0:00 In the last twenty-four hours, you have taken around twenty-three thousand breaths.0:13 In our last time together, we spoke of melting away the day's tension.0:24 Tonight, we continue that release, one quiet breath at a time.0:34 So let’s begin.0:37 Find a position that feels comfortable for you.0:44 Lying on your back, if that feels right.0:51 Allowing your arms to rest by your sides, palms facing up as a sign of receiving.1:04 Or down, for a feeling of being grounded.1:11 There is nothing to do now.1:15 Nowhere to be.1:17 Simply arrive, right here.1:21 Let’s take a slow breath in through the nose.1:29 And as you exhale, a gentle sigh out through the mouth.1:38 Letting the day go with that breath.1:43 One more time.1:46 A full breath in.1:48 And a slow, complete breath out.1:54 Allowing your breathing to return to its own natural rhythm.2:03 Noticing the gentle rise and fall of your chest.2:11 Or your belly.2:13 Now, bring your awareness all the way down.2:20 Down to your feet.2:23 Simply noticing your toes.2:27 The soles of your feet.2:31 Your heels resting against the surface beneath you.2:39 There is no need to change anything.2:45 Just feeling what is there.2:49 And on your next exhale, perhaps an invitation for your feet to feel a little heavier.3:03 A little more relaxed.3:07 Gently, allow that awareness to travel up into your ankles.3:17 Your lower legs.3:19 Your shins and your calves.3:23 Just noticing the sensation of contact.3:30 The feeling of stillness.3:34 With each breath out, a chance to let go.3:40 Releasing any holding.3:44 The awareness now moves into your knees.3:50 And up into your thighs.3:54 The large muscles of your upper legs.4:00 These muscles that have carried you through the day.4:09 Giving them permission now to rest.4:14 To be heavy.4:16 To be soft.4:18 Bringing your attention now to your hips.4:25 Your pelvis.4:27 And your lower back.4:30 This is a place where we often carry tension without even knowing.4:41 See if you can breathe into this space.4:47 And as you breathe out, imagine it softening.4:54 Spreading.4:56 Releasing into the support beneath you.5:02 Your awareness drifts up your spine.5:08 Through your mid-back.5:11 Your upper back.5:14 Feeling your stomach rise and fall with each quiet breath.5:23 Noticing your chest, and the gentle, steady beat of your heart within it.5:35 Feel your shoulders.5:39 Let them be heavy.5:41 Let them drop away from your ears.5:47 And allow this feeling of softness to flow down through your arms.5:58 Past your elbows.6:00 Through your forearms.6:04 All the way to your wrists, your hands, and the tips of your fingers.6:15 Your arms, completely at rest.6:20 Finally, bring your awareness to your neck and your throat.6:29 Allowing them to be soft and open.6:35 Noticing your jaw.6:38 See if you can create a little space between your teeth.6:47 Letting your tongue rest in your mouth.6:53 Softening the small muscles around your eyes.7:01 And the space between your eyebrows.7:06 Your forehead… smooth and clear.7:12 For just a moment, feel your entire body at once.7:19 Heavy.7:20 Calm.7:21 And still.7:23 This is a choice.7:26 The choice to be present.7:30 The choice to be kind to yourself.7:35 There is nothing more to do.7:40 Your only work now is to rest.
