0:00 A single, deep exhale can lower your heart rate by up to fifteen beats per minute.0:15 Last time, we used mindful breaths to help release the day’s weight.0:27 Tonight, we invite the body to join us, to show us the path from tension to ease.0:42 Find a position where you can feel fully supported.0:52 Lying down, if that’s available to you.0:59 Let your arms rest gently by your sides.1:06 Let your feet fall open naturally.1:13 Begin by noticing your breath.1:18 Not changing it.1:21 Just noticing the gentle rise and fall of your chest or belly.1:33 With each exhale, imagine a little bit of the day’s effort leaving your body.1:47 Now, bring your awareness all the way down to your feet.1:57 To your toes.2:00 On your next inhale, gently curl your toes, tensing the muscles in your feet.2:14 Hold that tension for just a moment.2:20 Feel it.2:22 And on your exhale, let it all go.2:28 Release completely.2:32 Notice the difference between the tension… and the release.2:43 A warmth, a softness.2:47 Moving your awareness up into your lower legs.2:55 Your calves and shins.2:59 Inhale and gently point your toes, feeling the muscles in your calves tighten.3:14 Just enough to feel the engagement.3:20 Hold.3:21 And then exhale, letting the muscles go soft.3:29 Feel the wave of relaxation flow through your lower legs.3:40 Now, bring your attention to your thighs.3:47 The large, strong muscles in the front and back of your upper legs.4:00 On an inhale, gently squeeze these muscles.4:08 As if you are bracing them.4:13 Hold the feeling of strength there.4:19 And with your exhale, release them fully.4:27 Let your legs feel heavy and warm.4:33 Sinking softly into the surface beneath you.4:41 Let’s move to your hands.4:46 Gently curl your fingers into a soft fist.4:54 Inhale and squeeze, feeling the tension in your hands and forearms.5:06 Hold it.5:07 Now, exhale and let your fingers unfurl.5:15 Feel the energy dissolving from your palms, out through your fingertips.5:28 Your hands are now soft.5:33 Open.5:34 At rest.5:35 Bring that awareness up into your shoulders.5:43 We so often hold the weight of the day right here.5:52 On your next inhale, draw your shoulders up toward your ears.6:04 Feel that familiar tightness.6:09 Hold them there for a breath.6:14 And on a long, slow exhale, let them drop.6:22 Feel them melt away from your ears.6:29 Notice the space you’ve created in your neck.6:37 Finally, your face.6:40 We hold so much tension here without even realizing it.6:51 Gently clench your jaw.6:55 Feel the muscles tighten.7:00 And release.7:02 Let your jaw go slack, perhaps your lips part slightly.7:12 Now, squint your eyes shut.7:17 Tightly.7:18 Hold.7:19 And release.7:22 Let the tiny muscles around your eyes soften completely.7:32 Now, just be still.7:35 Do nothing at all.7:39 Scan your body one last time, from the tips of your toes to the crown of your head.7:54 Notice the feeling of deep, quiet ease.8:01 A pleasant heaviness.8:05 This is the feeling of rest.8:10 You did not force it.8:14 You simply allowed the tension to leave.8:22 The stillness you have created is always here for you.8:32 It is your natural state.8:36 Rest is not something you earn.8:42 It is something you return to.
