About this episode Drift into tranquility with 'Nightfall Release,' a gentle meditation designed to help you decompress and shed the day's worries. This unhurried session, spoken in a soothing voice perfect for a quiet room, guides you to release tension and find inner peace. Conclude your day with a sense of calm, preparing your mind and body for restorative sleep.
0:00 The human jaw can exert nearly three hundred pounds of force.0:11 In our last time together, the Nightfall Release, we focused on drifting into a state of calm.0:27 Tonight, we invite that same calm directly into the body, starting with the very places that hold the day’s effort.0:48 So find your way into a comfortable position.0:56 Lying down if that feels right for you.1:03 Allowing your arms and legs to rest wherever they naturally fall.1:15 There is nothing to do now.1:20 Nowhere to be.1:23 Simply arrive here, in this moment.1:29 Begin by noticing your breath.1:34 Not changing it in any way.1:39 Just feeling the gentle rise on the inhale… and the soft release on the exhale.1:53 Feel the weight of your body.1:59 The points of contact between you and the surface beneath you.2:10 Your head… your shoulders… your hips… your heels.2:19 Feeling held.2:21 Feeling supported.2:24 Now, bring your awareness to the very top of your head.2:34 A gentle, soft focus.2:38 And allow any tension in your scalp to simply… dissolve.2:48 Let this feeling of softness travel down into your forehead.2:59 Smoothing out any lines of concentration.3:06 Allowing the space between your eyebrows to widen.3:15 Let your eyes become heavy in their sockets.3:23 Releasing the effort of seeing.3:29 Softening the tiny muscles all around them.3:37 And now, your jaw.3:40 That place of so much strength.3:45 Let the teeth part slightly.3:51 Allow the tongue to rest gently in the mouth.3:59 Releasing any clenching.4:03 Just letting go.4:06 Allow this release to flow down into your neck and your throat.4:17 And into your shoulders.4:22 Letting them drop away from your ears… feeling them grow heavy and wide.4:35 This wave of softness moves down both arms.4:42 Through the elbows… the forearms… the wrists.4:50 All the way to the tips of your fingers.4:58 Your hands are soft.5:01 Your arms are heavy.5:05 Bring your awareness to your chest and your upper back.5:15 Feeling the gentle movement of your breath here.5:23 With each exhale, a little more softening.5:31 A little more release.5:35 Letting go continues down into your stomach… and your lower back.5:47 Releasing any holding here.5:52 Allowing the belly to be soft.5:57 Feel the weight in your hips.6:02 A sense of grounding… of sinking down into the surface that holds you.6:15 Releasing fully.6:18 This feeling of heaviness flows down through your legs.6:28 Through your thighs… your knees… your calves.6:36 All the way down to your ankles… your feet… and the very tips of your toes.6:49 Your legs are completely at rest.6:55 Now, for a moment, feel your entire body.7:03 Heavy.7:04 Soft.7:05 And still.7:07 Melting into the surface beneath you.7:13 There is nothing left to hold.7:19 The day is done.
