Lissin
Explore shows
→
Episode
6 min
Lissin
· May 7, 2026
Evening Calm Meditation
Gentle Nightfall: A Calming Meditation to Unwind Your Day
Let go of the day with soothing guidance, gentle pauses, and peaceful breath before sleep.
Gentle Nightfall: A Calming Meditation to Unwind Your Day
Lissin
0:00
-6:19
10
10
Hide transcript
Open in the Lissin app
→
Embed
</>
About this episode
Let go of the day with soothing guidance, gentle pauses, and peaceful breath before sleep.
0:00
Settle in and find a comfortable position, lying on your back.
0:07
Let your arms rest gently by your sides, perhaps with your palms facing up.
0:15
Allow your feet to fall open naturally.
0:19
And when you feel ready, you can allow your eyes to gently close.
0:27
Begin by simply noticing your breath.
0:31
Just as it is.
0:32
There is no need to change it in any way.
0:37
Feeling the gentle rise and fall of your belly.
0:42
The quiet expansion of your chest.
0:46
Each breath is an anchor to this present moment.
0:52
Right here.
0:53
And right now.
0:54
Now, bring a gentle awareness into your body.
1:00
We will start with the very tips of your toes.
1:05
All ten of them.
1:07
Perhaps you notice the fabric of a sock, or the temperature of the air.
1:15
Just notice whatever sensations are there.
1:19
Let this awareness travel into the soles of your feet.
1:25
The arches.
1:27
The heels, resting against the surface beneath you.
1:32
Feeling their weight.
1:35
Allow this soft attention to move into your ankles.
1:41
And up into your lower legs.
1:44
Your shins and your calf muscles.
1:47
Noticing any sensations of tightness, or warmth, or tingling.
1:54
Whatever is there, simply notice it without needing to change it.
2:02
This awareness now flows into your knees.
2:06
The front, and the back.
2:09
And up into your thighs.
2:12
These large muscles that have carried you through the day.
2:18
You can invite them to soften.
2:22
You can invite them to release their holding.
2:27
Feel the entire length of both your legs now.
2:32
Heavy.
2:32
Soft.
2:33
And at rest.
2:34
Bring your attention to your hips and your pelvis.
2:40
Feeling the points of contact where your body connects with the ground.
2:48
A sense of grounding.
2:50
Of being fully supported.
2:53
Let the awareness drift up into your lower back.
2:59
And into your abdomen.
3:01
Feeling the gentle movement here as you breathe in… and as you breathe out.
3:10
Letting go of any holding in the belly.
3:14
Awareness expands upward into your chest.
3:19
Your ribcage.
3:20
Your heart space.
3:22
A feeling of openness here.
3:25
Now, let your attention travel down both of your arms, all the way to your fingertips.
3:35
Notice the sensations in your palms.
3:39
Your wrists.
3:40
Your forearms, elbows, and upper arms.
3:45
Feeling the weight of your arms resting by your sides.
3:51
Completely supported.
3:53
Gently guide your awareness to your shoulders.
3:58
A place where we often carry the weight of the day.
4:04
Imagine that weight simply melting away.
4:08
Down your back and into the surface beneath you.
4:14
Let your shoulders feel soft and wide.
4:18
This softness moves into your neck and your throat.
4:24
Allow your jaw to unhinge slightly.
4:28
Releasing any clenching.
4:31
Your tongue can rest softly in your mouth.
4:35
Feel the muscles in your face begin to soften.
4:41
Your cheeks.
4:42
The delicate muscles around your eyes.
4:46
Your eyebrows.
4:48
And the space between your eyebrows.
4:52
Let your forehead become smooth and clear.
4:57
Like still water.
4:58
This gentle awareness moves to your scalp...
5:03
the back of your head...
5:06
and the very crown of your head.
5:10
And now, for a few moments, be aware of your whole body.
5:16
All at once.
5:17
From the tips of your toes to the top of your head.
5:23
A field of sensation.
5:26
Breathing.
5:27
Resting.
5:28
There is nothing to do.
5:30
And nowhere to go.
5:32
Simply be here.
5:34
Held and supported.
5:36
Letting the day dissolve into this quiet space.
5:41
As this meditation comes to a close, know that this stillness is always available to you.
5:51
It is always here.
5:53
There is no need to rush.
5:56
When you are ready, you can begin to bring some gentle movement back to your fingers and toes.
6:07
Or you can simply drift from this quiet space into a peaceful sleep.
6:15
The practice is complete.
6:17
Rest well.
