0:00 Your scalp holds about one hundred thousand individual hair follicles.0:09 In our last gentle nightfall together, we focused on releasing the day.0:20 Tonight, we’ll go a little deeper, exploring the quiet landscape of the body itself.0:31 Find a comfortable position, lying down if you can.0:39 Let your arms and legs settle wherever they feel most at ease.0:47 Close your eyes when you feel ready.0:53 Begin by noticing your breath.0:57 Not changing it, just noticing.1:01 The air entering your body...1:05 and the air leaving your body.1:10 Each breath is an arrival, and each breath is a letting go.1:18 With each exhale, feel the surface beneath you holding you completely.1:28 The bed, the floor… it is here to support you.1:34 You don’t need to hold yourself up any longer.1:41 Bring your awareness all the way down, down to your feet.1:49 Notice your toes.1:51 Maybe give them a tiny wiggle, and then allow them to be still.2:00 Feel the space between each toe.2:05 Let this gentle awareness travel into the soles of your feet.2:14 The arches.2:15 The heels, resting heavy against the surface.2:22 Your feet have carried you through the day.2:28 Their work is now done.2:31 Allow them to be soft.2:34 This quiet attention now flows up into your ankles… your shins… and your calves.2:45 Feeling their weight.2:48 Feeling any lingering tightness from the day just… melting away.2:58 There is nowhere to go.3:01 Nothing to do.3:03 Awareness drifts into your knees… the space behind your knees.3:12 And now your thighs.3:14 Let them feel heavy, warm, and completely relaxed.3:21 Releasing all effort.3:24 Notice your hips, and the way they settle into the mattress.3:33 Feel the release in your lower back.3:38 With each breath out, let go a little more.3:44 Let the quiet grow.3:47 Bring your awareness now to your stomach.3:53 The gentle, natural rise and fall with each breath.4:00 No need to control it.4:03 Just feel it.4:05 A soft, steady rhythm.4:08 Let this awareness expand into your chest.4:14 Feeling your ribs move gently with the breath.4:21 At the center of your chest is your heart space.4:27 You don’t need to do anything at all… just rest your attention here.4:37 A place of quiet.4:39 A place of peace.4:42 Feel your shoulders.4:45 Notice if they are holding any tension… and invite them to drop down, away from your ears.4:57 Let them melt.4:59 This feeling of softness flows down your arms… through your elbows… all the way to your wrists.5:13 Your hands can rest now.5:16 Notice your palms… your fingers.5:21 Perhaps they are gently curled.5:25 Let them be however they are.5:29 Completely at ease.5:32 The awareness moves to your neck.5:37 A place that holds so much.5:41 Invite it to soften.5:43 Let your head feel heavy and fully supported by the pillow.5:52 Soften your jaw.5:54 Let your teeth part slightly.5:58 Relax your tongue.6:01 Let your cheeks feel smooth and calm.6:06 The tiny muscles around your eyes… let them go.6:13 Let your forehead become wide and clear.6:18 And finally, bring your awareness to the very top of your head.6:27 The scalp.6:29 That whole landscape, now quiet and still.6:35 For a moment, feel your whole body.6:40 From the tips of your toes to the crown of your head.6:47 All of you, breathing here in this quiet space.6:54 Held.6:55 Safe.6:55 There is nothing left to do.6:59 Rest now.
