We propose a general scheme for sympathetic cooling of molecules to microK temperatures on a timescale of seconds. Experimental parameters have been estimated from theory, which indicate the viability of the scheme. This method, which is particularly suited to optical Stark deceleration, utilises ultracold, laser cooled metastable rare gas atoms quenched to their ground state as collision partners to co-trapped molecular species within a deep optical trap (150 mK). We also describe the measurement of the role of laser-induced molecular alignment on the dipole force in optical Stark deceleration and outline progress towards the realisation of chirped optical Stark deceleration for producing slow molecular beams with mK energy spreads.