0:00 The human heart beats about one hundred thousand times each day.0:08 In our last time together, we found a gentle nightfall to quiet the mind for sleep.0:19 Tonight, we will make space.0:22 We will gently set down the day so you can find deep, restorative rest.0:32 Find the position that feels most restful to you now.0:39 Lying down in your bed, or sitting comfortably in a chair.0:46 Feel the surface beneath you holding you completely.0:53 Let your arms rest by your sides.0:57 Allow your eyes to close whenever you feel ready.1:04 Bring your awareness to your breath.1:08 Just noticing its quiet rhythm.1:12 The gentle rise of your chest on the inhale.1:18 The soft release on the exhale.1:22 You don’t need to change a thing.1:27 Your body knows exactly how to breathe.1:32 Now, let's bring to mind the day you’ve just lived.1:38 It likely holds conversations, tasks, and feelings.1:45 We carry these things with us.1:49 Sometimes they feel heavy.1:52 Tonight, we will set them down.1:56 Imagine a slow, clear stream flowing gently in front of you.2:04 The water is calm.2:06 The sound is soft and soothing.2:11 I invite you to call up one thought or worry from your day.2:18 It could be a small concern, or a larger one.2:24 See it in your mind.2:27 Give it a shape.2:29 Perhaps it feels like a single, heavy leaf.2:34 See its color, its texture.2:38 Now, in your mind’s eye, gently place this leaf onto the surface of the stream.2:48 Watch as the current catches it.2:52 It begins to drift.2:55 Floating away from you.2:58 It gets smaller… and smaller… until it disappears from view.3:06 Your hand feels a little lighter.3:10 Let’s do that again.3:13 Bring another thought to mind.3:17 Maybe an unfinished task, or something someone said.3:23 This time, imagine it as a small, smooth stone in the palm of your hand.3:33 Feel its weight.3:35 Its coolness.3:37 When you are ready, open your hand and let the stone drop gently into the water.3:47 It makes a soft sound as it enters.3:52 You watch it sink below the surface, settling on the riverbed, where the water will slowly wash over it.4:05 Gone from your hand.4:08 Gone from your mind.4:10 Take a slow breath in.4:13 And as you breathe out, let any remaining thoughts gather themselves into a soft, white cloud.4:26 This cloud holds everything else from the day.4:32 All the little details.4:35 All the lingering to-do lists.4:39 Watch as a gentle breeze begins to push the cloud across the sky.4:47 It moves slowly at first… then a little faster.4:53 Drifting away.4:55 Leaving behind only clear, quiet, open space.5:01 Notice the feeling in your body now.5:06 A sense of lightness where the weight used to be.5:12 A feeling of quiet in your mind.5:16 The stream is still flowing.5:20 The sky is still clear.5:23 But you are simply here.5:26 Resting.5:27 Nothing to do.5:29 Nowhere to go.5:31 Your only job is to be here, in this peace.5:36 Bring a gentle awareness back to your physical body.5:43 The softness of your blankets.5:47 The gentle rhythm of your own quiet breathing.5:53 The day is complete.5:56 Your only task now is to rest.
