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Guided Sleep Meditation_ Let Go_ Relax Your Mind _ Body · Abide Meditation App

• 0:04
  Speaker 1: What would it feel like to surrender like a leaf
• 0:07
  Speaker 1: floating down a serene, moonlit river. What would it be
• 0:14
  Speaker 1: like to give yourself permission to rest now, to completely
• 0:21
  Speaker 1: wholeheartedly let go. My name is Jason Stephenson, and tonight,
• 0:31
  Speaker 1: as you drift down a mystic river, bathed by the
• 0:35
  Speaker 1: soft glow of the ancient sky, you'll naturally surrender in
• 0:41
  Speaker 1: mind and body, effortlessly transitioning to sleep. Wherever in the
• 0:50
  Speaker 1: world you're listening from, welcome, It's an honor to have
• 0:55
  Speaker 1: you here. Take a moment to get settled. Now, tucking
• 1:04
  Speaker 1: yourself into bed, head, surrendering to the pillow beneath it,
• 1:13
  Speaker 1: and whenever you're ready, close your eyes, taking a slow,
• 1:19
  Speaker 1: deep inhale and a long, steady exhale. Take two more
• 1:34
  Speaker 1: slow deep breaths, barey expanding with each in breath, melting
• 1:43
  Speaker 1: with each out breath. Continue to breathe at a natural
• 1:56
  Speaker 1: depth and pace, softening with each effortless exhale. As this
• 2:13
  Speaker 1: meditation unfolds, know that there's nowhere else you need to be.
• 2:21
  Speaker 1: There's nothing you need to do, and nothing you need
• 2:26
  Speaker 1: to carry with you. All that matters is this present moment.
• 2:36
  Speaker 1: So with each passing breath, allow yourself to unwind, sinking
• 2:45
  Speaker 1: deeper and deeper in what's here and now, and soon
• 2:50
  Speaker 1: into sleep. Before you get there, draw your attention to
• 2:59
  Speaker 1: the souls of your feet and sense into these areas
• 3:05
  Speaker 1: with warmth and care. Offering your feet a whisper of gratitude.
• 3:17
  Speaker 1: With your next smooth out breath, invite your feet to soften.
• 3:25
  Speaker 1: There's nowhere they need to take you tonight. As your
• 3:37
  Speaker 1: feet melt into the bed below, draw your attention to
• 3:41
  Speaker 1: your ankles. Send your ankles a whisper of warmth and care,
• 3:51
  Speaker 1: and as you exhale, invite them to soften. Slowly and gently.
• 4:11
  Speaker 1: Your awareness rises through your body, resting for a few
• 4:16
  Speaker 1: moments in your calfs. Notice any sensations that are present here.
• 4:26
  Speaker 1: Then gently imagine these muscles giving way to the sheets
• 4:31
  Speaker 1: and mattress that hold them. Take a slow, loving breath
• 4:46
  Speaker 1: into your knees, cultivating warmth and softness here. Then rest
• 4:58
  Speaker 1: for a while in your quads and hamstrings, giving those
• 5:03
  Speaker 1: muscles permission to rest. Now, holding both of your legs
• 5:20
  Speaker 1: now in your awareness, take a long, deep breath all
• 5:25
  Speaker 1: the way through them as they melt even more. On
• 5:32
  Speaker 1: your exhale, Your legs are deeply, deeply relaxed as your
• 5:45
  Speaker 1: attention now settles into your pelvic bowl. And imagine that
• 5:56
  Speaker 1: your next slow and steady breath could fill this part
• 6:01
  Speaker 1: of you, nurturing it with warmth, care, and a loving presence.
• 6:16
  Speaker 1: Invite any tension or tightness in your hips to unravel,
• 6:23
  Speaker 1: replace by ease and spaciousness. Then allow this sense of soft,
• 6:38
  Speaker 1: gentle awareness to expand and fill your entire belly. With
• 6:46
  Speaker 1: each inhale, your belly expands gently without resistance, and with
• 6:56
  Speaker 1: each exhale it softens, surrendering to the slow, quiet flow
• 7:03
  Speaker 1: of this practice. Welcome this current of loving awareness to
• 7:16
  Speaker 1: rise and to fill your ribs, your lungs, your chest
• 7:27
  Speaker 1: and heart, and your whole back. Your breath slows as
• 7:41
  Speaker 1: tension dissipates from these areas, a sigh of surrender can
• 7:48
  Speaker 1: be heard on your next exhale. Notice the slow, gentle
• 8:06
  Speaker 1: flow of your breath moving through your heart, and as
• 8:12
  Speaker 1: it does, let it wash away any stress, any effort
• 8:19
  Speaker 1: or striving, and any desire to control this moment. Each
• 8:31
  Speaker 1: heartfelt breath guide you deeper and deeper into the peace
• 8:37
  Speaker 1: and ease of this present moment. Let your next few
• 8:52
  Speaker 1: breath cycles stretch across your collar bones and shoulders or tightness,
• 9:02
  Speaker 1: leaving these areas with each outbreath, and to deepen the
• 9:13
  Speaker 1: release from your shoulders, you might silently repeat, there is
• 9:20
  Speaker 1: nothing I need to carry now, There is nothing I
• 9:27
  Speaker 1: need to carry now. This gentle release then flows down
• 9:41
  Speaker 1: your arms, settling into your upper arms, tending gently to
• 9:52
  Speaker 1: your elbows, Flowing into your four arms, relaxing all the
• 10:02
  Speaker 1: cells and muscles there, and soon passing through your elbows,
• 10:13
  Speaker 1: landing softly in your hands. Let your fingers soften, your
• 10:26
  Speaker 1: hands unfold as your arms melt completely into the bed
• 10:34
  Speaker 1: beneath them. Hold both of your arms in your gentle,
• 10:45
  Speaker 1: loving awareness as you send a long, slow breath all
• 10:52
  Speaker 1: the way down them, surrendering even more on your exhale.
• 11:11
  Speaker 1: Your limbs, your chest, your back, and your belly are deeply,
• 11:21
  Speaker 1: deeply relaxed, and when you're ready, your awareness travels into
• 11:30
  Speaker 1: your neck and throat area. Imagine a slow, steady breath
• 11:42
  Speaker 1: filling the muscles there with ease and care, Tension dissipating
• 11:52
  Speaker 1: on the outbreath. Then allow this gentle flow of relaxation
• 12:08
  Speaker 1: to complete its journey, softening tension in your jaw, soothing
• 12:19
  Speaker 1: your nose, your cheeks, and your ears, melting any tightness
• 12:33
  Speaker 1: in your forehead and around your eyes. Relaxing now your
• 12:43
  Speaker 1: whole head completely. Take a long, slow, spacious breath into
• 12:54
  Speaker 1: your entire head and releasing with a sigh of surrender.
• 13:08
  Speaker 1: Each inhale fills your headspace with ease and effortlessness, and
• 13:18
  Speaker 1: each exhale releases your need to effort and control. Inhaling ease,
• 13:35
  Speaker 1: exhaling effort. Inhaling ease, exhaling effort. Take a few moments
• 14:01
  Speaker 1: now to sense into your relaxed body, each breath grounding
• 14:07
  Speaker 1: you deeply, softening your whole body even more. There's nothing
• 14:23
  Speaker 1: you need to hold on to, nothing you need to
• 14:28
  Speaker 1: fix or force. Simply allow yourself to be carried along
• 14:36
  Speaker 1: the journey that's about to unravel, one breath at a time,
• 14:52
  Speaker 1: And as your mind softens and widens, you notice a
• 14:58
  Speaker 1: fresh scent filling your nostrils. With each inhale, your nose
• 15:07
  Speaker 1: is filled with a grounding blend of pine, moss and wildflowers.
• 15:17
  Speaker 1: Welcome it deeply into the base of your lungs and
• 15:25
  Speaker 1: exhale gently as your feet land on a soft bed
• 15:32
  Speaker 1: of chestnut soil. You have landed in a tranquil forest
• 15:43
  Speaker 1: beneath a cobalt blue evening sky. Lush green foliage sways
• 15:54
  Speaker 1: gently in the warm, slow breeze, and just a few
• 16:00
  Speaker 1: steps ahead is of a peaceful, shimmering river. Take a
• 16:10
  Speaker 1: moment to anchor yourself here, Feeling the warmth and unconditional
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  Speaker 1: support of the earth below, your shoulders surrender, your belly softens,
• 16:33
  Speaker 1: and your crown reaches gently for the sparkling twilight sky overhead.
• 16:50
  Speaker 1: Notice the serene symphony that fills the air of this
• 16:54
  Speaker 1: enchanted space, quietening your mind and opening your heart. As
• 17:09
  Speaker 1: you find your footing in this tranquil in a realm,
• 17:15
  Speaker 1: your attention focuses on the tranquil flow of water just
• 17:21
  Speaker 1: a few feet ahead. This is no ordinary river. Its
• 17:33
  Speaker 1: water glimmers with soft ribbons of silver and violet, as
• 17:39
  Speaker 1: if infused with liquid moonlight. Its flow is mesmerizing, The
• 17:51
  Speaker 1: water is crystal clear, The river embodies are quiet, wise
• 17:59
  Speaker 1: or imbued with the magic and serenity of the night sky.
• 18:12
  Speaker 1: You open your mind and heart a little wider to
• 18:16
  Speaker 1: embrace it more completely, and as you do, you can
• 18:23
  Speaker 1: hear it invite you closer slowly and mindfully, you make
• 18:32
  Speaker 1: your way to the river's edge. The water is calm
• 18:44
  Speaker 1: and reassuring, soothing something very deep within you. Your thoughts
• 18:54
  Speaker 1: continue to quiet as you open to the experience of
• 18:59
  Speaker 1: being here, to the cobalt blue sky above, illuminated by
• 19:09
  Speaker 1: countless stars and a silver waxing moon, To the fresh
• 19:20
  Speaker 1: forest air that fills and soothes you, and to the subtle,
• 19:30
  Speaker 1: tranquil vibrations that permeated all. Take a long slow in
• 19:41
  Speaker 1: the hail to fill with the quietening energy of this landscape,
• 19:51
  Speaker 1: and exhale to soften. Look down at your feet, and
• 20:03
  Speaker 1: if you discover you're wearing shoes, you take them off slowly,
• 20:12
  Speaker 1: and as if following a core from your intuition, you
• 20:17
  Speaker 1: step into the shallow water at the river's edge. The
• 20:26
  Speaker 1: water is warm. As your feet plant into a bed
• 20:31
  Speaker 1: of soft sand and smooth pebbles, a ripple of peace
• 20:39
  Speaker 1: and comfort flows all the way through you, reminding your
• 20:46
  Speaker 1: physical body to relax, focus on the way the water
• 20:57
  Speaker 1: feels as it moves across your ankles, washing away any
• 21:04
  Speaker 1: sense of needing to rush anywhere. There's nowhere you need
• 21:10
  Speaker 1: to be but here. As you settle into your connection
• 21:26
  Speaker 1: to the river. Your gaze shifts back to the river bank.
• 21:35
  Speaker 1: You hadn't seen it before, but you now discover a
• 21:40
  Speaker 1: raft resting next to the water. It's wide and sturdy,
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  Speaker 1: crafted from smooth cedar planks with supportive raised sides within
• 22:00
  Speaker 1: when the raft's borders are blankets and cushions, an inviting
• 22:06
  Speaker 1: nest for deep rest and release. As you admire the raft,
• 22:19
  Speaker 1: you hear a call from somewhere inside you that knows
• 22:24
  Speaker 1: what you're here to do. This river has arrived as
• 22:31
  Speaker 1: an invitation for you to surrender ever more deeply as
• 22:38
  Speaker 1: you move with its peaceful, innate current. So when you're ready,
• 22:49
  Speaker 1: imagine yourself pulling the raft off the bank and into
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  Speaker 1: the calm shallows, and once it settles on the water completely,
• 23:06
  Speaker 1: you climb in, nestling into the cushions and blankets there.
• 23:18
  Speaker 1: Slowly and gently, the raft begins to flow downstream as
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  Speaker 1: you bathe beneath the stars, moon and deepening blue sky.
• 23:37
  Speaker 1: Take a few breaths to settle into this relaxed journey
• 23:42
  Speaker 1: inhaling the light and tranquility of the cosmos, exhaling to
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  Speaker 1: ground into the cedar support system beneath you. As you
• 24:14
  Speaker 1: drift safely and slowly with the river. You attune to
• 24:19
  Speaker 1: the slow, steady rhythm of your breath. You notice how
• 24:26
  Speaker 1: soothing it feels to simply rest and to simply breathe,
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  Speaker 1: not having to do anything, not having to force anything,
• 24:40
  Speaker 1: and not having to be anyone. With each inhale, you
• 24:54
  Speaker 1: feel your body, mind, and heart with the beauty, peace
• 25:01
  Speaker 1: and simplicity of just being here, just floating. And with
• 25:14
  Speaker 1: each exhale you surrender resistance. You let go of overthinking,
• 25:24
  Speaker 1: and you drop the need to do anything. You embrace
• 25:33
  Speaker 1: the invitation to simply be, to naturally soften. With each
• 25:55
  Speaker 1: passing moment, you grow increasingly tired. You can surrender to
• 26:03
  Speaker 1: sleep at any time, but until that comes, your senses
• 26:11
  Speaker 1: widened the tranquil enchantment of this slow river and its surroundings.
• 26:24
  Speaker 1: Tall trees line the water's edge, their crowns reaching for
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  Speaker 1: the stars. They form a protective barrier around you, reminding
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  Speaker 1: you that you're held and supported by the earth. The
• 26:50
  Speaker 1: leaves of these tall trees rustle in the gentle breeze,
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  Speaker 1: the sound of which reminding you to let go, oh,
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  Speaker 1: to let your thoughts drift gently with the wind. When
• 27:12
  Speaker 1: a thought appears there's no need to judge it or
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  Speaker 1: condemn it. It's in the mind's nature to think. But
• 27:25
  Speaker 1: you realize that you don't have to hold your thoughts
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  Speaker 1: right now. You can let them leave. You release them
• 27:36
  Speaker 1: to the wind. Breath by breath by breath, your attention
• 28:05
  Speaker 1: drifts through the evening air, catching sight of golden, glowing
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  Speaker 1: fireflies that flip between the trees and above the river.
• 28:19
  Speaker 1: Their soft light flickers like tiny stars, weaving an extra
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  Speaker 1: layer of enchantment into this serene landscape. As you watch
• 28:40
  Speaker 1: the fireflies move with effortless grace, a quiet joy arises
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  Speaker 1: within you. You admire the way they move without rush
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  Speaker 1: or reason. It's as if they're reminding you that you
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  Speaker 1: too can move like this in the days to come,
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  Speaker 1: with joy, ease, and lightness. They invite you to release
• 29:17
  Speaker 1: any heaviness or stress you carry and to let your
• 29:23
  Speaker 1: inner light shine through. Take a long, slow breath in
• 29:34
  Speaker 1: to fill with the soft luminosity of these golden fireflies,
• 29:43
  Speaker 1: and exhale to release any residual heaviness, becoming as light
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  Speaker 1: and luminous as they are. The further you travel with
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  Speaker 1: the river, the more you recognize how supported you are.
• 30:19
  Speaker 1: Nature is holding and guiding you, guiding you to surrender,
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  Speaker 1: guiding you to deep rest, and breath by breath, you
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  Speaker 1: release any residual resistance, attuning to the wisdom of the
• 30:42
  Speaker 1: river itself. The river doesn't fight to make things happen.
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  Speaker 1: It simply flows. It doesn't worry about where it's been
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  Speaker 1: or where it's going. It just lets its life unfold.
• 31:09
  Speaker 1: Bathe in this deep wisdom, in this unconditional acceptance of
• 31:16
  Speaker 1: the present moment. Now you peer over the edge of
• 31:35
  Speaker 1: the raft, and you notice that a single leaf is
• 31:41
  Speaker 1: floating alongside you. It drifts effortlessly on the current, without
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  Speaker 1: fear or resistance. It is light and free, fully trusting
• 31:59
  Speaker 1: the rivers flow. This leaf is a quiet reminder for
• 32:09
  Speaker 1: you to trust life's flow too. There is plenty of
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  Speaker 1: time in each waking day to plan, act, and direct
• 32:23
  Speaker 1: life's energy. But here, in this moment, can you let
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  Speaker 1: yourself be held? Can you trust that where you are
• 32:39
  Speaker 1: right now is enough? Can you rest knowing that here,
• 32:50
  Speaker 1: at this moment, there's nothing you need to fix, prove,
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  Speaker 1: or do. Give yourself permission to trust where you find yourself,
• 33:12
  Speaker 1: To trust the river beneath you, and to trust the
• 33:17
  Speaker 1: earth around you. To hold and restore you as you rest.
• 33:31
  Speaker 1: Nature needs to rest, and so do you. And now
• 33:38
  Speaker 1: is your time to rest. Now is your time to rest.
• 34:04
  Speaker 1: Continue to simply float, absorbing peace and these with each inhale,
• 34:14
  Speaker 1: resting and releasing with each exhale, and soon letting go
• 34:24
  Speaker 1: into a cocoon of deep sleep. As the night grows darker,
• 34:49
  Speaker 1: the raft begins to slow, and soon the river widens
• 34:56
  Speaker 1: into a quiet pond of countless life pads and vision.
• 35:04
  Speaker 1: The raft coming to stillness in the pond, cradled by
• 35:10
  Speaker 1: calm water around you, the air is warm and still,
• 35:20
  Speaker 1: wonderfully fragrant. Inhale and exhale the grounding aromas of pine,
• 35:29
  Speaker 1: moss and wild flowers. Towering trees and circle the water
• 35:46
  Speaker 1: like ancient wires protectors. Moonlight reflects off the lily pads,
• 35:56
  Speaker 1: and the surface of the pond ripples softly, as if
• 36:01
  Speaker 1: it were breathing in tandem with you. A gentle hush
• 36:11
  Speaker 1: blankets everything. Crickets hum in the distance, and birds make
• 36:19
  Speaker 1: their way to their nests. Take a slow deep in
• 36:28
  Speaker 1: the hail as you welcome this stillness and serenity into
• 36:33
  Speaker 1: your body, mind, and spirit, and a slow, steady exhale
• 36:46
  Speaker 1: another slow, deep breath in and a slow soft breath out.
• 37:04
  Speaker 1: The water is calm, the world is quiet, and so
• 37:10
  Speaker 1: you ready for deep rest, Ready for deep sleep. Feel
• 37:21
  Speaker 1: the raft that holds you solid and steady, rocking ever
• 37:28
  Speaker 1: so gently, Sense how you're supported here, nurtured by what's below, around,
• 37:41
  Speaker 1: and above you. And before you close your eyes, your
• 37:51
  Speaker 1: gaze drifts across the shimmering night sky. Shooting stars streak
• 38:00
  Speaker 1: across the universe, and the moon casts its ancient glow
• 38:07
  Speaker 1: upon your whole body. Take a moment to feel yourself held, loved,
• 38:19
  Speaker 1: and nurtured by this soft, yet radiant light. It invites
• 38:26
  Speaker 1: you to settle, It invites you to let go. Now,
• 38:45
  Speaker 1: let your eyes connect with the evening's brightest star, And
• 38:51
  Speaker 1: as your attention lands there, silently repeat, May my heart
• 38:59
  Speaker 1: be light, my body relaxed, my mind at peace. May
• 39:17
  Speaker 1: my heart be light, my body relaxed, my mind at peace.
• 39:35
  Speaker 1: May I rest now in deep restorative sleep. May I
• 39:44
  Speaker 1: rest now in deep restorative sleep. Take a moment to
• 40:04
  Speaker 1: thank this river and the pond for guiding you, for
• 40:10
  Speaker 1: reminding you to rest and release, for reminding you to
• 40:16
  Speaker 1: simply be. Spend your last moments here envisioning the elements
• 40:37
  Speaker 1: of this landscape that are most soothing for you, be
• 40:43
  Speaker 1: that the water, the trees, the moon, or something else.
• 40:53
  Speaker 1: Feel the energy of these elements take root in a
• 40:58
  Speaker 1: very deep place within you, and notice what it feels
• 41:04
  Speaker 1: like in your body to rest within their presence. Take
• 41:22
  Speaker 1: a slow, deep breath in now, and when you're ready,
• 41:29
  Speaker 1: gently let the imagery dissipate slowly and gently come back
• 41:37
  Speaker 1: to your body, Back to your breath, reconnect with the
• 41:53
  Speaker 1: sensory experience of being held by your bed and pillow,
• 41:59
  Speaker 1: of being wrapped in sheets or blankets, and take a long,
• 42:09
  Speaker 1: slow breath in and one last sigh of release. Draw
• 42:24
  Speaker 1: your attention to the crown of your head and forehead,
• 42:29
  Speaker 1: giving your thoughts one last nudge to rest. Silently repeat,
• 42:38
  Speaker 1: it's time to rest. Now, It's time to rest. Now,
• 42:56
  Speaker 1: sense into your cheeks, your mouth, and your jaw, softening
• 43:05
  Speaker 1: on the outbreath, and let one last current of relaxation
• 43:14
  Speaker 1: flow through your physical body, moving as slowly and naturally
• 43:22
  Speaker 1: as the river that just held you, Softening through your neck, shoulders,
• 43:33
  Speaker 1: and arms, relaxing your hands, releasing any last yearning to
• 43:46
  Speaker 1: strive or control, finding he and spaciousness in your lungs,
• 44:04
  Speaker 1: your chest, and your upper back, in your ribs, your belly,
• 44:21
  Speaker 1: and your lower back, softening now through your hips and pelvis,
• 44:39
  Speaker 1: and all the way down your legs. Breath by breath,
• 44:46
  Speaker 1: surrender to the tips of your toes. Your whole body
• 44:58
  Speaker 1: surrenders to the bell beneath you, not with force or effort,
• 45:05
  Speaker 1: but with ease and effortlessness. Because letting go does not
• 45:14
  Speaker 1: require that we do something. It just asks for us
• 45:20
  Speaker 1: to simply be, to be with the breath, to be
• 45:27
  Speaker 1: with our body, to be here now. There's nowhere to go,
• 45:41
  Speaker 1: nothing to do, and nothing now to visualize. All this
• 45:51
  Speaker 1: moment asks is that you slowly, naturally surrender to sleep
• 46:05
  Speaker 1: as you drift, attune to the serene symphony that lingers
• 46:12
  Speaker 1: in the atmosphere around you, let it carry you as
• 46:18
  Speaker 1: you drift off in the same way the river did.
• 46:27
  Speaker 1: Before you know it, without even realizing it, you'll have
• 46:35
  Speaker 1: landed in a reservoir of deep, restorative sleep. May you
• 46:46
  Speaker 1: rest well now and until next time, Good night, my friend,
• 46:55
  Speaker 1: Good nights.
• 47:13
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