0:00 Feel the quiet weight of your shoulders resting against the bed tonight.0:08 Last night we practiced settling down and letting the evening quiet down, and right now you can set down whatever piece of the day you're still holding.0:27 Good evening, baby.0:29 You're right on time for sleep.0:33 Now, listen to your breath come and go, soft as an evening breeze across the porch rail.0:43 There's no rush to change a single thing about it.0:49 Notice how your belly rises and falls, unhurried, like water lapping against the shore.1:00 Draw the cool air in gentle through your nose.1:06 And when that breath leaves your chest, let it carry away every hurry from your mind.1:16 Mm-hm.1:17 With each long exhale, let your ribs drop easy.1:22 Every time you breathe out, you're telling your spirit that the day's labor is over.1:32 Give that breath back to the dark room, and let yourself sink a little deeper.1:42 Bring your care down into your face, loosening all around your brow and your eyes.1:52 Let your jaw fall slack, unclenching any words left over from your afternoon.2:01 Softening your neck, where you hold so much of what you carry.2:09 Down along your throat, through your collarbones, let the heaviness sink deep into the mattress beneath you.2:22 Letting the bed hold up all that weight instead of you.2:28 Your hands worked hard today, honey, but their labor is finished.2:36 Let your fingers curl open, completely loose.2:42 Feel the warmth settle right down through your hips, down your legs, out through the bottoms of your feet.2:55 Mmm-mm.2:55 Every tired muscle, soft and rested now.3:00 Rest right here in this quiet clearing beneath your thoughts.3:08 Thoughts might float by like clouds over the river, but you don't have to follow them down the road.3:20 The good Lord holds the world tonight, so you can let your hands stay empty.3:29 Nothing needs fixing.3:31 Nothing needs answering until the sun rises.3:37 Feel the space between your heartbeats, steady and slow as a lullaby.3:45 Mm-hm.3:46 Sit with that a minute, baby.3:49 Stay here in this still, sweet hush.3:54 Let the quiet take you.3:57 Sleep is a grace waiting right at your door.4:02 Take one more slow breath out into the dark.4:07 Rest easy, sugar, and let the morning find you renewed.4:14 Goodnight, baby.4:16 Mm-hm.
