About this episode Wind down after a long day with this gentle nighttime meditation designed to help you release tension and quiet your mind. This unhurried session guides you through a peaceful journey of letting go, spoken with a soothing voice perfect for a quiet room. Allow yourself to decompress, shed the day's worries, and cultivate a sense of deep calm, preparing you for a truly restful night's sleep.
0:00 the average person takes about 23,000 breaths each day0:10 last time we followed our breath to a quiet forest stream0:18 tonight we bring that same gentle awareness home right here into the body0:28 so find your comfortable place for rest allow your eyes to close whenever you're ready0:40 just noticing the support of the surface beneath you0:47 and the quiet rhythm of your own breath0:54 now draw your attention all the way down to the very tips of your toes1:07 on your next breath in gently curl your toes creating just a little tension holding for a moment1:20 and as you breathe out let it all go1:27 feel the release1:31 now allow that awareness to include your feet and ankles gently tensing just for a moment1:44 and then completely releasing1:49 letting your feet feel warm and heavy1:56 this wave of relaxation now moves up into your calves and shins gently tightening those muscles2:10 and then letting go feeling them soften2:19 moving up into your thighs and hips2:24 giving them a gentle squeeze2:30 and then releasing all effort letting them feel completely supported2:40 now your stomach and chest take a slightly deeper breath in feeling the belly rise2:56 and as you exhale allow the stomach to soften completely3:05 letting go of any holding here3:12 bring that awareness to your hands3:17 gently making a soft fist3:24 and on the exhale letting the fingers uncurl feeling the palms open and soften3:39 let that feeling of ease travel up your arms and into your shoulders3:49 so often we hold the day right here3:55 gently lift your shoulders toward your ears4:02 and with a soft sigh let them drop away4:09 releasing anything you carried today4:15 finally your face allow the space between your eyebrows to soften and widen4:28 let your jaw be loose and easy4:35 your tongue resting gently in your mouth4:43 the whole body is now soft4:48 heavy and4:53 at rest4:56 there is nothing left to do5:02 nowhere else to be5:06 rest is here
