About this episode Drift into tranquility with 'Gentle Nightfall,' a short, calming meditation designed to help you release the day's stresses. This unhurried journey guides you to decompress and let go, fostering a peaceful transition from wakefulness to rest. Allow this gentle guidance to soothe your mind and body, preparing you for a night of deep, restorative sleep.
0:00 The average person takes about twenty-three thousand breaths in a single day.0:13 In our last session, we spoke about quieting the mind for the night.0:24 Tonight, we’ll use each of those breaths as a gentle tool to help that process along.0:38 So let’s begin.0:41 Find your way into a comfortable position.0:48 Lying down, or seated.0:52 Whatever feels most restful for you right now.1:00 There is nothing you need to do.1:05 Nowhere else you need to be.1:10 Simply arrive here, in this moment.1:16 Begin by noticing the breath.1:20 Not changing it.1:23 Not forcing it.1:26 Just feeling the gentle rise on the inhale… and the natural fall on the exhale.1:39 Each breath is an anchor.1:43 Bringing you right here.1:47 To this room.1:50 To this body.1:52 And now, we’ll begin to let go of the day.1:59 With each exhale, we’ll invite a part of the body to soften.2:09 To release.2:11 Bring your awareness to your jaw.2:16 Notice if there is any tightness held there.2:24 And on your next exhale… just allow the teeth to part slightly.2:35 Let the jaw go slack.2:38 Now, bring your awareness to your shoulders.2:46 We often carry the weight of the day here.2:53 On your next exhale, feel them softening.3:00 Dropping away from your ears.3:04 Becoming heavy.3:07 Let your awareness travel down your arms, into your hands.3:17 Notice your fingers.3:20 Are they curled tightly?3:24 On your next exhale… invite them to uncurl.3:32 To rest, open and soft.3:35 Now, notice the space around your eyes.3:42 The forehead.3:44 With your next exhale, feel that entire area smoothing out.3:54 Releasing any lingering expression.4:00 Bring your awareness to your belly.4:06 Feel it rise gently as you breathe in… and soften completely as you breathe out.4:20 Letting go of any holding.4:24 Any tension.4:26 Finally, become aware of your whole body.4:33 Feel the weight of it.4:37 The way the surface beneath you is holding you.4:45 Supporting you completely.4:49 You don’t need to hold yourself up.4:55 The bed… or the chair… is doing that for you.5:02 So with each exhale… just let go a little more.5:10 Sinking into that support.5:15 Feeling grounded.5:18 Calm.5:19 And still.5:20 The day is complete.5:24 All that is left now is rest.
