0:00 Your nervous system has two distinct settings… one for action, and one for rest.0:10 In our last time together for Gentle Nightfall, we used the breath to release the day.0:22 Tonight, we’ll send that same invitation directly to the body, guiding it from doing… to simply being.0:35 Find your way into a comfortable position.0:41 Lying down, if that feels right.0:45 Allow your eyes to gently close.0:50 There is nothing you need to do.0:54 Nothing to fix or figure out.0:58 Just arrive here, in this moment.1:02 Begin by noticing your breath.1:06 Not changing it.1:08 Just feeling the gentle rise and fall of your chest or belly.1:16 Each breath is an anchor to the present.1:22 Inhale.1:23 And exhale.1:24 Now, bring your awareness all the way down to your feet.1:32 Let your attention rest there.1:36 On your next inhale, gently curl your toes, tensing the arches of your feet.1:46 Just enough to feel the muscles engage.1:51 Hold it for a moment.1:54 Notice the feeling of tension.1:58 And on your exhale, let it all go.2:02 Feel the muscles soften.2:06 Feel a wave of release wash over your feet.2:11 They may feel warmer… heavier.2:15 Now, allow that awareness to travel up into your lower legs.2:23 Your calves.2:25 Gently point your toes away from you, feeling the calf muscles tighten.2:35 Hold that tension.2:37 And release.2:39 Let your feet fall naturally.2:42 Notice the difference between the tension… and this letting go.2:51 A feeling of melting.2:54 Bring your attention now to your thighs.2:59 The large muscles on the tops and backs of your legs.3:06 Gently press your legs down into the surface beneath you, just enough to feel them engage.3:18 Hold for a breath.3:21 And with your exhale, release completely.3:26 Allow your legs to feel heavy, supported, and completely at rest.3:35 All the walking, standing, and carrying of the day is done.3:43 Now, move your awareness into your hands.3:48 Gently curl your fingers into soft fists.3:54 Not tight.3:55 Just a gentle squeeze.3:58 Feel the muscles in your hands and forearms activate.4:05 And… release.4:07 Let your fingers uncurl.4:10 Feel the energy dissolving from your palms, out through your fingertips.4:20 Your hands have done enough for today.4:25 They can rest now.4:27 Bring your awareness to your shoulders.4:32 This is where we often carry the weight of the day.4:39 On an inhale, draw your shoulders up toward your ears.4:46 Feel that familiar tension.4:50 Hold it.4:51 And on a long, slow exhale… let them drop.4:57 A complete release.4:59 Feel the space created between your ears and your shoulders.5:07 A sense of lightness.5:10 A sense of relief.5:12 Finally, bring your attention to your face.5:18 To the small muscles around your jaw, your eyes, and your forehead.5:27 Gently clench your jaw for just a moment.5:33 And release.5:34 Let your teeth part slightly.5:38 Let your tongue rest in your mouth.5:43 Now, squeeze your eyes shut.5:47 Furrow your brow.5:49 And let it all go.5:51 Feel your forehead smooth out.5:55 Feel the tiny muscles around your eyes soften.6:01 Let your entire face become smooth… calm… and peaceful.6:09 Take a moment now to feel your entire body.6:15 Heavy.6:15 Soft.6:16 And still.6:17 From the tips of your toes to the crown of your head, a feeling of deep release.6:28 You have guided your body into its natural state of rest.6:36 The work is done.6:38 There is nothing left to hold.6:42 There is only rest.
