviness from your shoulders.
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  Speaker 1: And as your shoulders soften, they stretch gently back down
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  Speaker 1: your back, beating a growing spaciousness in your heart. Take
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  Speaker 1: a few slow, steady breaths into your heart space, once
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  Speaker 1: again expanding and softening with each cycle. Notice how the
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  Speaker 1: path weighs weaves across the earth, flowing gracefully with the land.
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  Speaker 1: The land does not resist the path, and the path
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  Speaker 1: does not resist the land. This is the way that you,
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  Speaker 1: too can move, with each moment, unfolding as life unfolds
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  Speaker 1: with grace, ease, trust, and surrender. Now, just up ahead,
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  Speaker 1: your eyes land on your personal retreat space, a cabin
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  Speaker 1: or house, surrounded by nature, evoking comfort, security, and peace
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  Speaker 1: within you. Take a moment to let it manifest in
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  Speaker 1: your mind's eye, while noticing that it sits next to
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  Speaker 1: a body of water, be that an ocean, a lake,
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  Speaker 1: or a gentle river. Notice that the colors in the
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  Speaker 1: sky are becoming richer as the sun starts a slow
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  Speaker 1: descent behind the horizon, and become aware of the golden
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  Speaker 1: light reflecting off the body of water before you, infusing
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  Speaker 1: the atmosphere with wonder and tranquility. Slowly you approach this
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  Speaker 1: calm and comforting retreat space, knowing that this is yours
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  Speaker 1: and yours alone. You are safe and protected here, held
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  Speaker 1: by the natural surroundings all around you.
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  Speaker 2: But before you enter.
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  Speaker 1: Inside, you take a moment to rest by the water.
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  Speaker 1: It can be any body of water that feels settling
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  Speaker 1: for you. Imagine yourself coming to sit or kneel at
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  Speaker 1: its edge, and as you settle in, take a long,
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  Speaker 1: gentle inhale, exhaling with a soft sigh, feel the loving
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  Speaker 1: heartbeat of the ground beneath you, supporting you completely, And
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  Speaker 1: as you gaze out across the water, notice its gentle
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  Speaker 1: movements and the way it shimmers beneath the day's bading
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  Speaker 1: light with each soft ripple or wave, and guide you
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  Speaker 1: to soften into the love, security, and comfort of this
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  Speaker 1: present moment. Now, you look down at the earth beside you,
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  Speaker 1: noticing a woven basket of smooth, rounded stones. You lean
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  Speaker 1: in for a closer look and notice a small scroll
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  Speaker 1: of weathered parchment tucked inside the basket. Slowly and gently
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  Speaker 1: you pick up the scroll and unravel it, and upon
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  Speaker 1: its textured surface, you read in ancient handwriting, these are
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  Speaker 1: surrender stones. Each one is here to help you loosen
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  Speaker 1: your grip to lay down what no longer needs to
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  Speaker 1: be held. Infuse each stone with what is ready for release,
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  Speaker 1: then send it off to the water.
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  Speaker 2: You take a.
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  Speaker 1: Long, slow in a hail and smooth, steady exhale, placing
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  Speaker 1: the scroll inside, and as you become aware of anything
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  Speaker 1: within you that yearns for deeper release, any lingering fears
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  Speaker 1: or doubts, limiting beliefs, or stagnant emotions, your fingers reach
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  Speaker 1: for a stone. Feel it's cool, smooth surface against your fingertips,
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  Speaker 1: and a subtle pause of possibility, the possibility of freedom.
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  Speaker 1: As you hold the verse smooth stone in your palm,
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  Speaker 1: infuse it with what's ready for release now, be that
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  Speaker 1: something of the past, a fear you hold of the future,
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  Speaker 1: or something else, and when you're ready, offer it to
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  Speaker 1: the water. You might drop the stone mindfully into the
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  Speaker 1: gentle water's flow, or you might skip it across the
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  Speaker 1: shimmering surface, but either way you watch it disappear, feeling
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  Speaker 1: its weight or tension, leaving your mind and body completely.
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  Speaker 1: If it helps, you can quietly affirm, I surrender this,
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  Speaker 1: I surrender this. Continue this process as many times as
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  Speaker 1: you need, sending stones of surrender into the water for
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  Speaker 1: release and renewal. And when the process feels complete for you,
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  Speaker 1: breathe mindfully. As you sit beneath the fading sky, surrounded
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  Speaker 1: by the peace and support of the natural environment, you
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  Speaker 1: find yourself in. As peace and serenity anchored deeper into
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  Speaker 1: your body, mind, art, and soul, your gaze drifts up
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  Speaker 1: to the sky. You revel this spacious, cosmic dome all
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  Speaker 1: around you, luminous in the hues of lavender, gold and indigo.
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  Speaker 1: You feel protected, supported, and deeply loved. Beneath this celestial canopy.
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  Speaker 1: You are deeply present and more willing now to really
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  Speaker 1: let life unfold.
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  Speaker 2: To not cling on to anything.
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  Speaker 1: And to let yourself surrender. Take a few quiet, grounding
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  Speaker 1: breaths here next to the water, cocooned by the cosmic
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  Speaker 1: dome of the sunset sky. Your shoulders soften, your hard widens,
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  Speaker 1: and your mind sinks into effortless flow. With this moment,
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  Speaker 1: your body feels weightless and free, unburdened by anything that
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  Speaker 1: once weighed you down or cast worry upon your mind.
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  Speaker 1: And at the same time you're feeling more and more
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  Speaker 1: ready for sleep. So take a breath to offer these
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  Speaker 1: surrender stones and this enchanted body of water your gratitude
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  Speaker 1: or bestowing you with that gentle, loving invitation to release
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  Speaker 1: what you don't need to hold on to. Then envision
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  Speaker 1: yourself rising quietly to your feet and making your way
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  Speaker 1: to the entrance of the cabin or house just next
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  Speaker 1: to you. As you approach the front door, notice what
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  Speaker 1: this structure is made of. Let it come to life
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  Speaker 1: in your mind's eye in any way that nourishes you
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  Speaker 1: on all levels physically, mentally, emotionally, and soulfully. And when
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  Speaker 1: you're ready, your hand reaches for the doorknob, turning it
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  Speaker 1: slowly and making your way inside the interior of this
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  Speaker 1: serene above mode is equally personal to you as the exterior,
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  Speaker 1: adorned with the colors, textures, furniture, and artwork that feel
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  Speaker 1: most grounding and comforting to you.
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  Speaker 2: Take a few.
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  Speaker 1: Quiet breaths to explore this space, slowly meandering towards a
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  Speaker 1: large living room. The living room evokes an energy that
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  Speaker 1: calms and grounds you instantly. It has floor to ceiling
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  Speaker 1: windows that overlook the natural world outside. As you arrive
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  Speaker 1: in the heart of this safe and comfortable haven, feel
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  Speaker 1: the support of the floor beneath you, and the protection
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  Speaker 1: of the walls around you and the roof above. You
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  Speaker 1: feel the love and security that surrounds you here, that
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  Speaker 1: of the house itself and the natural world beyond it.
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  Speaker 1: Then notice that within this living room there is there's
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  Speaker 1: a plush couch with a clear view of the world
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  Speaker 1: beyond the window. You make your way over to it
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  Speaker 1: and settle in with a slow, deep breath. As you
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  Speaker 1: settle into the couch, you draw a blanket over your body.
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  Speaker 1: You let your back and head be fully supported.
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  Speaker 3: Here on a table next to you, there's a slow
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  Speaker 3: burning candle and a tea like diffuser.
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  Speaker 1: Filling the air with your favorite soothing aroma. So as
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  Speaker 1: you gaze at the flickering flame for a few mindful breaths,
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  Speaker 1: imagine your body filling with whatever scent feels most deeply
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  Speaker 1: nourishing to you, perhaps lavender, vanilla, or sandal wood. Inhale, deeply,
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  Speaker 1: exhale completely. Inhale, deeply, exhale completely. Continue to breathe naturally.
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  Speaker 1: As your gaze shift to the outside world, Notice the
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  Speaker 1: water growing even more tranquil, only with a very subtle
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  Speaker 1: current moving through it, if at all. And notice the
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  Speaker 1: way the sky is naturally transmuting into deep hues of
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  Speaker 1: blue and indigo. Stars are beginning to shine brightly, and
• 38:40
  Speaker 1: a half moon gently rises, casting silver light upon the
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  Speaker 1: quietening earth. Ach a few quiet moments here to simply
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  Speaker 1: bathe in the peace, well being and comfort of this moment,
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  Speaker 1: to be held unconditionally by the protective cabin or house
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  Speaker 1: if landed in, and by the quietude and calm of
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  Speaker 1: the natural world outside. You are deeply serene, just resting here,
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  Speaker 1: gazing out at the landscape. But still, it's entirely normal
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  Speaker 1: for thoughts to arise from time to time, if or
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  Speaker 1: as they do, you notice that you're less attached to them.
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  Speaker 1: They come, and they go with greater ease than before,
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  Speaker 1: And if any of them lingeth too long, you breathe
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  Speaker 1: them out to the cosmic dome above. You surrender them
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  Speaker 1: to the peace, wisdom, and support of the starry night sky.
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  Speaker 1: Your eyelids are growing heavy now, so you take just
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  Speaker 1: a few more breaths to marvel at this safe in
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  Speaker 1: a sanctuary, both the house itself and the landscape around it.
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  Speaker 1: You might like to silently express a word of gratitude
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  Speaker 1: to this place for existing, and when you're ready, imagine
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  Speaker 1: yourself gently blowing out candle. Than when you're ready, you
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  Speaker 1: can imagine your eyelids fluttering to a close as the
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  Speaker 1: imagery of this place dissipates. Take a slow, steady inhale,
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  Speaker 1: and as you exhale, let your body melt deeper into
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  Speaker 1: the surface, cradling you. Now draw your awareness to your
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  Speaker 1: crown and imagine a wave of silver moonlight moving through you,
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  Speaker 1: inviting you to surrender to sleep.
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  Speaker 2: Now.
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  Speaker 1: It soothes and softens your forehead and the small muscles
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  Speaker 1: around your eyes, inviting complete leaves. It travels into your
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  Speaker 1: cheeks and jaw before filling your entire head, guiding all
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  Speaker 1: thoughts and any physical tension to dissipate. Now as you
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  Speaker 1: naturally drift off, silver moonlight flows through the muscles of
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  Speaker 1: your neck and shoulders, unraveling any last knots of tension,
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  Speaker 1: and slowly travels down your arms, softening through to your fingertips.
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  Speaker 1: Your arms surrender and your hands unravel, releasing any grip
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  Speaker 1: you might be holding on wakefulness.
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  Speaker 2: The moonlight fills.
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  Speaker 1: Your heart, your chest, and your upper back, bringing deeper
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  Speaker 1: ease to each breath, and then it expands to fill
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  Speaker 1: your entire abdomen, blowing in to your belly, your lower back,
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  Speaker 1: and your pelvic bowl, nourishing every cell, organ and muscle.
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  Speaker 1: Your belly softens with each exhale.
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  Speaker 2: Then the light.
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  Speaker 1: Completes its descent through your body, blowing slowly down to
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  Speaker 1: your toes. Your legs and feet surrender completely, relinquishing or
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  Speaker 1: striving all and any hidden trace of wanting to get somewhere.
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  Speaker 1: There's nowhere you need to go, know where you need
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  Speaker 1: to be, but here. Sense your whole body, light and weightless,
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  Speaker 1: infused with the luminous light of the half moon, surrendered
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  Speaker 1: deeply and wholeheartedly your next three exhalations. Then let your
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  Speaker 1: breath flow naturally as the imagery of light dissopates.
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  Speaker 2: Though the imagery of your.
• 47:18
  Speaker 1: Inner sanctuary has disappeared, it still lives within you. You
• 47:27
  Speaker 1: can return to it at any time, and in the meantime,
• 47:34
  Speaker 1: as you drift off to sleep, remember that you are
• 47:38
  Speaker 1: always held. The earth is always supporting you. Let it
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  Speaker 1: cradle you as you settle into sleep, and as your
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  Speaker 1: body and mind naturally really make this transition, stay close
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  Speaker 1: to the gentle.
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  Speaker 2: Flow of your breath.
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  Speaker 1: With each exhale you can surrender yet again, anchoring into
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  Speaker 1: the piece that is always inside of you. Until next time.
• 48:29
  Speaker 1: Good night, my friend, Good.
• 48:32
  Speaker 4: Nights, lady U n D.
• 54:17
  Speaker 5: Schools W.
• 55:18
  Speaker 4: Ten years.
• 55:51
  Speaker 6: Lamma la u na mcs M.
• 1:06:55
  Speaker 4: M y n ding.
• 1:08:56
  Speaker 6: D damma la la u na dascar. The US ussis had.
• 1:25:20
  Speaker 4: U M l y m s.
• 1:27:52
  Speaker 6: The la.
• 1:29:16
  Speaker 4: Comm the.
• 1:30:55
  Speaker 6: Last us.
• 1:36:27
  Speaker 4: M d C M M D M.
• 1:41:18
  Speaker 6: Ding ding ding M.
• 1:45:47
  Speaker 4: M M m U.
• 1:49:08
  Speaker 6: Last useful the dam.
• 1:54:43
  Speaker 4: Way ms.
• 1:55:46
  Speaker 6: Must us the schools the same UNM moving us US
• 2:10:03
  Speaker 6: US ways Assimila un ding lasting must la la la
• 2:22:29
  Speaker 6: la la da.
• 2:25:05
  Speaker 4: U u u u u u u u u u
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• 2:47:56
  Speaker 6: Ding ding.
• 2:50:04
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• 2:55:07
  Speaker 6: The last US umber up the NA