0:00 Just one slow, deep breath can begin to activate your body’s relaxation response.0:12 In our last time together, we found a sanctuary of stillness.0:22 Tonight, we will build that sanctuary inside your own body, one quiet part at a time.0:35 So find a comfortable place to lie down.0:42 Let your arms rest gently by your sides.0:48 Perhaps with palms facing up, a gesture of receiving rest.0:57 Allow your feet to fall open naturally.1:03 Close your eyes, or soften your gaze.1:09 Begin by bringing your awareness to your breath.1:16 Just noticing it.1:19 Not trying to change it.1:23 Feeling the gentle rise of your belly on the inhale.1:31 And the soft fall on the exhale.1:36 Each breath is an anchor to this moment.1:42 Right here.1:44 Right now.1:46 With every exhale, imagine you are releasing the day.1:54 Letting it all go.1:57 Now, bring your awareness all the way down to your toes.2:06 Both feet.2:07 All ten toes.2:09 You don’t have to do anything.2:14 Just notice them.2:17 Invite a sense of softness to travel into your toes.2:25 And then into the soles of your feet.2:31 Your heels.2:32 The tops of your feet.2:36 Feeling your feet becoming heavy.2:41 Warm.2:42 And completely at ease.2:45 Let this feeling of softness travel up into your ankles.2:54 Then into your lower legs.2:58 Your calves and your shins.3:03 Releasing any tightness.3:06 Allow the wave of relaxation to move into your knees.3:15 And then up through your thighs.3:20 Your legs have carried you through the day.3:27 Now, they can rest.3:30 Feeling heavy, supported, and still.3:35 Bring your awareness now to your hips, your pelvis, and your lower back.3:47 This is an area where we often hold tension without even knowing it.3:57 With your next exhale, just let it go.4:03 Let the surface beneath you hold you completely.4:11 Feel that sense of release spread into your abdomen.4:19 Your stomach softening.4:23 Notice the gentle movement here as you breathe.4:30 Let the awareness move upward into your chest and your upper back.4:40 Feeling your shoulders begin to melt away from your ears.4:49 Releasing their burden.4:53 This wave of ease flows down through your arms.5:00 Past your elbows.5:03 Through your forearms.5:06 All the way to your hands and fingertips.5:13 Your fingers may feel warm, or tingly.5:19 Or you may feel nothing at all.5:24 It’s all okay.5:26 Your hands are at rest.5:30 Now, bring your attention to your neck and your throat.5:38 Gently inviting any tension held here to dissolve.5:46 Soften your jaw.5:49 Let your teeth part slightly.5:53 Allow your tongue to rest in your mouth.5:59 Let the tiny muscles around your eyes relax.6:06 Soften your forehead.6:10 The space between your eyebrows.6:15 Even your scalp can let go.6:19 For a moment, feel your entire body at once.6:26 From the tips of your toes to the crown of your head.6:34 Heavy.6:35 Calm.6:36 Still.6:37 There is nowhere else to be.6:41 Nothing else to do.6:44 The day is complete.6:47 You have arrived.6:50 Rest now.
