0:00 Let's begin by noticing the gentle weight of your body right where you're resting tonight.0:10 The room is dim, the evening is quiet, and the world outside can carry on without you for a little while.0:23 In episode one hundred forty-two, we practiced that gentle night meditation to quiet your mind.0:35 Tonight, we're taking that stillness all the way down through the body, from your head to your toes.0:47 Now, take a slow breath in through your nose, soft and easy.0:54 And let it out.0:56 You don't have to carry it all before breakfast, baby, and you surely don't have to carry it into your sleep.1:09 Mm-hm.1:10 Let the breath find its own rhythm now.1:14 In, and out.1:16 Feel the cool air touch your lips as you breathe, then the warm air leave your chest.1:26 Bring your attention to the very crown of your head.1:32 Smooth out your forehead, letting the skin grow soft and cool.1:40 Unclench your jaw, and let your tongue fall away from the roof of your mouth.1:49 Allow your shoulders to drop an inch into the mattress, dropping every heavy word and task from the day.2:02 Feel your arms resting heavy by your sides, right down into your warm hands and fingers.2:12 Your chest rises, then gently falls.2:17 Softness travels down into your belly, loosening any tightness held deep inside.2:27 Feel your hips, heavy and supported by the bed beneath you.2:34 Send that quiet down your legs, over your knees, down into your calves and your ankles.2:44 Down to the soles of your feet, and out through the tips of your toes.2:53 Rest here now, in the quiet beneath every passing thought.3:00 Nothing is required of you here.3:04 There's nothing you need to fix tonight, baby.3:09 Mm-hm.3:10 Sit with that a minute, baby.3:13 Your day's labor is finished, and your rest is earned.3:20 Keep this softness as you close your eyes, knowing tomorrow will have enough grace of its own.3:31 Sleep sweet tonight, sugar.
