0:00 The average human mind has sixty thousand thoughts a day.0:11 In our last time together, we began to quiet them with a sunset surrender.0:26 Tonight, we’ll let a quiet river carry them away.0:35 So find a comfortable place to rest.0:42 Lying down, if that feels right for you.0:50 Close your eyes.0:54 And just… arrive.0:57 Begin by noticing your breath.1:03 No need to change it.1:07 Simply feel the gentle rise of your chest or belly as you breathe in.1:21 And the soft release as you breathe out.1:29 Allowing the day to soften at the edges.1:37 Noticing any tension in your jaw… and letting it go.1:47 In your shoulders… and letting them fall.1:55 In your hands… and letting them rest, open.2:04 Now, in your mind’s eye… I want you to imagine a river.2:15 It is dusk.2:17 The sky is a deep, soft indigo.2:23 A sliver of moon hangs in the air.2:30 You are standing at the water’s edge.2:37 You can feel the cool, damp earth beneath your feet.2:48 You can smell the sweet scent of night-blooming jasmine on the breeze.3:02 And you can hear the gentle, steady murmur of the water.3:13 A sound that has no beginning… and no end.3:21 This river is safe.3:25 This river is here for you.3:30 Slowly, you walk into the water.3:37 It is cool, but not cold.3:42 It feels like silk against your skin.3:49 You lie back, and the river holds you completely.3:59 You are weightless.4:02 You are supported.4:06 You are floating.4:09 And now… you begin to drift.4:15 The gentle current carries you downstream, away from the shore.4:27 Away from the day that is done.4:34 As you float, let the thoughts and worries of the day come to mind.4:47 One by one.4:49 A conversation you had.4:54 A task left undone.4:58 A feeling you’ve been carrying.5:04 Don’t push them away.5:08 Just notice them.5:11 And as each one arises… simply place it on a leaf… and let it float away beside you on the water.5:31 Watch it drift away… carried by the current… until it is just a tiny speck in the distance… and then it is gone.5:53 Another worry surfaces.5:57 Place it on the water.6:02 And let the river carry it.6:07 You do not need to hold it anymore.6:14 The river will hold it for you.6:20 Just floating now.6:24 Drifting in the soft, deep quiet of the evening.6:33 The stars begin to appear above you, one by one.6:43 The only sound is the gentle lapping of the water.6:53 There is nothing to do.6:57 Nowhere to be.7:00 Just this moment.7:04 This breath.7:06 This stillness.7:09 The river has carried you to a calm, quiet pool.7:19 The water is almost perfectly still here.7:27 Reflecting the stars.7:31 Here, you can rest.7:35 Feel the stillness of the water become your own stillness.7:46 The peace of the river is your own peace.7:54 Rest here.7:56 In the quiet.7:59 In the dark.8:01 Held and safe.8:04 You have arrived.
