About this episode Unwind from the day's demands with this gentle bedtime meditation, expertly crafted to help you decompress and let go of any lingering tension. This unhurried session, delivered with a soothing voice, guides you through a peaceful transition from wakefulness to rest, encouraging a deep sense of tranquility. Drift into a state of serene calm, preparing your mind and body for a night of deep, restorative sleep and waking refreshed.
0:00 Welcome.0:01 Settle into this moment, and feel the weight of your body where it rests.0:12 Last time, we began the gentle work of letting the day go.0:22 Tonight, we continue that release, breath by simple breath.0:31 Bringing your awareness now to your breathing.0:38 Noticing the sensation of the inhale.0:44 And the feeling of the exhale.0:49 There is nothing you need to change or control.0:57 Simply allow the breath to be.1:01 With each slow exhale, imagine a small release.1:09 A quiet softening.1:12 The day is done.1:14 You can let it drift away on your out-breath.1:21 Now, allow this feeling of softness to spread through the body.1:32 Noticing the small muscles around your eyes.1:39 Letting them become smooth and open.1:44 Allowing your jaw to unhinge slightly, creating space.1:53 Releasing any tightness you might be holding there.2:01 Your shoulders can begin to feel heavy and warm.2:09 Sinking down, away from your ears, toward the earth.2:17 Each exhale carries away what is no longer needed.2:25 And now, simply rest.2:28 There is nothing to do.2:32 And nowhere else to be.2:36 Just this quiet.2:38 This deep stillness.2:41 Resting in the calm space that exists beneath your thoughts.2:51 Allowing yourself to be held by the silence of the room.3:00 If thoughts arise, you can simply notice them, and let them float by, returning to the quiet.3:15 You are safe here.3:18 There is no need to return to full alertness.3:25 You can allow this feeling of peace to carry you into your sleep.3:35 Rest is here for you now, whenever you are ready.3:43 You are free to take it.3:47 Sleep well.
