About this episode Join this tranquil meditation designed to gently unwind your day and prepare you for restful sleep. With soft, calming guidance spoken like a comforting presence, you'll learn simple techniques to release stress, quiet your mind, and embrace a sense of peace. Perfect for winding down, this session helps you let go of the day's worries and cultivate a serene mindset for a restorative night.
0:00 The average adult takes about twenty-three thousand breaths in a single day.0:13 In our last time together, we focused on using the breath to unwind the mind.0:26 Tonight, we will invite that same sense of letting go directly into the body.0:40 So find a comfortable position now.0:46 Lying down if that feels right for you.0:53 Allowing your eyes to gently close.0:59 Simply begin by noticing your breath.1:06 Not changing anything.1:10 Just feeling the gentle rise and fall of your chest or belly.1:20 Each breath an anchor to this present moment.1:28 Inhale.1:30 And exhale.1:32 Releasing the day.1:35 Now, bring your awareness to the very top of your head.1:44 Just noticing any sensation that might be there.1:53 A feeling of warmth, or coolness, or tingling.2:01 And as you exhale, imagine any tension just melting away.2:11 Allow that softness to travel down into your forehead.2:20 Smoothing out any lines of worry.2:26 Letting the small muscles around your eyes relax.2:35 Allowing your eyelids to feel heavy.2:41 Peaceful.2:43 Bring your awareness to your jaw.2:49 This is a place where we often hold tension from the day.2:59 See if you can allow a little space between your teeth.3:08 Letting the jaw go slack.3:13 Softening the tongue and the root of the tongue.3:21 Let this wave of relaxation flow down into your neck and your shoulders.3:34 Imagining the weight of the day simply sliding off your shoulders.3:46 Letting them feel heavy… dropping down toward the surface beneath you.3:58 This feeling of release moves down both of your arms now.4:08 Through the upper arms… the elbows… the forearms.4:17 All the way down into your hands.4:22 Noticing your palms.4:26 The back of your hands.4:30 And each one of your fingers.4:35 Perhaps they feel warm.4:39 Or heavy.4:41 Simply allowing them to be at rest.4:47 Now, bring your attention to your chest and your upper back.4:58 Feeling the gentle movement of your breath here.5:06 With each exhale, letting go a little more.5:14 Feeling supported by the surface you are resting on.5:23 Let your awareness travel down into your stomach and your lower back.5:35 Releasing any holding.5:39 Any tightness.5:41 Just allowing the belly to be soft.5:47 Rising and falling with ease.5:53 Feel the weight of your hips.5:58 Heavy and grounded.6:01 A center of stillness and stability.6:07 And from here, let the relaxation pour down into your legs.6:18 Down through your thighs.6:22 Softening the large muscles here.6:28 Flowing past your knees… into your calves and shins.6:37 All the way down to your feet.6:42 Bringing your full attention to your feet.6:50 The heels.6:52 The arches.6:53 The balls of the feet.6:57 And finally, all ten of your toes.7:03 Letting your feet go completely limp.7:10 Heavy and relaxed.7:13 Now, for a few moments, feel your entire body at once.7:23 From the top of your head to the tips of your toes.7:32 One single field of peaceful sensation.7:38 Heavy.7:39 Calm.7:40 And deeply at rest.7:44 There is nothing to do.7:48 And nowhere to go.7:51 Simply being here.7:54 The day is complete.7:58 This quiet stillness is yours to carry into your rest.8:07 May your sleep be deep and peaceful.
