0:00 Welcome.0:01 Find a comfortable position, allowing your body to feel fully supported.0:12 In our last time together, we practiced letting the day go.0:21 Tonight, we will deepen that release, inviting an even greater sense of calm.0:33 Begin by noticing your breath.0:38 There is no need to change it.0:43 Simply feel the gentle rise and fall of your chest.0:51 With each breath in, a quiet arrival.0:56 With each breath out, a soft release.1:02 In...1:03 and out.1:04 Allowing the rhythm to slow, all on its own.1:11 Noticing the air feeling cool as it enters...1:18 and warm as it leaves.1:22 Now, bring your awareness down to your feet.1:28 Feeling your toes...1:32 the soles of your feet...1:36 your heels.1:37 On your next exhale, feel them soften completely, releasing their hold.1:48 Allow this feeling of release to travel up into your legs...1:58 your calves...2:00 your thighs...2:02 letting them grow heavy and warm.2:07 Your hips sinking into the surface beneath you.2:15 The day's movement coming to a complete rest.2:22 Feel this softness move into your belly...2:28 your chest...2:30 and your shoulders, letting them drop away from your ears.2:39 Now, allow your awareness to rest in the space behind your eyes.2:49 A quiet, dark, peaceful space.2:54 Thoughts may come and go, like clouds passing in the sky.3:03 You don't need to follow them.3:08 Simply notice, and return to the stillness.3:14 This quiet is always here, beneath the noise of the day.3:23 Resting in it.3:25 Nothing to do.3:28 Nowhere to go.3:30 Simply being.3:32 As we close, know that this peace is yours to keep.3:40 It lives within you, always available.3:46 When you are ready, you can let your awareness drift gently into sleep.3:57 There is nothing else required of you tonight.4:04 Rest well.
