About this episode Wind down your day with this gentle, unhurried meditation designed to help you release the day's tensions. This calming practice guides you softly into a state of peace, allowing you to decompress and let go of worries. Experience deep relaxation and prepare your mind and body for a night of restorative sleep, leaving the day behind.
0:00 Find a comfortable position.0:04 Lying down, if that feels right for you.0:11 Your heart has beaten close to one hundred thousand times today.0:21 In our last time together, we focused on the breath to release the day.0:32 Tonight, we invite that release into the entire body, one small piece at a time.0:45 Begin by bringing your awareness to the very top of your head.0:55 Just noticing.0:58 Allowing any tension in your scalp and forehead to simply melt away.1:09 Let your eyes feel heavy in their sockets.1:15 Soften the space between your eyebrows.1:22 Unclench your jaw.1:25 Now, allow this feeling of softness to drift down into your neck and shoulders.1:37 This is where so much of the day is held.1:44 On your next exhale, just imagine the weight of the day sliding off your shoulders, down your arms.2:00 Feel a sense of heaviness in your upper arms.2:07 Your forearms.2:10 Your hands resting, fingers gently curled.2:17 Nothing to hold onto now.2:21 Bring your attention to your chest and your stomach.2:29 Feeling the gentle, steady rise and fall with each breath.2:38 No need to change anything.2:43 Simply observing the rhythm of your body at rest.2:51 Allowing the breath to soften your belly.2:57 This gentle awareness now flows down through your hips, into your legs.3:09 Feeling the weight of your thighs on the surface beneath you.3:19 Releasing your knees.3:22 Letting your calves become heavy and soft.3:29 And finally, bringing your attention all the way down to your feet.3:40 Noticing your heels.3:43 The arches.3:45 And the very tips of your toes.3:50 Your whole body is now resting.3:55 Heavy, soft, and still.3:59 There is nothing left to do.4:03 Simply allow this stillness to carry you into sleep.
