WEBVTT
00:00:02.560 --> 00:00:03.839
Welcome.
00:00:05.120 --> 00:00:12.880
As you begin, know that you can take this practice in whatever position feels most comfortable for you.
00:00:13.919 --> 00:00:22.320
You might be seated in a chair, you might be laying down in bed, you might even be curled up beneath a blanket.
00:00:23.839 --> 00:00:26.559
There's no perfect way to do this.
00:00:27.359 --> 00:00:30.000
Just allow yourself to arrive.
00:00:31.440 --> 00:00:34.960
Take a moment to notice the surface beneath you.
00:00:36.799 --> 00:00:42.640
Notice the way it supports your body without asking anything from you.
00:00:44.240 --> 00:00:52.320
Whether it be the chair beneath you, the bed beneath you, or the floor beneath you.
00:00:53.600 --> 00:00:56.719
Notice how it receives your weight.
00:00:58.079 --> 00:01:01.119
You don't need to hold yourself up right now.
00:01:02.000 --> 00:01:05.040
You don't need to carry the day any longer.
00:01:06.239 --> 00:01:07.840
You're supported.
00:01:08.799 --> 00:01:10.079
You are safe.
00:01:11.280 --> 00:01:16.239
And for the next few moments, nothing is required of you.
00:01:18.400 --> 00:01:24.239
Let's begin now by taking three slow breaths together.
00:01:25.519 --> 00:01:41.280
Breathing in and breathing out and breathing in and breathing out.
00:01:43.920 --> 00:01:44.879
One more.
00:01:46.640 --> 00:01:54.799
Gentle breath in and a long easy breath out.
00:01:58.400 --> 00:02:04.560
Now allow yourself to settle and allow yourself to soften.
00:02:06.400 --> 00:02:09.919
Allow yourself to arrive fully in this moment.
00:02:12.960 --> 00:02:16.560
Now bring awareness to the top of your head.
00:02:18.000 --> 00:02:30.639
Notice your scalp, your forehead, your eyes, your cheeks, your jaw.
00:02:32.560 --> 00:02:38.960
Now without forcing anything, simply invite these areas to soften.
00:02:40.159 --> 00:02:42.639
Let your forehead become smooth.
00:02:43.520 --> 00:02:46.319
Let the muscles around your eyes relax.
00:02:48.080 --> 00:02:50.639
Allow your jaw to unclench.
00:02:52.159 --> 00:02:55.360
Let your tongue rest comfortably.
00:02:56.240 --> 00:02:59.199
Your whole face is softening.
00:02:59.840 --> 00:03:00.879
Relaxing.
00:03:01.840 --> 00:03:02.960
Releasing.
00:03:05.439 --> 00:03:09.280
Now bring awareness to your neck and shoulders.
00:03:10.479 --> 00:03:13.680
Notice any tightness you might be carrying.
00:03:14.879 --> 00:03:31.599
Any effort, any holding, and with your next breath out, allow your shoulders to drop a little lower, a little softer, a little heavier.
00:03:33.280 --> 00:03:40.800
Imagine warmth flowing right through them as though the day is gently melting away.
00:03:43.520 --> 00:04:02.319
Now bring your awareness to your arms, your upper arms, your elbows, your forearms, and your wrists, and your hands.
00:04:04.159 --> 00:04:08.000
Allow them to feel completely supported.
00:04:09.439 --> 00:04:15.919
Nothing to hold, nothing to carry, nothing to do.
00:04:18.879 --> 00:04:21.120
Your hands can rest now.
00:04:23.439 --> 00:04:28.240
Moving your awareness to your chest and upper back.
00:04:30.160 --> 00:04:37.040
Notice the gentle rhythm of your breathing, the steady rise and fall.
00:04:38.639 --> 00:04:48.160
Your breath has been with you all day, and it remains here now, quietly supporting you.
00:04:49.920 --> 00:04:52.480
Allow your chest to soften.
00:04:54.319 --> 00:04:58.720
Allow your back to release into the support beneath you.
00:05:00.399 --> 00:05:03.279
Then bring awareness to your stomach.
00:05:04.399 --> 00:05:10.560
Let it soften, unclench, and release.
00:05:12.480 --> 00:05:15.279
There's nothing to hold on to here.
00:05:17.360 --> 00:05:20.959
Just allowing the breath to move naturally.
00:05:23.600 --> 00:05:26.720
Now your hips and pelvis.
00:05:29.600 --> 00:05:40.959
Let them become heavy, comfortable, and relaxed, sinking into the support beneath you.
00:05:43.360 --> 00:05:57.439
Bring your attention to your thighs, your knees, your calves, your ankles, and your feet.
00:05:59.199 --> 00:06:01.519
Feel the weight of your legs.
00:06:02.560 --> 00:06:05.120
Feel gravity holding them.
00:06:05.920 --> 00:06:09.839
Feel them settling and relaxing.
00:06:11.279 --> 00:06:14.079
Even let your toes soften.
00:06:15.759 --> 00:06:18.560
Your whole body is supported.
00:06:19.519 --> 00:06:22.160
Your whole body is relaxing.
00:06:23.439 --> 00:06:26.079
Your whole body is letting go.
00:06:28.639 --> 00:06:36.000
Now that the body is settling, bring your attention gently to the day you've had.
00:06:37.360 --> 00:06:40.319
Today might have asked a lot from you.
00:06:41.680 --> 00:06:45.439
It might have stretched you in unexpected ways.
00:06:47.040 --> 00:06:58.480
It might have required patience, courage, flexibility, persistence or strength, and yet here you are.
00:06:59.120 --> 00:07:01.040
You made it through.
00:07:01.680 --> 00:07:09.519
You are here, breathing, resting, and safe.
00:07:11.759 --> 00:07:19.199
Sometimes we forget to acknowledge that, but tonight, take a moment to recognize it.
00:07:19.680 --> 00:07:27.040
You made it through the day, just as you've made it through every day before this one.
00:07:28.079 --> 00:07:39.519
Every challenge, every change, every uncertain moment, every one of these an opportunity to grow.
00:07:40.240 --> 00:07:43.600
You have carried yourself through all of it.
00:07:44.480 --> 00:07:51.519
One day at a time, one breath at a time, and here you are.
00:07:52.240 --> 00:08:02.480
You are still moving forward, you are still learning, you are still growing, you are still becoming.
00:08:03.680 --> 00:08:07.360
Allow yourself a moment to feel proud of that.
00:08:08.480 --> 00:08:14.000
Not because everything was perfect, but because you kept going.
00:08:15.600 --> 00:08:22.240
And as you rest here tonight, you no longer need to carry the weight of the day.
00:08:23.040 --> 00:08:24.959
The day is complete.
00:08:26.560 --> 00:08:34.960
It has given what it had to give, and now you can allow it to gently drift behind you.
00:08:37.919 --> 00:08:47.120
Tomorrow is a new day, a fresh beginning, a clean page waiting to be written.
00:08:48.000 --> 00:08:50.159
But tomorrow isn't here yet.
00:08:50.480 --> 00:08:52.480
You don't need to think about it.
00:08:53.120 --> 00:08:54.960
You don't need to plan it.
00:08:56.000 --> 00:08:58.000
You don't need to solve it.
00:08:58.480 --> 00:09:00.320
The future can wait.
00:09:01.279 --> 00:09:03.840
Tomorrow will arrive in its own time.
00:09:04.559 --> 00:09:10.399
And when it does, you'll meet it exactly as you always have.
00:09:11.200 --> 00:09:17.279
One moment, one step, one breath at a time.
00:09:18.399 --> 00:09:24.080
For now, simply return your attention to your breath.
00:09:25.600 --> 00:09:28.720
Breathing in and breathing out.
00:09:29.440 --> 00:09:31.759
There is nothing else to do.
00:09:32.159 --> 00:09:35.279
There is nothing else you need to figure out.
00:09:36.639 --> 00:09:40.399
Just this breath in just this moment.
00:09:43.200 --> 00:09:50.240
As you continue resting here, bring a feeling of appreciation towards your body.
00:09:51.360 --> 00:09:56.080
This body carries you through each and every day.
00:09:57.200 --> 00:10:02.240
This body that continues working quietly for you even now.
00:10:03.919 --> 00:10:06.799
Take a moment to thank your breath.
00:10:08.879 --> 00:10:14.080
That breath arrives on its own again and again.
00:10:15.200 --> 00:10:18.799
Without effort, without a reminder.
00:10:20.240 --> 00:10:21.679
Thank you, breath.
00:10:23.279 --> 00:10:36.799
Take a moment to thank your heart, your faithful heart, beating thousands of times every day, supporting every moment of your life.
00:10:37.759 --> 00:10:39.279
Thank you, heart.
00:10:41.039 --> 00:10:52.000
Thank your digestion, your body's amazing ability to nourish you, to care for you, to restore you.
00:10:53.440 --> 00:11:00.559
Thank your muscles and your bones and your nervous system.
00:11:02.000 --> 00:11:07.600
All the parts of you working together in ways you really need to think about.
00:11:09.120 --> 00:11:16.240
Your body has done so much for you today, and now it deserves rest.
00:11:17.519 --> 00:11:20.000
Now it deserves peace.
00:11:21.279 --> 00:11:24.320
Now it deserves kindness.
00:11:26.240 --> 00:11:32.399
Take a moment to offer gratitude for this day, whatever it contained.
00:11:33.200 --> 00:11:48.559
Whatever it taught you, every day brings something new, a new insight, a new perspective, a new understanding, a new opportunity to grow.
00:11:49.360 --> 00:12:08.559
Not a day passes without us learning something, without life gently shaping us, guiding us, helping us become a little bit wiser and a little stronger and a little more of ourselves.
00:12:09.039 --> 00:12:10.799
So thank you, Day.
00:12:11.279 --> 00:12:13.919
Thank you for all that you brought.
00:12:14.399 --> 00:12:17.440
And thank you for coming to a close now.
00:12:19.919 --> 00:12:24.960
Now allow yourself to become aware once more of the support beneath you.
00:12:27.039 --> 00:12:30.240
Feel how completely you are being held.
00:12:34.879 --> 00:12:37.279
Feel the safety around you.
00:12:38.080 --> 00:12:41.840
You don't need to carry anything else tonight.
00:12:42.480 --> 00:12:44.720
You are supported right now.
00:12:45.840 --> 00:12:48.080
You are safe right now.
00:12:49.200 --> 00:12:54.480
You can let go, you can soften, you can rest.
00:12:55.679 --> 00:13:02.080
Take one slow breath in and breathe out.
00:13:03.919 --> 00:13:09.519
Another gentle breath in and out.
00:13:12.559 --> 00:13:23.360
With each breath, allow yourself to sink a little deeper into comfort, a little deeper into ease, a little deeper into rest.
00:13:24.639 --> 00:13:26.480
You deserve this rest.
00:13:27.840 --> 00:13:30.159
You deserve this peace.
00:13:31.519 --> 00:13:35.759
You deserve this time to restore and replenish.
00:13:36.799 --> 00:13:38.639
The day is complete.
00:13:39.039 --> 00:13:40.799
Tomorrow can wait.
00:13:41.840 --> 00:13:44.320
All is well in this moment.
00:13:45.919 --> 00:13:51.600
You are supported, you are safe, you can let go.
00:13:53.440 --> 00:14:18.159
And as sleep approaches, or as deep rest begins to unfold, allow yourself to simply drift, breathing softly, resting deeply, held by the moment, supported by the earth beneath you, and ready to welcome a new day when it arrives.
00:14:18.720 --> 00:14:52.639
For now though, simply rest and let go of the battery.
00:00:02.560 --> 00:00:03.839
Welcome.
00:00:05.120 --> 00:00:12.880
As you begin, know that you can take this practice in whatever position feels most comfortable for you.
00:00:13.919 --> 00:00:22.320
You might be seated in a chair, you might be laying down in bed, you might even be curled up beneath a blanket.
00:00:23.839 --> 00:00:26.559
There's no perfect way to do this.
00:00:27.359 --> 00:00:30.000
Just allow yourself to arrive.
00:00:31.440 --> 00:00:34.960
Take a moment to notice the surface beneath you.
00:00:36.799 --> 00:00:42.640
Notice the way it supports your body without asking anything from you.
00:00:44.240 --> 00:00:52.320
Whether it be the chair beneath you, the bed beneath you, or the floor beneath you.
00:00:53.600 --> 00:00:56.719
Notice how it receives your weight.
00:00:58.079 --> 00:01:01.119
You don't need to hold yourself up right now.
00:01:02.000 --> 00:01:05.040
You don't need to carry the day any longer.
00:01:06.239 --> 00:01:07.840
You're supported.
00:01:08.799 --> 00:01:10.079
You are safe.
00:01:11.280 --> 00:01:16.239
And for the next few moments, nothing is required of you.
00:01:18.400 --> 00:01:24.239
Let's begin now by taking three slow breaths together.
00:01:25.519 --> 00:01:41.280
Breathing in and breathing out and breathing in and breathing out.
00:01:43.920 --> 00:01:44.879
One more.
00:01:46.640 --> 00:01:54.799
Gentle breath in and a long easy breath out.
00:01:58.400 --> 00:02:04.560
Now allow yourself to settle and allow yourself to soften.
00:02:06.400 --> 00:02:09.919
Allow yourself to arrive fully in this moment.
00:02:12.960 --> 00:02:16.560
Now bring awareness to the top of your head.
00:02:18.000 --> 00:02:30.639
Notice your scalp, your forehead, your eyes, your cheeks, your jaw.
00:02:32.560 --> 00:02:38.960
Now without forcing anything, simply invite these areas to soften.
00:02:40.159 --> 00:02:42.639
Let your forehead become smooth.
00:02:43.520 --> 00:02:46.319
Let the muscles around your eyes relax.
00:02:48.080 --> 00:02:50.639
Allow your jaw to unclench.
00:02:52.159 --> 00:02:55.360
Let your tongue rest comfortably.
00:02:56.240 --> 00:02:59.199
Your whole face is softening.
00:02:59.840 --> 00:03:00.879
Relaxing.
00:03:01.840 --> 00:03:02.960
Releasing.
00:03:05.439 --> 00:03:09.280
Now bring awareness to your neck and shoulders.
00:03:10.479 --> 00:03:13.680
Notice any tightness you might be carrying.
00:03:14.879 --> 00:03:31.599
Any effort, any holding, and with your next breath out, allow your shoulders to drop a little lower, a little softer, a little heavier.
00:03:33.280 --> 00:03:40.800
Imagine warmth flowing right through them as though the day is gently melting away.
00:03:43.520 --> 00:04:02.319
Now bring your awareness to your arms, your upper arms, your elbows, your forearms, and your wrists, and your hands.
00:04:04.159 --> 00:04:08.000
Allow them to feel completely supported.
00:04:09.439 --> 00:04:15.919
Nothing to hold, nothing to carry, nothing to do.
00:04:18.879 --> 00:04:21.120
Your hands can rest now.
00:04:23.439 --> 00:04:28.240
Moving your awareness to your chest and upper back.
00:04:30.160 --> 00:04:37.040
Notice the gentle rhythm of your breathing, the steady rise and fall.
00:04:38.639 --> 00:04:48.160
Your breath has been with you all day, and it remains here now, quietly supporting you.
00:04:49.920 --> 00:04:52.480
Allow your chest to soften.
00:04:54.319 --> 00:04:58.720
Allow your back to release into the support beneath you.
00:05:00.399 --> 00:05:03.279
Then bring awareness to your stomach.
00:05:04.399 --> 00:05:10.560
Let it soften, unclench, and release.
00:05:12.480 --> 00:05:15.279
There's nothing to hold on to here.
00:05:17.360 --> 00:05:20.959
Just allowing the breath to move naturally.
00:05:23.600 --> 00:05:26.720
Now your hips and pelvis.
00:05:29.600 --> 00:05:40.959
Let them become heavy, comfortable, and relaxed, sinking into the support beneath you.
00:05:43.360 --> 00:05:57.439
Bring your attention to your thighs, your knees, your calves, your ankles, and your feet.
00:05:59.199 --> 00:06:01.519
Feel the weight of your legs.
00:06:02.560 --> 00:06:05.120
Feel gravity holding them.
00:06:05.920 --> 00:06:09.839
Feel them settling and relaxing.
00:06:11.279 --> 00:06:14.079
Even let your toes soften.
00:06:15.759 --> 00:06:18.560
Your whole body is supported.
00:06:19.519 --> 00:06:22.160
Your whole body is relaxing.
00:06:23.439 --> 00:06:26.079
Your whole body is letting go.
00:06:28.639 --> 00:06:36.000
Now that the body is settling, bring your attention gently to the day you've had.
00:06:37.360 --> 00:06:40.319
Today might have asked a lot from you.
00:06:41.680 --> 00:06:45.439
It might have stretched you in unexpected ways.
00:06:47.040 --> 00:06:58.480
It might have required patience, courage, flexibility, persistence or strength, and yet here you are.
00:06:59.120 --> 00:07:01.040
You made it through.
00:07:01.680 --> 00:07:09.519
You are here, breathing, resting, and safe.
00:07:11.759 --> 00:07:19.199
Sometimes we forget to acknowledge that, but tonight, take a moment to recognize it.
00:07:19.680 --> 00:07:27.040
You made it through the day, just as you've made it through every day before this one.
00:07:28.079 --> 00:07:39.519
Every challenge, every change, every uncertain moment, every one of these an opportunity to grow.
00:07:40.240 --> 00:07:43.600
You have carried yourself through all of it.
00:07:44.480 --> 00:07:51.519
One day at a time, one breath at a time, and here you are.
00:07:52.240 --> 00:08:02.480
You are still moving forward, you are still learning, you are still growing, you are still becoming.
00:08:03.680 --> 00:08:07.360
Allow yourself a moment to feel proud of that.
00:08:08.480 --> 00:08:14.000
Not because everything was perfect, but because you kept going.
00:08:15.600 --> 00:08:22.240
And as you rest here tonight, you no longer need to carry the weight of the day.
00:08:23.040 --> 00:08:24.959
The day is complete.
00:08:26.560 --> 00:08:34.960
It has given what it had to give, and now you can allow it to gently drift behind you.
00:08:37.919 --> 00:08:47.120
Tomorrow is a new day, a fresh beginning, a clean page waiting to be written.
00:08:48.000 --> 00:08:50.159
But tomorrow isn't here yet.
00:08:50.480 --> 00:08:52.480
You don't need to think about it.
00:08:53.120 --> 00:08:54.960
You don't need to plan it.
00:08:56.000 --> 00:08:58.000
You don't need to solve it.
00:08:58.480 --> 00:09:00.320
The future can wait.
00:09:01.279 --> 00:09:03.840
Tomorrow will arrive in its own time.
00:09:04.559 --> 00:09:10.399
And when it does, you'll meet it exactly as you always have.
00:09:11.200 --> 00:09:17.279
One moment, one step, one breath at a time.
00:09:18.399 --> 00:09:24.080
For now, simply return your attention to your breath.
00:09:25.600 --> 00:09:28.720
Breathing in and breathing out.
00:09:29.440 --> 00:09:31.759
There is nothing else to do.
00:09:32.159 --> 00:09:35.279
There is nothing else you need to figure out.
00:09:36.639 --> 00:09:40.399
Just this breath in just this moment.
00:09:43.200 --> 00:09:50.240
As you continue resting here, bring a feeling of appreciation towards your body.
00:09:51.360 --> 00:09:56.080
This body carries you through each and every day.
00:09:57.200 --> 00:10:02.240
This body that continues working quietly for you even now.
00:10:03.919 --> 00:10:06.799
Take a moment to thank your breath.
00:10:08.879 --> 00:10:14.080
That breath arrives on its own again and again.
00:10:15.200 --> 00:10:18.799
Without effort, without a reminder.
00:10:20.240 --> 00:10:21.679
Thank you, breath.
00:10:23.279 --> 00:10:36.799
Take a moment to thank your heart, your faithful heart, beating thousands of times every day, supporting every moment of your life.
00:10:37.759 --> 00:10:39.279
Thank you, heart.
00:10:41.039 --> 00:10:52.000
Thank your digestion, your body's amazing ability to nourish you, to care for you, to restore you.
00:10:53.440 --> 00:11:00.559
Thank your muscles and your bones and your nervous system.
00:11:02.000 --> 00:11:07.600
All the parts of you working together in ways you really need to think about.
00:11:09.120 --> 00:11:16.240
Your body has done so much for you today, and now it deserves rest.
00:11:17.519 --> 00:11:20.000
Now it deserves peace.
00:11:21.279 --> 00:11:24.320
Now it deserves kindness.
00:11:26.240 --> 00:11:32.399
Take a moment to offer gratitude for this day, whatever it contained.
00:11:33.200 --> 00:11:48.559
Whatever it taught you, every day brings something new, a new insight, a new perspective, a new understanding, a new opportunity to grow.
00:11:49.360 --> 00:12:08.559
Not a day passes without us learning something, without life gently shaping us, guiding us, helping us become a little bit wiser and a little stronger and a little more of ourselves.
00:12:09.039 --> 00:12:10.799
So thank you, Day.
00:12:11.279 --> 00:12:13.919
Thank you for all that you brought.
00:12:14.399 --> 00:12:17.440
And thank you for coming to a close now.
00:12:19.919 --> 00:12:24.960
Now allow yourself to become aware once more of the support beneath you.
00:12:27.039 --> 00:12:30.240
Feel how completely you are being held.
00:12:34.879 --> 00:12:37.279
Feel the safety around you.
00:12:38.080 --> 00:12:41.840
You don't need to carry anything else tonight.
00:12:42.480 --> 00:12:44.720
You are supported right now.
00:12:45.840 --> 00:12:48.080
You are safe right now.
00:12:49.200 --> 00:12:54.480
You can let go, you can soften, you can rest.
00:12:55.679 --> 00:13:02.080
Take one slow breath in and breathe out.
00:13:03.919 --> 00:13:09.519
Another gentle breath in and out.
00:13:12.559 --> 00:13:23.360
With each breath, allow yourself to sink a little deeper into comfort, a little deeper into ease, a little deeper into rest.
00:13:24.639 --> 00:13:26.480
You deserve this rest.
00:13:27.840 --> 00:13:30.159
You deserve this peace.
00:13:31.519 --> 00:13:35.759
You deserve this time to restore and replenish.
00:13:36.799 --> 00:13:38.639
The day is complete.
00:13:39.039 --> 00:13:40.799
Tomorrow can wait.
00:13:41.840 --> 00:13:44.320
All is well in this moment.
00:13:45.919 --> 00:13:51.600
You are supported, you are safe, you can let go.
00:13:53.440 --> 00:14:18.159
And as sleep approaches, or as deep rest begins to unfold, allow yourself to simply drift, breathing softly, resting deeply, held by the moment, supported by the earth beneath you, and ready to welcome a new day when it arrives.
00:14:18.720 --> 00:14:52.639
For now though, simply rest and let go of the battery.
