0:00 Repressed anger often settles as tension in the lower back.0:08 Fear can manifest in the hips.0:12 In our last time together, we welcomed the gentle nightfall.0:20 Tonight, we'll go deeper, inviting the body itself to let go of what it has carried through the day.0:34 Find a comfortable position, lying down if that feels right for you.0:43 Allow your eyes to gently close.0:48 There is nothing to do, nothing to achieve.0:54 You are simply here.0:56 Begin by noticing the breath.1:00 The gentle rise of the inhale… and the soft release of the exhale.1:09 Your heart has been beating since before you were born, without you ever having to think about it.1:23 You can let go of holding yourself up.1:28 The surface beneath you is here to support you completely.1:36 Now, bring your awareness all the way down to your feet.1:44 Notice the sensations in your toes.1:49 The space between each one.1:52 Feel the soles of your feet… the arches… the weight of your heels resting.2:03 You don’t need to change anything.2:07 Simply notice what’s there with openness and care.2:14 Let this gentle awareness travel up into your ankles… your shins… and your calf muscles.2:26 If you notice any holding or tightening here, see if you can soften it.2:36 Breathing in, you focus your attention.2:42 Breathing out, you invite a release.2:46 The awareness now moves to your knees… and into the large muscles of your thighs.2:58 Feel their weight… their substance.3:02 Letting them be heavy… and soft.3:07 Now, bring your attention to your hips, your pelvis, and your lower back.3:17 This is an area where the body often stores so much.3:24 Repressed feelings… old fears.3:28 You don’t need to analyze them.3:33 Just acknowledge that this area has worked hard for you.3:40 Imagine your breath creating space here, softening any tightness.3:49 As you exhale, allow this entire region to release more fully into the surface beneath you… supported and held.4:05 Let your awareness drift up into your abdomen.4:11 If you notice any holding here, see if you can soften it, allowing your belly to be natural and relaxed.4:25 Let it rise and fall with the breath.4:30 Gently.4:31 Easily.4:32 Awareness now fills your chest… and your upper back.4:39 Feel the gentle movement here as you breathe.4:46 Let your shoulders soften… letting them drop away from your ears.4:55 Releasing the burdens of the day.4:59 This feeling of softness flows down both of your arms… through the elbows… into your forearms… your wrists… and your hands.5:16 Notice your palms.5:19 The tips of your fingers.5:22 Letting go of any need to grasp or to hold on.5:28 Finally, bring your awareness to your neck and your throat.5:36 Invite them to be soft and open.5:41 Let your jaw release.5:44 Allow a little space to come between your teeth.5:50 Soften the small muscles around your eyes… the space between your eyebrows… and your entire forehead.6:04 Now, feel your whole body.6:08 All at once.6:10 A field of sensation… breathing quietly.6:15 Held.6:16 Supported.6:17 If your mind wanders, just gently bring it back.6:24 There is nowhere else to be.6:28 You have arrived.6:30 There is nothing left to do.6:34 Simply rest.
