0:00 The average person takes about twenty-three thousand breaths each day.0:11 In our last time together for Gentle Nightfall, we used that breath to begin unwinding the day's tension.0:29 Tonight, we will go a little deeper, allowing the body to lead the way.0:40 So find a position that feels comfortable for you.0:49 Lying down, perhaps.0:52 Or seated.0:54 Allowing the eyes to gently close whenever you feel ready.1:03 And just begin by noticing your breath.1:10 Not trying to change it.1:14 Simply feeling the gentle rise and fall of your chest or belly.1:24 Each inhale, a quiet arrival.1:29 Each exhale, a soft release.1:34 Letting the weight of your body be held.1:40 Supported by the surface beneath you.1:46 There is nowhere else you need to be.1:53 Nothing else you need to do.1:57 Simply being here.2:00 Now, bring a gentle awareness to the very top of your head.2:10 Just noticing the sensations there.2:16 Warmth, coolness, or maybe nothing at all.2:23 With your next exhale, imagine any tension in your scalp just… softening.2:35 Allowing that awareness to drift down into your forehead.2:44 Releasing the space between your eyebrows.2:51 Letting your eyes feel heavy and soft in their sockets.3:00 Releasing your jaw.3:04 Allowing the teeth to part slightly.3:10 Your whole face, now, soft and at ease.3:16 Bring that awareness down into your neck and your shoulders.3:26 A place where we often hold the day.3:32 On the exhale, just let them drop.3:38 Let them be heavy.3:41 Feeling that softness move down through your arms.3:49 Past the elbows.3:52 Into your forearms, your wrists, your hands.3:59 Noticing the feeling of your palms.4:05 Open and resting.4:08 All the way to the tips of your fingers.4:14 Now, bring your awareness to your chest and your upper back.4:24 Feeling the gentle movement of your breath here.4:32 With each exhale, letting go just a little more.4:40 Moving down into your belly.4:45 Softening the stomach.4:48 And your lower back.4:52 Allowing it to release into the surface beneath you.5:00 Feeling the weight of your hips.5:06 Heavy and grounded.5:09 And now, allowing that awareness to flow down into your legs.5:19 Through your thighs.5:22 Past your knees.5:25 Down through your calves and your shins.5:32 Into your ankles.5:34 The tops of your feet.5:38 The soles of your feet.5:42 All the way to the very tips of your toes.5:49 Now, for just a moment, feel your entire body at once.5:58 From the top of your head to the tips of your toes.6:06 Held in this quiet awareness.6:11 Breathing.6:13 Resting.6:14 There is nothing to fix.6:18 Nothing to solve.6:21 Just this moment of peace.6:25 Rest here.6:27 Your only task now is to be.
