0:00 Your feet contain over a quarter of all the bones in your entire body.0:08 In our last time together, we practiced drifting into calm to release and renew.0:19 Tonight, we will find that renewal not by searching, but by simply arriving where we already are.0:31 Find a position that feels comfortable for you.0:37 Lying down, perhaps, with your arms resting by your sides.0:44 When you feel ready, allow your eyes to gently close.0:51 Begin by bringing your attention to your breath.0:57 Just noticing it.0:59 The gentle rise and fall of your chest or your belly.1:06 No need to change a thing.1:09 Simply observing the rhythm that is already there.1:16 Now, bring your awareness all the way down, to the very tips of your toes.1:25 Notice any sensations you find there.1:30 Warmth, coolness, or maybe nothing at all.1:35 Whatever you find is perfectly okay.1:40 Invite your toes to soften.1:43 Let this feeling of softness spread into the soles of your feet.1:51 Feel the points of contact where your heels rest against the surface beneath you.2:01 Allow them to feel heavy.2:05 Supported.2:06 Let go of any holding in your ankles.2:11 Gently, let your awareness travel up into your lower legs.2:18 Your calves and your shins.2:21 Just noticing.2:23 Feeling the weight of your legs.2:27 Continue this journey of awareness up to your knees.2:34 Noticing the front, the back, the sides of your knees.2:41 And then into your thighs.2:44 These large, strong muscles have worked hard for you today.2:51 Invite them now to completely let go.2:56 To become soft and heavy.2:59 Bring your attention to your hips and your pelvis.3:06 This area can hold so much tension from our day.3:12 See if you can invite a sense of spaciousness here.3:18 A gentle release.3:20 With each exhale, imagine you are letting go just a little bit more.3:29 Your awareness now moves to your torso.3:34 Your lower back, softening into the surface it rests on.3:41 Your abdomen, rising and falling with your breath.3:47 Feel your chest gently expanding as you breathe in… and softening as you breathe out.3:58 Allow your shoulders to drop away from your ears.4:04 Let them feel heavy, melting downwards.4:09 Let this feeling of release flow down through your arms…
Your upper arms… your elbows… your forearms…
All the way down to your hands and each one of your fingertips.4:30 Your arms are heavy.4:33 Your hands are soft.4:35 Now, bring your awareness to your neck and your throat.4:42 Letting go of any tension you might be holding here.4:49 And finally, bring your attention to your face.4:55 Soften the muscles in your jaw.4:59 Let your tongue rest comfortably in your mouth.5:05 Allow your cheeks to feel soft.5:09 Relax the tiny muscles around your eyes.5:14 And let your forehead become smooth and clear.5:20 Now, for a moment, feel your entire body.5:25 From the tips of your toes to the crown of your head.5:32 Breathing as one.5:34 Held.5:34 Peaceful.5:36 Still.5:36 There is nothing left for you to do tonight.5:42 Nowhere else you need to be.5:45 Your body knows the way to rest.
