0:00 Your body has carried you through this entire day.0:08 In our last time together, we invited a gentle nightfall to help unwind.0:21 Tonight, we continue that process, listening to the body as it prepares for deep rest.0:37 So find a comfortable position now, Admin.0:44 Lying down on your back, if that feels right for you.0:54 Allowing your arms to rest by your sides, palms facing up or down.1:06 Allowing your feet to fall open naturally.1:13 Let’s take one deep, easy breath together.1:21 In through the nose… and out through the mouth with a soft sigh.1:32 There is nothing else you need to do.1:39 Nowhere else you need to be.1:44 Simply give yourself this time.1:50 This space to simply… be.1:54 Bring your awareness to the feeling of the surface beneath you.2:05 Noticing the weight of your body.2:11 The points of contact.2:15 The back of your head… your shoulders… your hips… your heels.2:26 Feeling held.2:29 Feeling supported.2:32 Now, gently bring your attention to the very top of your head.2:43 Without needing to change anything, just notice any sensations here.2:55 A feeling of warmth, or coolness, or maybe nothing at all.3:06 And with your next exhale, imagine the scalp softening.3:15 Releasing.3:17 Allow that softness to move down into your forehead.3:27 Smoothing out any lines of expression from the day.3:36 Letting the space between your eyebrows widen.3:44 Noticing your eyes.3:47 Allowing them to feel heavy and soft in their sockets.3:57 Releasing the muscles all around them.4:04 Bring your awareness to your jaw.4:10 This is a place where we often hold tension without realizing it.4:22 Gently allow the teeth to part.4:27 Let the tongue rest softly in the bottom of your mouth.4:37 Just letting go.4:40 And now, follow that feeling of release down into your neck and shoulders.4:53 On your next exhale, imagine the weight of the day melting away from your shoulders.5:08 Sinking down into the surface beneath you.5:16 This awareness flows down your arms… all the way to your fingertips.5:28 Noticing any tingling or warmth in your hands.5:36 Simply allowing them to be heavy and at rest.5:44 Bring your attention now to your chest and your belly.5:54 Feeling the gentle rise and fall with each breath.6:03 No need to control the breath.6:08 Just observing its natural, easy rhythm.6:16 Allow this gentle awareness to travel down your back… through your hips… and into your legs.6:32 Feeling the weight of your legs, heavy and relaxed.6:41 Releasing the large muscles in your thighs.6:49 Softening the knees.6:53 And finally, bringing this soft, quiet attention all the way down to your feet.7:07 To your ankles… the soles of your feet… and each one of your toes.7:19 Breathing a sense of ease into them.7:25 Thanking them for carrying you.7:31 Now, just for a moment, feel your entire body at once.7:40 From the top of your head to the tips of your toes.7:49 Bathed in this soft, gentle awareness.7:56 Whole.7:57 Complete.7:59 And at rest.8:01 There is nothing left to do.8:06 Simply… rest.
