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Episode
7 min
Lissin
· May 19, 2026
Evening Calm Meditation
Gentle Nightfall: A Calming Meditation to Ease Into Rest
Unwind and let go with a soothing bedtime practice to release tension and welcome peaceful sleep.
Gentle Nightfall: A Calming Meditation to Ease Into Rest
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About this episode
Unwind and let go with a soothing bedtime practice to release tension and welcome peaceful sleep.
0:00
Your body holds over three hundred and sixty joints, each one a potential point of release.
0:12
In our last time together, we found our anchor in the breath, allowing it to guide us toward rest.
0:26
Tonight, we will invite that same gentle breath to travel with us, through the whole body.
0:39
Find your way into a comfortable position for sleep.
0:47
Lying on your back, or on your side.
0:52
Allowing your arms and legs to rest wherever they feel most at ease.
1:01
Let your eyes drift closed, if they haven't already.
1:09
And begin by noticing your breath.
1:13
Just as it is.
1:15
No need to change it.
1:18
Feeling the gentle rise of your belly or chest on the inhale… and the soft release on the exhale.
1:32
Each breath is an arrival.
1:36
And each breath is a letting go.
1:40
Now, bring your awareness to the very top of your head.
1:48
Noticing the scalp.
1:51
The skin resting on the skull.
1:55
Perhaps you feel a sense of tingling, or warmth, or nothing at all.
2:05
Whatever is there is okay.
2:08
With your next exhale, imagine a wave of softness washing down over your scalp.
2:20
Allow that softness to move into your forehead.
2:26
Smoothing out any lines of effort from the day.
2:33
Let it cascade over your eyelids, allowing them to feel heavy and still.
2:43
Bring your attention to your jaw.
2:48
This is a place where we often hold tension without knowing.
2:56
See if you can allow a little space between your top and bottom teeth.
3:06
Let the tongue rest softly in your mouth.
3:12
With the exhale… a release.
3:16
Let this gentle awareness travel down into your neck and your shoulders.
3:26
Feel the weight of your shoulders sinking down… toward the surface that supports you.
3:38
Releasing the burdens they have carried all day.
3:45
Follow this sensation as it flows down through your arms.
3:53
Through the biceps and elbows… the forearms… wrists… and into your hands.
4:04
Notice your hands.
4:06
Are they open, or closed?
4:10
Warm, or cool?
4:12
Simply notice.
4:14
And with an exhale, let your hands become heavy and soft.
4:22
Bring your awareness back to your torso.
4:28
Feeling your chest and your upper back.
4:33
Noticing the gentle movement here with each breath.
4:40
Then let your attention drift down into your abdomen.
4:48
The soft belly.
4:50
Allowing it to be completely soft.
4:55
Releasing any holding.
4:58
Feel the awareness move into your lower back and your hips.
5:06
Feeling the solid contact with the surface beneath you.
5:14
A feeling of being held.
5:17
Supported.
5:19
With your next out-breath, invite your hips to release… to open… to grow heavy.
5:30
Now let your awareness travel down both of your legs.
5:38
Through the large muscles of your thighs.
5:43
Past your knees… and into your calves and shins.
5:50
Feeling the length and weight of your legs.
5:56
And finally, bring your attention all the way down to your feet.
6:05
The heels… the arches… the balls of your feet.
6:12
And each one of your ten toes.
6:16
Perhaps you can feel the air on them.
6:22
Or the weight of a blanket.
6:25
With one final, deep exhale… let go of any remaining tension in your feet.
6:36
Let them be completely at ease.
6:40
Now, for a moment, feel your whole body at once.
6:47
From the top of your head to the tips of your toes.
6:54
A complete field of sensation.
6:59
Heavy… soft… and still.
7:02
There is nothing left for you to do.
7:07
Nothing to figure out.
7:10
The day is complete.
7:13
Your body knows the way to rest.
