0:00 The human head weighs about ten pounds.0:05 All day, your neck and shoulders work to hold that weight.0:13 In our last time together, in our Night Sanctuary, we invited a sense of deep relaxation.0:24 Tonight, we will build on that by gently letting go of the day, piece by piece.0:35 Find your way into a comfortable position.0:41 Lying down, if that feels right for you.0:46 Allow your eyes to close whenever you are ready.0:53 There is nothing to see now.0:56 The focus is inward.0:59 Begin by noticing your breath.1:03 Not changing it.1:05 Just noticing the gentle rise… and the gentle fall.1:12 Each breath, a small wave of movement in the body.1:19 In… and out.1:20 Now, bring your awareness to the very top of your head.1:28 That ten-pound weight.1:31 Imagine the muscles of your scalp softening.1:37 Let your forehead become smooth.1:41 Releasing any lines of expression from the day.1:47 Allow the tiny muscles around your eyes to soften.1:54 Let your eyes rest heavily in their sockets.2:00 Invite your jaw to release.2:03 Perhaps your lips part slightly.2:08 Let the tongue rest softly in the mouth.2:13 And now, feel that sense of release travel down into your neck and shoulders.2:23 Giving them permission to finally let go of their work.2:31 Letting the pillow or the surface beneath you take the full weight of your head.2:42 This feeling of softness flows down into your arms.2:48 Through your upper arms… your elbows… your forearms.2:55 All the way to your hands.2:59 Notice your hands.3:01 Are they warm?3:03 Cool?3:04 Do you feel a gentle tingling in your fingertips?3:10 Whatever is there is okay.3:14 Simply let them rest.3:17 Bring your awareness back to your torso.3:22 Your chest, rising and falling with the breath.3:28 Your back, making contact with the surface beneath you.3:36 Feel the support.3:38 Feel yourself being held.3:42 Let your awareness fill your belly.3:46 Allowing it to be soft.3:49 Releasing any tension held here.3:54 Now let this gentle attention travel down into your hips and pelvis.4:03 A feeling of heaviness.4:06 A sense of grounding.4:09 Your body settling deeper into stillness.4:14 This wave of relaxation flows down through your legs.4:21 Your thighs… heavy and soft.4:25 Your knees… your calves.4:28 Finally, bring your awareness all the way down to your feet.4:36 To your ankles… the soles of your feet… and each of your ten toes.4:45 The part of you furthest from your mind.4:51 Let them feel warm, and heavy, and completely at rest.4:58 For a moment, feel your entire body at once.5:04 From the top of your head to the tips of your toes.5:11 A single, unified field of sensation.5:16 Breathing quietly.5:18 Resting.5:19 There is nothing you need to do.5:23 Nothing to fix or change.5:27 The meditation is now complete.5:31 You can simply let it go.5:34 Allow the awareness to soften, to dissolve into the quiet of the night.5:44 Let the body continue its journey into deep, restful sleep.5:52 There is nothing left to do.5:55 And nowhere else to be.
