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Sleep Talk Down Guided Meditation_ Fall Asleep Faster_ Sleep Hypnosis · Abide Meditation App

• 0:03
  Speaker 1: To night fall asleep, swiftly and deeply as you release
• 0:10
  Speaker 1: or stress tension and any heaviness you've been carrying. Whether
• 0:18
  Speaker 1: you're just settling in or have woken in the night
• 0:22
  Speaker 1: and can't get back to sleep, This practice is here
• 0:27
  Speaker 1: to support you.
• 0:29
  Speaker 2: Welcome.
• 0:32
  Speaker 1: My name is Jason Stevenson, and it's an honor to
• 0:36
  Speaker 1: have you here. You have full permission to let go
• 0:42
  Speaker 1: and to receive the rest your mind and body are
• 0:46
  Speaker 1: yearning for. Before we begin, set all distractions aside, close
• 0:56
  Speaker 1: your curtains if you haven't already, and let your body
• 1:00
  Speaker 1: come to rest. Settle into a comfortable position where you
• 1:07
  Speaker 1: can naturally drift off to sleep. Take a few slow
• 1:17
  Speaker 1: cleansing breaths at your own pace, perhaps breathing in through
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  Speaker 1: your nose and out through your mouth, and with each
• 1:31
  Speaker 1: conscious exhale, let your body melt into the bed that's
• 1:36
  Speaker 1: supporting you. Give every muscle, every knot of tension permission
• 1:45
  Speaker 1: to be held and supported. Give them space to untangle.
• 1:57
  Speaker 1: Continue to breathe naturally as you attune to your heart
• 2:02
  Speaker 1: for a quiet moment, and as you sense into this area,
• 2:10
  Speaker 1: set a word of intention for this practice. Your word
• 2:18
  Speaker 1: might be peace or surrender or compassion, any word that
• 2:26
  Speaker 1: feels deeply supportive for you as you rest here. This
• 2:39
  Speaker 1: word can serve as an anchor for your mind when
• 2:42
  Speaker 1: it wanders during the meditation, because it's in the mind's
• 2:48
  Speaker 1: nature to wander. Distraction is not wrong, it's normal when
• 2:56
  Speaker 1: your thoughts drift. Grant your mind some compassion. Repeat your
• 3:03
  Speaker 1: word of intention three times, then return to my voice.
• 3:12
  Speaker 1: But for now, settle your attention on your body as
• 3:18
  Speaker 1: it rests on your bed. Feel the gentle cocoon of
• 3:24
  Speaker 1: your mattress, sheets, pillow, and blankets. With eyes closed, sense
• 3:36
  Speaker 1: into the roof and walls that surround you, acknowledging their
• 3:41
  Speaker 1: support and protection. Breathing naturally and gently, allow this moment
• 3:52
  Speaker 1: to hold you with both strength and tenderness, exactly as
• 3:58
  Speaker 1: you are. There is nothing to do here, there is
• 4:08
  Speaker 1: no one to be, and there is nothing to fix
• 4:13
  Speaker 1: or prove. There will be plenty of time in the
• 4:17
  Speaker 1: waking days ahead to analyze and problem solve, but now
• 4:24
  Speaker 1: it is time to rest. Give yourself the grace to
• 4:29
  Speaker 1: do so. Own your attention on your breath for a
• 4:45
  Speaker 1: few quiet moments, breathing at your own pace as you inhale,
• 4:59
  Speaker 1: sense the way your body gently expands, and as you exhale,
• 5:08
  Speaker 1: notice the way it naturally softens. And see if you
• 5:19
  Speaker 1: can notice a subtle pause between each in breadth and
• 5:25
  Speaker 1: each out breath. Savor those little pockets of silence and stillness,
• 6:06
  Speaker 1: And as you breathe with every exhale, imagine your muscles
• 6:12
  Speaker 1: melting knots of tension and any stored stress beginning to
• 6:19
  Speaker 1: transform and drip away. With each passing breath. Your body
• 6:37
  Speaker 1: grows heavier, yet in some way also lighter. The things
• 6:45
  Speaker 1: that no longer serve you are beginning to depart, helping
• 6:52
  Speaker 1: both mind and body to feel spacious and weightless. Now
• 7:05
  Speaker 1: localize your attention on the very top of your head,
• 7:10
  Speaker 1: resting on your crown, and sends into that space that
• 7:18
  Speaker 1: surrounds the top of your head. Sense how still and
• 7:25
  Speaker 1: spacious it is, how calm and quiet, And imagine these subtle,
• 7:37
  Speaker 1: peaceful energies permeating your scalp as if they were very
• 7:43
  Speaker 1: gently massaging your crown. Allow the serene frequency of the
• 8:00
  Speaker 1: space around you to untangle any knots of tension. As
• 8:07
  Speaker 1: your head grows both heavier and lighter, heavier in the
• 8:16
  Speaker 1: sense that it's surrendering into the pillow that holds it,
• 8:22
  Speaker 1: and lighter in the sense that it's releasing the worries
• 8:25
  Speaker 1: and ruminations that have weighed it down. Give your head
• 8:35
  Speaker 1: and thinking mind permission to fully let go. Now take
• 8:48
  Speaker 1: a few slow, steady breaths all the way up to
• 8:52
  Speaker 1: your crown. Feel ease, warmth, and spaciousness illuminate your mind
• 9:02
  Speaker 1: on the in breadth, and a great softening to occur
• 9:08
  Speaker 1: on the outbreath. Now sense into your forehead, into your cheeks,
• 9:33
  Speaker 1: and into your whole face. Since the subtle presence of
• 9:41
  Speaker 1: air that surrounds your skin here quietly invisibly nurturing it.
• 9:56
  Speaker 1: You might also sense the way the air brushes against
• 9:59
  Speaker 1: your nostrils, with each inhale and each exhale, filling your
• 10:06
  Speaker 1: body with nourishing, rejuvenating oxygen. And as you sense into
• 10:21
  Speaker 1: your face in this gentle, attentive way, tension you've been
• 10:27
  Speaker 1: holding there begins to slowly unravel. Your forehead, and all
• 10:35
  Speaker 1: the small muscles around your eyes begin to soften, and
• 10:44
  Speaker 1: your cheeks relax as your jaw unclenches, your tongue rests
• 10:55
  Speaker 1: naturally in your mouth, and perhaps your lips part ever
• 11:00
  Speaker 1: so slightly. Whatever feels most natural and relaxed. Few take
• 11:14
  Speaker 1: a few slow, steady breaths into your relaxed face. With
• 11:20
  Speaker 1: each exhale, all stress lines soften, All tension or tightness
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  Speaker 1: melts away. Your attention begins to melt a little further
• 11:42
  Speaker 1: down your body, blowing along your neck and across your shoulders.
• 11:57
  Speaker 1: Our shoulders tend to hold a lot of the world's weight,
• 12:02
  Speaker 1: weight that isn't ours to carry. So give your shoulders
• 12:08
  Speaker 1: full permission to soften now, to lay down the baggage
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  Speaker 1: that isn't for them to bear. If you notice any
• 12:25
  Speaker 1: resistance arising, or a mind that argues as to why
• 12:31
  Speaker 1: your stress and holding is justified, bear witness to those
• 12:37
  Speaker 1: inner voices. Just with care, compassion, and curiosity, soften the
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  Speaker 1: impulse to argue back and resist the urge to force relaxation.
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  Speaker 1: There's nothing to force here. Instead, let your thoughts know
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  Speaker 1: that you see and hear them, let them know you'll
• 13:10
  Speaker 1: tend to them and dialogue with them at another time.
• 13:15
  Speaker 1: But in this space, in these quiet moments before sleep,
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  Speaker 1: there's really nothing you need to hold on to. And
• 13:28
  Speaker 1: instead of pushing anything away, open the natural, effortless softening
• 13:36
  Speaker 1: that's already underway. Use your breath to assist you here,
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  Speaker 1: Each exhale a gentle reminder to let go your shoulders
• 14:04
  Speaker 1: surrender any weight or heavy baggage they've been carrying. As
• 14:10
  Speaker 1: this gentle energy of awareness expands into your heart and chest,
• 14:21
  Speaker 1: take a few slow, steady breaths into your heart center.
• 14:27
  Speaker 1: With each inhale, your heart fills with universal love and support,
• 14:37
  Speaker 1: and with each exhale it softens and surrenders. Your heart
• 14:49
  Speaker 1: is deeply nourished by each breath cycle, energetically and emotionally
• 14:56
  Speaker 1: restored as you breathe in, releasing as you breathe out,
• 15:08
  Speaker 1: restored on the inhale, breed On the exhale, tension melts
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  Speaker 1: away from your chest and from your upper back as well.
• 15:33
  Speaker 1: Your shoulder blades soften any knots of discomfort, dissolving into
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  Speaker 1: your bed like a gentle stream. Your loving, relaxed awareness
• 15:56
  Speaker 1: travels from your shoulder blades to your upper arm. Your
• 16:04
  Speaker 1: biceps relax, your elbows relax, and your forearms surrender as well,
• 16:18
  Speaker 1: becoming heavier and heavier, melting into your mattress. This gentle
• 16:32
  Speaker 1: current of loving presence moves through your wrists and into
• 16:39
  Speaker 1: your hands. Ease and relaxation, stretching all the way to
• 16:45
  Speaker 1: each fingertip. Feel your hands softening as they release their
• 16:56
  Speaker 1: grip on what does not serve you. There's nothing they
• 17:01
  Speaker 1: need to hold it with your neck slow inhale, Imagine
• 17:15
  Speaker 1: your breath traveling all the way down your relaxed arms
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  Speaker 1: to your fingertips. It soothes every cell, bone and muscle
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  Speaker 1: as it moves through them, And as you exhale, you
• 17:38
  Speaker 1: let go even more. Arms sink deeper and deeper and deeper.
• 17:58
  Speaker 1: With every passing breath, you grow sleepier. Soon, without even
• 18:05
  Speaker 1: realizing it, you'll transition into a state of deep, restorative slumber.
• 18:23
  Speaker 1: Slowly and gently move your attention back up your arms,
• 18:30
  Speaker 1: threw your wrists and fore arms, your elbows and upper arms,
• 18:40
  Speaker 1: then stretching across your shoulders and collar bones. Soon your
• 18:49
  Speaker 1: inner eye settles at the top of your spine, resting
• 18:54
  Speaker 1: at the base of your skull. Slowly and gently, your
• 19:03
  Speaker 1: awareness descends the length of your spine, guiding every bone
• 19:09
  Speaker 1: and ligament to find ease. Inch by inch, your central
• 19:21
  Speaker 1: nervous system is soothed and restored as your entire spine
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  Speaker 1: is bathed by your relaxed, loving awareness. When you reach
• 19:42
  Speaker 1: your tailbone, take paws there. Imagine your tailbone getting heavier,
• 19:51
  Speaker 1: rooting into the bed and earth below. Then, along with
• 20:03
  Speaker 1: your next inhale, slowly travel all the way back up
• 20:08
  Speaker 1: to the top of your spine and slowly back down
• 20:15
  Speaker 1: with the exhale, breathing in as you trace your spine upwards,
• 20:28
  Speaker 1: breathing out as you trace your spine downwards. Continue to
• 20:42
  Speaker 1: breathe in this rhythmic way while silently whispering, I am
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  Speaker 1: restored as you inhale. I am relaxed as you exhale.
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  Speaker 1: I am restored as you trace your spine gently upwards.
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  Speaker 1: I am relaxed as your awareness travels back down. Take
• 21:37
  Speaker 1: one more slow, gentle breath like this, and after the outbreath,
• 21:44
  Speaker 1: let your attention settle in your belly. Release the words
• 21:58
  Speaker 1: as you simply breathethe into and out of this area.
• 22:06
  Speaker 1: Belly expands on the inbreath and softens on the outbreath.
• 22:23
  Speaker 1: Continue to be aware of any thoughts that pull you
• 22:27
  Speaker 1: away from presence, and if you notice that your mind
• 22:34
  Speaker 1: is wandering away, recall your intention for tonight's practice. What
• 22:41
  Speaker 1: was the word you chose as your anchor? Anytime the
• 22:51
  Speaker 1: mind wanders send it your love.
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  Speaker 2: Repeat your word of.
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  Speaker 1: Intention three times, then return to the sound of my voice.
• 23:16
  Speaker 1: Make a few more slow, steady breaths into your belly. Soften,
• 23:26
  Speaker 1: relax surrender both in body and in mind. Relaxation expands
• 23:57
  Speaker 1: naturally to fill your entire helvic bowl and your hips.
• 24:04
  Speaker 1: Any tension or tightness melts away from these areas, leaving peace, ease,
• 24:13
  Speaker 1: and spaciousness in their wake. Your tailbone grows heavier and heavier,
• 24:32
  Speaker 1: sinking further into the mattress beneath it. Then you shift
• 24:40
  Speaker 1: your attention to your thighs, as they too surrender. Your
• 24:54
  Speaker 1: quads and your hamstrings relaxed deeply cocooned by your bed
• 25:00
  Speaker 1: and blankets. Breathe slowly and steadily into these muscles, giving
• 25:08
  Speaker 1: them full permission to rest. Now, your loving awareness continues
• 25:25
  Speaker 1: to float gently downstream, pausing for a couple of slow,
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  Speaker 1: restorative breaths.
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  Speaker 2: In your knees.
• 25:40
  Speaker 1: The bones and connective tissues that reside in your knees
• 25:44
  Speaker 1: are lovingly nourished. They too are surrendering to the coming night.
• 26:03
  Speaker 1: Slowly and steadily, your attention travels into your calves and shins.
• 26:10
  Speaker 1: With each breath, invite your lower legs to surrender now,
• 26:16
  Speaker 1: to rest and restore in every cell, bone, muscle. Then
• 26:33
  Speaker 1: follow as your attention flows into your ankles, bathing these
• 26:39
  Speaker 1: joints with care and relaxation. Every bone, tendon, and ligament
• 26:49
  Speaker 1: are replenished by your caring presence. Finally, this stream of
• 27:05
  Speaker 1: awareness pulls into the soles of your feet, and as
• 27:10
  Speaker 1: it does, give your feet your full permission to surrender,
• 27:18
  Speaker 1: to release, and relax into this sleep that's just around
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  Speaker 1: the corner. There is no where your feet need to
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  Speaker 1: take you tonight. With your next conscious inhale, imagine sending
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  Speaker 1: this breath all the way down to your toes, restoring
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  Speaker 1: and nourishing as it flows in and down, relaxing and releasing.
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  Speaker 1: As the breath flows back out, sense into your whole
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  Speaker 1: body where it rests relaxed, restored, serene, and in just
• 28:30
  Speaker 1: a moment, I'm going to invite you to alternate between
• 28:35
  Speaker 1: tensing and releasing the whole body tensing and then releasing.
• 28:44
  Speaker 1: It might sound counterintuitive to tense the whole body after
• 28:49
  Speaker 1: we've softened it, but this active effort, this deliberate gathering
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  Speaker 1: of energy into contraction before letting it go, works as
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  Speaker 1: a total wholehearted yielding. It's a clear and intentional way
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  Speaker 1: for the body to say I'm ready and willing to
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  Speaker 1: fully let go now. So sense into your whole body,
• 29:22
  Speaker 1: your face, your arms, your shoulders, and belly, all the
• 29:28
  Speaker 1: way down to your feet, and with your next in breath,
• 29:35
  Speaker 1: tense all of these areas. Tighten and contract your whole
• 29:41
  Speaker 1: body before releasing all that tension with a deep sigh
• 29:49
  Speaker 1: as you exhale, take a full, relaxed breath to rest
• 30:00
  Speaker 1: and recenter, and then tense your whole body again on
• 30:08
  Speaker 1: the inhale, giving up all of that stress and tension.
• 30:14
  Speaker 1: On the exhale. Take a breath of rest after you exhale,
• 30:27
  Speaker 1: and then one last time, tighten and contract your whole
• 30:32
  Speaker 1: body as you breathe in, surrendering from head to toe,
• 30:41
  Speaker 1: through mind and body. As you breathe out, allow your
• 30:55
  Speaker 1: whole body to yield completely, surrender tering everything as it
• 31:01
  Speaker 1: melts into the koon of your bed, and as you
• 31:08
  Speaker 1: melt in mind and in body. Notice the contrast between
• 31:14
  Speaker 1: contraction and relaxation. Notice how good it feels to let go. Why,
• 31:25
  Speaker 1: you might wonder do we resist it so often? Savor
• 31:34
  Speaker 1: that embodied feeling of letting go of being light and grounded,
• 31:41
  Speaker 1: spacious and free. Give yourself over to this deep sense
• 31:51
  Speaker 1: of peace and complete release. Notice the way your breath
• 32:09
  Speaker 1: flows through you now, its gentle rhythm is the most
• 32:14
  Speaker 1: peaceful movement in a sea of stillness. Your mind is still,
• 32:24
  Speaker 1: your body is at rest, and all around you as
• 32:32
  Speaker 1: an atmosphere of ease and spaciousness. Breathe slowly and steadily
• 32:43
  Speaker 1: here for a few moments, in silence, feeling the deep
• 32:48
  Speaker 1: nourishment of each cycle. Has nothing to do but to
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  Speaker 1: rest and to breathe.
• 33:02
  Speaker 3: The dusty or.
• 34:01
  Speaker 1: If your mind wanders, remember that movement is in the
• 34:07
  Speaker 1: mind's nature. The moment you become aware of its restlessness,
• 34:14
  Speaker 1: step back from your thoughts, as if you were stepping
• 34:18
  Speaker 1: out of a moving stream. Your thoughts are the stream,
• 34:25
  Speaker 1: and you sit anchored on the river bed, watching quietly
• 34:33
  Speaker 1: with a warm and wise, loving smile. Thoughts will come
• 34:47
  Speaker 1: and thoughts will go. You don't need to cling to
• 34:51
  Speaker 1: them more to push them away. You can simply let
• 34:56
  Speaker 1: them flow downstream, anchoring yourself in the steady earth of
• 35:02
  Speaker 1: the river bed, or in the word of intention you
• 35:09
  Speaker 1: set at the start.
• 35:11
  Speaker 2: Of this practice.
• 35:40
  Speaker 1: Slowly and gently, you were drifting away, inching closer and
• 35:47
  Speaker 1: closer to sleep. But if you're still with me, one
• 35:54
  Speaker 1: last time, draw your attention to the base of your spine,
• 36:00
  Speaker 1: to the nervous system sitting at your tailbone, And as
• 36:08
  Speaker 1: I guide you, your attention will flow along every nerve
• 36:13
  Speaker 1: and cell of this bodily system, and with it, deep
• 36:21
  Speaker 1: peace will flow through every fiber, every cell, and every
• 36:28
  Speaker 1: thought that resides in your body and mind. So let
• 36:34
  Speaker 1: your attention travel from your tailbone to the base of
• 36:39
  Speaker 1: your skull, flowing gently up your central nervous system. And
• 36:49
  Speaker 1: as it moves, imagine your spinal cord being surrounded by
• 36:56
  Speaker 1: a very gentle, eeling glow, a soft, luminous presence of peace, ease,
• 37:06
  Speaker 1: and healing. Imagine this presence arriving at the base of
• 37:20
  Speaker 1: your skull before expanding into your head, soothing every nerve, fiber,
• 37:28
  Speaker 1: and cell of the brain. A soft golden glow pervade
• 37:38
  Speaker 1: your mind, offering ease and well being to your physical
• 37:44
  Speaker 1: nervous system and also to your thoughts. Any recurry, currant,
• 38:00
  Speaker 1: or sticky thoughts melt away in this luminous light, as ease, spaciousness,
• 38:10
  Speaker 1: and clarity take root, and as your central nervous system
• 38:23
  Speaker 1: finds rest and renewal. This restorative presence expands along every
• 38:31
  Speaker 1: fiber of your peripheral nervous system. It travels throughout your
• 38:40
  Speaker 1: whole head and face, flowing through your neck and shoulders,
• 38:59
  Speaker 1: and then move moves along every nerve fiber inside your
• 39:04
  Speaker 1: arms all the way to your fingertips. Your arms rest
• 39:15
  Speaker 1: deeply and completely. From your mid spine. Loving light flows
• 39:31
  Speaker 1: with your awareness across your back, soothing every inch of
• 39:37
  Speaker 1: nerve fiber there before slowly traveling down your legs, inch
• 39:47
  Speaker 1: by inch, breath by breath, bringing rest and renewal all
• 39:55
  Speaker 1: the way down to your toes. Your legs rest deeply
• 40:05
  Speaker 1: and completely. Take just a few more breaths to envision
• 40:16
  Speaker 1: the matrix of your entire nervous system. Gently a glow
• 40:22
  Speaker 1: with the pale golden light. It relaxes your body, It
• 40:30
  Speaker 1: quiets your mind. It guides you into the deep rest
• 40:35
  Speaker 1: and total renewal you've been yearning for. Gently release the
• 40:52
  Speaker 1: soft imagery of light. Now, as you anchor into your breath,
• 41:01
  Speaker 1: you are nourished with each innerhale, you surrender with each exhale,
• 41:30
  Speaker 1: and as you gently drift off to sleep, let any
• 41:35
  Speaker 1: thoughts that enter your mind be warm and loving ones,
• 41:43
  Speaker 1: perhaps noticing things in your life at present that you're
• 41:47
  Speaker 1: grateful for, feel ingratitude for the bed you rest on
• 41:58
  Speaker 1: and the pillow beneath you your head, feeling warmth and
• 42:07
  Speaker 1: appreciation for the people booed and the whole earth that
• 42:13
  Speaker 1: supported you throughout this entire day, and feeling gratitude for
• 42:27
  Speaker 1: all the beauty and strength that resides within you, Gratitude
• 42:34
  Speaker 1: for your practice, gratitude for your loving heart and wise mind,
• 42:45
  Speaker 1: and gratitude for your nervous system that knows exactly how
• 42:51
  Speaker 1: to rest and reset when you give it the time
• 42:56
  Speaker 1: and space to do so. And maybe you call to
• 43:12
  Speaker 1: mind a few people that you care about, friends or
• 43:17
  Speaker 1: family members, strangers or acquaintances. You might also call to
• 43:26
  Speaker 1: mind plants and animals, a beloved pet, or your favorite tree.
• 43:38
  Speaker 1: And as you hold these beings gently in your awareness,
• 43:44
  Speaker 1: send them well wishes for the same ease and rest
• 43:49
  Speaker 1: you experienced here tonight, Silently repeat, may you feel the
• 43:56
  Speaker 1: nourishment of each breath. May you be held by deep rest.
• 44:09
  Speaker 1: May you feel the nourishment of each breath. May you
• 44:16
  Speaker 1: be held by deep rest. Let this warmth and care
• 44:30
  Speaker 1: extend out from your heart, traveling by way of your breath,
• 44:37
  Speaker 1: to all those you love and care for, and to
• 44:41
  Speaker 1: the entire planet. May all beings feel the nourishment of
• 44:49
  Speaker 1: each breath, May all beings be held by deep rest.
• 45:07
  Speaker 1: Let the words fade away now as you sink into
• 45:11
  Speaker 1: the gentle, peaceful rhythm of your breath. Allow this natural
• 45:19
  Speaker 1: rhythm to rock you gently to sleep. And if distractions
• 45:29
  Speaker 1: arise as you transition into slumber, let them be the
• 45:35
  Speaker 1: stream and you the river bed anchor back into the
• 45:41
  Speaker 1: earth beneath you, or into that single word of intention
• 45:46
  Speaker 1: you set as we began this meditation. Breathe in and
• 45:59
  Speaker 1: out with ease and trust, knowing that you're deeply and
• 46:07
  Speaker 1: unconditionally held, Knowing that sweet, restorative sleep is on its way.
• 46:18
  Speaker 1: And until next time, good night, my friend, good night.
• 47:22
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