0:00 Your body holds the entire story of your day in its muscles and bones.0:09 Last night, in our time together, we welcomed a gentle nightfall.0:17 Tonight, we’ll listen to the story your body has written… and help it find its final, quiet chapter.0:30 So find your way to a comfortable position.0:36 Lying down, if that feels right for you.0:41 Let your arms rest by your sides, your legs settle.0:48 There is nothing else you need to do right now.0:54 Begin with your breath.0:57 Simply notice it.0:59 The air entering your body...1:03 and the air leaving it.1:06 No need to change it.1:09 Just feel the gentle, steady rhythm.1:13 In...1:14 and out.1:15 Each breath is an invitation to soften.1:20 To arrive more fully in this moment.1:25 Now, bring your awareness to the very top of your head.1:32 Feel the skin of your scalp.1:36 Can you allow it to soften?1:39 Let that feeling of ease move down into your forehead.1:46 Smoothing out any lines of effort.1:51 Let the small muscles around your eyes release.1:57 Let your eyelids rest, heavy and calm.2:02 Allow your jaw to unclench.2:05 Let there be a little space between your top and bottom teeth.2:13 The tongue can rest gently in the bottom of your mouth.2:21 So much of the day is held right here.2:25 Let it go.2:27 Follow that feeling of release down into your neck and your shoulders.2:36 Imagine your shoulders dropping away from your ears...2:43 melting down and away.2:46 Let the weight they have been carrying all day simply dissolve.2:54 This softness flows down through your arms.3:00 Through your biceps and elbows...3:04 your forearms...3:06 all the way to your hands.3:10 Notice your hands.3:12 Are they curled tight, or are they open?3:17 See if you can allow your fingers to gently uncurl.3:24 Resting.3:25 Bring your attention now to your torso.3:30 Feel the gentle rise of your chest with each breath...3:37 and the soft fall.3:39 Feel your belly, and allow it to be soft.3:45 This is the center of your body.3:49 Let it be a center of peace.3:52 Notice your back, and where it connects with the surface beneath you.4:01 Feel the support.4:04 Feel how the floor or the mattress is holding you completely.4:12 You don't have to hold yourself up anymore.4:17 Let your spine release.4:20 This wave of relaxation now moves into your hips.4:27 A place that works so hard.4:30 Let them feel heavy...4:33 grounded.4:34 Let the muscles of your thighs let go.4:39 Then your knees...4:42 your calves...4:43 your ankles.4:45 Finally, bring your awareness all the way down to your feet.4:53 Feel your heels resting.4:56 Feel the soles of your feet.5:00 And let your toes relax.5:03 Every part of you is now invited to rest.5:08 For a moment, feel your entire body at once.5:14 From the top of your head to the tips of your toes.5:20 Held in this stillness.5:23 Bathed in this quiet.5:26 There is nowhere else to be.5:30 Nothing else to do.5:32 The story of the day has been told.5:37 And now, it is complete.5:40 Your work is done.5:42 You are at rest.
