0:00 A single night of good sleep can help reset your brain’s response to stress.0:12 Last night we looked to the sky, watching meteors release their light as they fell.0:26 Tonight, we turn that same awareness inward, finding a similar release within ourselves.0:41 So let’s begin.0:43 Find a position that feels comfortable and supported.0:52 Lying down, if that feels right for you.0:59 Allowing your arms to rest by your sides.1:06 And when you are ready, gently closing your eyes.1:14 Let’s take three slow breaths together.1:20 Breathing in deeply through the nose.1:27 And out through the mouth with a soft sigh.1:34 Another deep breath in.1:38 And a slow, full breath out.1:42 Letting go.1:44 One last time.1:47 Breathing in calm.1:50 And breathing out the day.1:54 Now, bring your awareness all the way down.2:01 Down to your feet.2:04 Simply noticing your toes.2:08 Feeling the space between them.2:14 Without needing to change anything, just allow them to be soft.2:24 Let this awareness travel into the soles of your feet.2:33 Noticing the points of contact.2:38 The heels resting heavy.2:42 A feeling of warmth, of release, spreading through your ankles.2:53 This gentle attention now moves into your lower legs.3:02 Your calves and your shins.3:06 Just noticing what is there.3:11 Any sensation at all.3:15 Allowing any tightness to soften.3:20 To melt away.3:22 The awareness flows upward into your knees and your thighs.3:32 Feeling the weight of your legs.3:37 Heavy and completely supported.3:43 Letting go of the need to hold on.3:48 Simply allowing them to rest.3:53 Now, notice your hips.3:57 Your pelvis.3:59 An area where we often hold tension from the day.4:07 Just breathe into this space.4:12 And with the out-breath, invite a sense of release.4:20 A deep letting go.4:23 Bring your attention to your stomach and your lower back.4:33 Allowing the belly to be soft.4:38 Feeling the gentle rise and fall with each breath.4:46 Noticing your back as it rests, fully supported.4:54 This awareness now spreads across your chest and your upper back.5:05 And flows all the way down your arms.5:11 Past your elbows.5:14 Your forearms.5:17 To your wrists and your hands.5:22 Feel your fingers.5:25 Perhaps they are curled slightly.5:30 Allow them to be soft, at ease.5:35 Now, notice your shoulders.5:40 Let them feel heavy.5:43 Dropping away from your ears.5:48 Releasing any burdens they might be carrying.5:56 Attention travels up into your neck and your throat.6:04 A space of gentleness.6:08 Allow your jaw to be soft.6:12 Your teeth slightly apart.6:17 Letting the tongue rest in the mouth.6:23 Feel the small muscles around your eyes soften.6:31 Your cheeks.6:33 Your forehead becoming smooth and clear.6:39 And finally, bring awareness to the very top of your head.6:49 The crown of your head.6:53 For a moment, just rest here.6:58 Feeling your whole body at once.7:03 Heavy, soft, and calm.7:07 A sense of wholeness.7:10 A sense of peace.7:13 There is nothing to do.7:17 Nowhere to be.7:19 Just this moment of quiet rest.7:25 Your body knows how to rest.7:29 All you have to do is allow it.
