0:00 There are more than six hundred muscles in the human body.0:08 In our last session together, we practiced letting go of the day's weight.0:20 Tonight, Admin, we'll invite that release into every one of those places...0:31 letting go of tension, muscle by muscle.0:37 So let's begin.0:39 Find a position that feels comfortable and supported.0:48 Lying down, if that feels right for you.0:54 Allowing the eyes to close, whenever you're ready.1:01 Just bringing your awareness to your breath.1:08 Not changing anything at all.1:12 Simply noticing the gentle rise...1:18 and fall...1:19 of your chest or belly.1:23 In...1:24 and out.1:25 Each breath, an invitation to arrive right here.1:32 Now, bring your attention all the way down to your feet.1:41 On your next inhale, gently curl your toes, squeezing the muscles in your feet.1:53 Just enough to feel the tension.1:58 Hold it here.2:00 And as you exhale, release.2:04 Let all that tension dissolve.2:08 Feel the warmth and softness that follows.2:15 Now, allowing that awareness to travel up into your lower legs.2:24 Inhale, and gently point your toes, tensing your calf muscles.2:34 Holding that tightness for just a moment.2:40 And now...2:42 exhale and let it all go.2:45 A wave of release washing through your calves.2:52 Moving up now, into your thighs.2:57 On an inhale, squeeze the large muscles in your thighs, as if you're pressing them down into the surface beneath you.3:15 Feel that energy.3:18 Hold.3:19 And with your exhale, release completely.3:25 Noticing your legs feel heavy...3:30 supported...3:31 and deeply relaxed.3:34 Bring your awareness now to your hips and your seat.3:42 Gently clench these muscles.3:47 Holding the tension.3:50 And then...3:51 release.3:53 Letting go.3:54 Sinking deeper into stillness.3:59 Now, let your awareness rest on your stomach and lower back.4:08 On your next inhale, gently tighten your abdominal muscles.4:17 Feel them firm for a moment.4:21 And as you breathe out, let them soften completely.4:29 A deep sense of release in the core of your body.4:37 Moving up to your hands and arms.4:42 Gently make fists with your hands, and feel that tension travel up your arms.4:53 Hold.4:54 And with an exhale, let the fingers uncurl...5:01 let the arms go limp...5:04 feeling heavy and relaxed.5:08 Now, your shoulders.5:11 We hold so much here.5:15 On an inhale, draw your shoulders up toward your ears.5:23 Squeeze.5:24 And with a sigh, let them drop.5:29 Feel the space you've created.5:33 For the neck, be very gentle.5:38 Simply press the back of your head lightly into the surface beneath you...5:49 creating just a little resistance.5:54 Hold.5:55 And release.5:57 Allowing the neck to be long and free.6:03 Finally, bring your awareness to your face.6:09 Squeeze all the muscles here.6:14 Clench your jaw, squint your eyes, furrow your brow.6:22 Hold this tiny ball of energy.6:26 And with a full exhale...6:30 let it all melt away.6:33 Let the jaw be slack...6:37 the space between your eyebrows smooth.6:43 And now...6:44 just be still.6:46 Feel the weight of your entire body.6:52 Heavy, soft, and at ease.6:56 Notice the gentle tingling...7:00 the warmth...7:02 the deep sense of peace that you've cultivated.7:09 There is nothing to do.7:13 Nowhere to be.7:15 Your body is at rest.7:18 Your mind can be at rest, too.7:23 Just allow the breath to breathe itself.7:29 If thoughts come, let them drift by like clouds in a quiet night sky.7:39 You have done the work of letting go.7:45 Now...7:46 simply rest.7:48 Rest.
