About this episode Wind down your day with this gentle breath meditation, designed to help you release the day's stresses and find inner peace. Its unhurried pace and soothing guidance will ease your mind, preparing you for a night of restorative sleep. Let go of tension and embrace tranquility as you transition into rest.
0:00 The average person takes about twenty-three thousand breaths in a single day.0:13 In our last time together, we allowed the day to fall away.0:23 Tonight, we can find that same quiet release by focusing on just one of those breaths at a time.0:40 So let’s begin.0:42 Find a position that feels comfortable and supported.0:51 Allowing your eyes to gently close whenever you feel ready.1:02 There is nothing you need to do.1:07 Nowhere you need to be.1:11 Simply arrive, right here.1:16 And begin to notice your breath.1:21 Just observing its natural rhythm.1:27 There is no need to change it.1:32 No need to control it in any way.1:38 Simply notice the feeling of the inhale.1:45 And the feeling of the exhale.1:50 Noticing where you feel the breath most clearly.1:58 Perhaps it’s the cool air at the edge of your nostrils.2:08 Or the gentle rise and fall of your chest.2:15 Or your belly.2:18 Just resting your attention there.2:24 Softly.2:25 Gently.2:26 The breath is your anchor.2:31 An anchor to this present moment.2:36 When thoughts of the day arise, as they will… that’s okay.2:46 Simply notice them, without judgment.2:53 And then gently guide your awareness back.3:00 Back to the simple, physical sensation of breathing in… and breathing out.3:13 Each exhale is an invitation to let go.3:20 With every breath out, feel the body softening just a little more.3:31 Releasing the tension from your jaw.3:37 Your shoulders.3:40 Your hands.3:42 Allowing the weight of your body to feel fully supported.3:52 Letting the day dissolve with each breath.3:59 There is nothing else to do now.4:04 Nothing to figure out.4:08 Just this breath.4:11 And the next.4:13 Allowing the quiet rhythm to carry you into deep, restful peace.
