About this episode Drift into tranquility with 'Gentle Nightfall,' a soothing meditation meticulously crafted to help you release the day's stresses and decompress. This unhurried, compassionate guidance will gently lead you through a process of letting go, preparing your mind and body for deep, restorative rest. Allow yourself this peaceful transition, finding serenity as you move from wakefulness towards a truly serene night.
0:00 The average person takes about twenty-three thousand breaths each day.0:12 Most of them happen without any notice at all.0:20 In our last session, we found stillness by scanning the body, letting go of tension piece by piece.0:37 Tonight, we will find that same quiet by attending to just one of those breaths.0:51 And then another.0:54 So let’s begin.0:56 Find a position that feels comfortable for you.1:04 Lying down, ready for sleep.1:09 Allowing your arms and legs to rest wherever they feel most at ease.1:21 And when you are ready, gently closing your eyes.1:29 There is nothing for you to do.1:35 Nowhere for you to be.1:39 Simply arrive right here, in this moment.1:46 Now, bring your awareness to your breath.1:53 Just noticing it.1:56 There is no need to change it.2:01 No need to make it deeper, or slower.2:07 Your body knows exactly how to breathe.2:14 Simply observe the natural rhythm that is already there.2:24 Noticing the feeling of the inhale.2:30 And the feeling of the exhale.2:35 A gentle, effortless cycle.2:40 In.2:40 And out.2:42 You might notice the temperature of the air.2:49 Perhaps a slight coolness as you breathe in.2:57 And a gentle warmth as you breathe out.3:04 Just observing these small sensations without any judgment.3:14 Now, allow your awareness to notice where you feel the breath in your body.3:27 Maybe it’s the gentle rise and fall of your chest.3:36 Or perhaps you feel it lower down, in the soft expansion and release of your abdomen.3:50 There is no right or wrong place to feel it.3:58 Simply rest your attention wherever the sensation is most clear for you.4:10 Following the movement.4:14 A gentle rocking.4:17 The body being breathed.4:22 If your mind begins to wander, that’s perfectly okay.4:31 It’s what minds do.4:34 When you notice your thoughts have drifted… to the day that has passed… or to tomorrow… just gently guide your attention back.4:56 Back to the feeling of this breath.5:02 Right here.5:04 Right now.5:06 Each breath is an anchor to the present moment.5:14 A place to rest.5:16 And now, you can even let go of focusing.5:24 Let go of watching the breath.5:29 Simply trust the rhythm.5:33 Allow your awareness to soften.5:38 To become wide and open.5:42 Floating in this quiet space.5:47 There is nothing left to do.5:52 The day is complete.5:56 You can simply allow the gentle current of your breath to carry you into a deep and peaceful sleep.6:13 Rest now.
