About this episode Experience a soothing, gentle meditation designed to help you unwind and release the stresses of the day. With soft, unhurried guidance spoken in a calming voice, this session encourages relaxation and mindfulness, creating a peaceful transition into sleep. Perfect for ending your day on a tranquil note, you'll leave feeling refreshed, centered, and ready for restful nights ahead.
0:00 A single deep breath can lower your heart rate in just a few seconds.0:11 In our last time together, we invited a sense of gentle closure to the day.0:24 Tonight, we’ll guide that same gentleness into the body… letting go of any tension held from the hours now past.0:43 There is nothing you need to do.0:48 Nothing to fix or to change.0:53 Simply begin by finding a position for rest.1:00 Lying down in your bed, or perhaps seated comfortably.1:09 Allowing the eyes to close whenever you feel ready.1:18 And just begin to notice your breath.1:24 Not trying to control it.1:28 Simply feeling the air as it enters… and as it leaves.1:37 The gentle rise of the chest or the belly.1:44 The gentle fall.1:47 Each breath an invitation to soften.1:53 Each exhale a chance to let go.1:58 Now, bring your awareness to the very top of your head.2:07 Just noticing any sensation there.2:13 And with your next exhale, imagine the skin of your scalp softening.2:25 Allow that softness to move down into your forehead.2:33 Releasing the space between your eyebrows.2:40 Letting the tiny muscles around your eyes relax.2:48 Bring your awareness to your jaw.2:54 This is a place we often hold tension without even knowing.3:04 Simply allow the jaw to go slack.3:09 Perhaps letting the teeth part slightly.3:16 The tongue resting heavy and soft in the mouth.3:24 Letting that feeling of release travel down into the neck and the throat.3:36 And into the shoulders.3:40 Allowing your shoulders to feel heavy… sinking down… away from your ears.3:52 Feeling the full support of the surface beneath you.4:01 This gentle wave of softness now flows down both arms.4:10 Past the elbows… through the forearms… and all the way to your hands.4:22 Noticing your hands.4:25 Allowing the fingers to gently curl, or rest open.4:34 Completely free of tension.4:38 Now bringing your attention back to your torso.4:46 Feeling the gentle movement of the breath in your chest… and in your belly.4:59 With each exhale, a little more softening.5:06 A sense of letting go in your center.5:12 Allowing your hips to feel heavy.5:17 Sinking deeply into the mattress or the chair.5:25 Releasing any holding here.5:30 Just letting gravity have your full weight.5:37 You are completely supported.5:42 And now that feeling of heaviness and release flows down through your legs.5:54 Through the thighs… the knees… and the calves.6:02 Letting go of the day’s movement.6:08 Letting the legs be completely still.6:14 Finally, bringing awareness all the way down to your feet.6:24 To your ankles… the soles of your feet… and each one of your toes.6:35 A final release.6:37 A final letting go.6:41 Your whole body is now resting.6:46 Heavy… soft… and still.6:50 There is nowhere else to be.6:54 Nothing else to do.6:58 Simply sinking into this quiet, peaceful rest.7:05 Rest now.7:07 Peace is already here.
