0:00 The quietest room on Earth is an anechoic chamber in Minneapolis, with a background noise level of negative 24.9 decibels.0:22 In our Gentle Nightfall meditation, we found that same kind of quiet using our breath.0:38 Tonight, we’ll invite that quiet into the body itself.0:48 Find a comfortable position.0:53 Lying down, if that feels right for you.1:01 Allow your eyes to gently close.1:06 There is nothing you need to do.1:12 Nowhere you need to be.1:17 Simply begin by noticing your breath.1:23 The gentle rise and fall.1:28 In...1:29 and out.1:30 Not trying to change anything.1:36 Just noticing.1:39 Now, bring your awareness all the way down to your toes.1:49 Just feeling into the tips of your toes.1:56 You might notice warmth, or coolness, or maybe nothing at all.2:08 That's okay.2:10 And with your next exhale, imagine any tension just melting away from your toes.2:25 Allowing this awareness to travel into the soles of your feet.2:36 The arches.2:38 The heels resting against the surface beneath you.2:48 With each breath out, letting the feet become a little heavier… a little softer.3:02 And now moving this gentle attention into your ankles.3:12 Your calves.3:15 Your shins.3:17 Simply noticing what is here.3:22 And with the out-breath, inviting a sense of release.3:32 The awareness flows up to your knees.3:39 The front, and the back of the knees.3:45 And then up into your thighs.3:51 Feeling the weight of these large muscles.3:59 Letting them be fully supported.4:04 Releasing.4:06 Now, bring your awareness to your hips.4:14 Your pelvis.4:16 A place that holds so much of our day.4:23 With your exhale, allow this area to soften.4:31 To open.4:32 And letting the awareness fill your abdomen.4:41 Noticing the gentle movement here as you breathe.4:50 Then moving to your lower back.4:55 Letting it release into the surface beneath you.5:04 The awareness travels up your spine.5:11 Through the upper back… and across your chest.5:19 Feeling the gentle expansion with the in-breath.5:28 And the soft release with the out-breath.5:36 Let this softness flow into your shoulders.5:44 A place we often carry so much tension.5:51 Just allow them to drop.5:55 To melt away from your ears.6:01 And this feeling of release flows down through your arms.6:11 Your elbows.6:13 Forearms.6:15 Wrists.6:16 All the way to the tips of your fingers.6:24 Your arms feel heavy, and warm, and still.6:31 Now, bring your awareness to your neck.6:39 The back of the neck.6:43 The sides.6:44 The throat.6:46 Allowing it to be long, and free.6:53 Soften your jaw.6:56 Let your tongue rest gently in your mouth.7:03 Allow the little muscles around your eyes to smooth out.7:14 Your forehead becomes wide and open.7:20 Finally, bring your awareness to the very top of your head.7:31 A sense of stillness.7:35 A sense of peace.7:38 For a moment, just rest here.7:44 Aware of your whole body.7:48 Breathing.7:50 Held.7:51 Still.7:52 There is nothing left to do.7:57 The day is complete.8:01 Simply allow yourself to rest.
