0:00 Begin by finding a comfortable position for rest.0:06 Lying down, if that feels right for you.0:11 Allow your body to settle into the surface beneath you.0:18 Feeling its support… holding you completely.0:24 In our last time together, we invited a gentle nightfall… a practice of releasing the day to find restoration.0:39 Tonight, we will welcome that same sense of quiet, moving even deeper into rest.0:49 Bring your attention, now, to your breath.0:55 Simply noticing the gentle rhythm of your inhale… and your exhale.1:04 There is no need to change anything.1:08 Just feeling the air as it enters… and as it leaves.1:15 Each breath, a quiet wave washing through you.1:21 Now, bring that gentle awareness all the way down to your feet.1:30 To the very tips of your toes.1:33 Can you feel them inside your socks, or against the air?1:41 With your next exhale, invite them to soften.1:47 To let go of any holding.1:50 Let this feeling of softness spread to the soles of your feet.1:58 Releasing all the steps taken today.2:03 Letting the arches relax.2:06 Allowing your heels to feel heavy… sinking gently into the surface below.2:16 This gentle wave of release now flows up into your ankles… your shins… and your calves.2:27 Any tightness from the day is invited to melt away.2:34 Your lower legs feel warm… and heavy… and at ease.2:41 Your awareness travels to your knees… and then up into your thighs.2:49 Large, strong muscles that have carried you through the day.2:57 Give them permission now to rest completely.3:03 Letting go of all effort.3:06 Feeling them become heavy… soft… and still.3:12 Bring your focus to your hips… your pelvis… the center of your body.3:21 Allow this area to feel grounded… sinking deeply into the support beneath you.3:31 With each breath out, release a little more.3:37 Notice your lower back… your middle back… and your upper back.3:45 Feeling every point of contact.3:49 Allowing your spine to rest in its natural curve.3:56 Let the muscles along your back simply… let go.4:02 Your awareness now rests on your belly.4:07 Feeling its gentle rise on the inhale… and its soft fall on the exhale.4:17 No need to hold anything in.4:20 Just a soft, breathing belly.4:24 Let this softness travel up to your chest… and to your heart space.4:33 Feel your shoulders.4:36 Invite them to drop away from your ears.4:41 Let them melt downwards… releasing any burdens they may have been carrying.4:51 This feeling of release flows down through your arms… past your elbows… into your forearms… your wrists… and your hands.5:07 Your fingers may be gently curled, or open.5:12 Simply allow them to be.5:15 Heavy… warm… and still.5:18 Now, bring your awareness to your neck and your throat.5:26 An area where tension can often gather.5:31 Invite softness here.5:34 A sense of openness and ease.5:37 Let your jaw release.5:40 Allowing a small space to open between your teeth.5:47 Let your tongue rest gently in your mouth.5:52 Feel the muscles in your cheeks soften.5:57 The delicate muscles around your eyes… letting go.6:04 Your eyelids resting lightly.6:08 Your forehead becomes smooth… and wide.6:13 Finally, bring your awareness to your scalp… and the very crown of your head.6:23 A feeling of peaceful stillness.6:27 For a few moments, just rest here.6:32 Aware of your whole body.6:35 Breathing quietly.6:37 Held.6:38 Supported.6:39 At peace.6:41 There is nothing left to do.6:44 Nothing to figure out.6:47 You have arrived in this moment of quiet.6:53 There is nowhere else you need to be.
