0:00 A study in the Journal of the American Medical Association found that a simple mindfulness practice helped people fall asleep faster and wake up less during the night.0:17 This quiet act of noticing is our way of letting the day gently fall away.0:25 So find a comfortable position, lying down on your back if you can.0:32 Let your arms rest by your sides, palms facing up or down.0:39 Allow your feet to fall open naturally.0:43 There is nothing to do right now… and nowhere else to be.0:49 Simply arrive here.0:51 Begin by noticing the breath.0:54 You don't need to change it in any way.0:58 Just feel the air as it enters your body… and as it leaves.1:05 Perhaps you feel the gentle rise and fall of your abdomen.1:11 Or the slight coolness of the air at your nostrils.1:16 Each breath is an anchor to this present moment.1:21 Inhale… and exhale.1:23 Letting go.1:25 Now, bring your attention all the way down to your feet.1:31 Notice your toes.1:32 Can you feel all ten of them?1:35 On your next exhale, imagine a wave of softness washing over them.1:43 Releasing any tension they might be holding.1:47 Allow that softness to travel into the soles of your feet… the heels resting against the surface beneath you.1:59 Feeling heavy… and supported.2:02 Let this feeling of release move up into your ankles… your calves… and your shins.2:11 Simply noticing whatever sensations are there, without judgment.2:18 Warmth… coolness… tingling… or maybe nothing at all.2:23 Your awareness continues upward, into your knees… and your thighs.2:30 These large muscles that carried you through your day.2:36 With your next exhale, invite them to soften.2:41 To release their grip.2:43 Letting go of any effort.2:46 Bring your attention now to your hips… your pelvis… and your lower back.2:54 An area that often holds so much tension.2:58 Breathe into this space.3:01 And as you breathe out, feel it sinking a little deeper into the support beneath you.3:10 Let your awareness travel up into your stomach and your chest.3:16 Feeling the gentle rhythm of your breath from the inside.3:22 Notice your back, making contact with the bed or the floor.3:29 Every point of contact is a point of support.3:34 Now, bring your awareness to your hands.3:38 Notice your fingers… your palms.3:41 Feel the air on your skin.3:44 Let a wave of release travel from your fingertips, through your hands, and up into your arms.3:54 Your wrists… forearms… elbows… and upper arms.3:59 Allow your shoulders to feel heavy… melting away from your ears.4:06 Finally, bring your awareness to your neck and your throat.4:12 Inviting softness here.4:15 Let your jaw unclench.4:17 Allow your lips to part slightly.4:20 Soften the muscles around your eyes.4:24 Let your eyelids rest gently.4:27 Soften your forehead… releasing any lingering expression from the day.4:35 And now, feel your entire scalp… and the very top of your head.4:42 For a few moments, just rest here.4:45 Aware of your whole body, from the tips of your toes to the top of your head.4:53 Breathing in… and breathing out.4:57 Held.4:57 Supported.4:58 The day is complete.5:01 You can allow yourself to drift off to sleep from this place of quiet.5:08 Rest is here.
