0:00 The human foot has twenty-six bones and thirty-three joints.0:10 In our last time together, we invited the day’s thoughts to drift away into the night.0:26 Tonight, we’ll invite the body to do the same, one small piece at a time.0:39 Find a comfortable position, lying down.0:46 Allowing your arms and legs to rest wherever they fall.0:56 There is nothing for you to do right now.1:03 Nowhere to be.1:06 Simply begin by noticing your breath.1:12 Not changing it in any way.1:17 Just feeling the gentle rise and fall of your chest, or your belly.1:29 Each breath, an anchor to this present moment.1:37 Now, bring your awareness all the way down, to the very tips of your toes.1:51 See if you can feel them, inside your socks, or against the air.2:02 Noticing any sensations… perhaps warmth, or coolness, or tingling.2:14 No need to judge it.2:18 Just notice.2:20 And with your next out-breath, imagine a wave of softness washing over your toes.2:34 Allowing that softness to flow into the soles of your feet.2:45 Into your heels, resting heavy against the surface beneath you.2:56 Letting go of all the standing, and walking, and running from the day.3:09 Here's what that means for you now.3:15 It means you are fully supported.3:21 You can release your weight.3:26 This gentle awareness now travels into your ankles.3:35 Up through your lower legs… your shins and your calves.3:45 Simply noticing what is there to be felt.3:52 And inviting any tightness to soften.3:59 The awareness flows into your knees.4:05 And up into your thighs… the large, strong muscles of your upper legs.4:18 These muscles work so hard all day.4:24 On the out-breath, give them permission to rest completely.4:35 Feel the weight of your hips and your pelvis.4:43 A sense of grounding.4:47 A sense of stillness beginning to spread.4:54 Now, bring that same gentle attention to your lower back.5:04 Allowing it to release.5:08 Feeling your belly rise and fall with each quiet breath.5:18 Let your awareness travel up your spine, vertebra by vertebra, into your chest.5:32 Notice your shoulders.5:36 We often hold the day’s burdens here.5:43 On your next exhale, imagine them melting away from your ears… softening… releasing.5:58 This wave of ease flows down both of your arms.6:07 Past your elbows… through your forearms… into your wrists.6:17 All the way to the palms of your hands, and the tips of each finger.6:29 Your hands can finally be still.6:35 Finally, bring your awareness to your neck and your throat.6:45 Allowing them to be soft and open.6:52 Let your jaw release.6:55 The small muscles around your eyes can soften.7:04 Your forehead can become smooth.7:09 Awareness rests at the very top of your head.7:17 For a moment, feel your entire body.7:24 All at once.7:26 Breathing.7:28 Heavy.7:29 And still.7:31 There is nothing left to do.7:36 Simply here.7:38 Simply resting.
