Let It All Go: A Gentle Nighttime Meditation

the average person takes about 23,000 breaths each day last time we followed our breath to a quiet forest stream tonight we bring that same gentle awareness home right here into the body so find your comfortable place for rest allow your eyes to close whenever you're ready just noticing the support of the surface beneath you and the quiet rhythm of your own breath

now draw your attention all the way down to the very tips of your toes on your next breath in gently curl your toes creating just a little tension holding for a moment and as you breathe out let it all go feel the release now allow that awareness to include your feet and ankles gently tensing just for a moment

and then completely releasing letting your feet feel warm and heavy this wave of relaxation now moves up into your calves and shins gently tightening those muscles and then letting go feeling them soften moving up into your thighs and hips giving them a gentle squeeze and then releasing all effort letting them feel completely supported

now your stomach and chest take a slightly deeper breath in feeling the belly rise and as you exhale allow the stomach to soften completely letting go of any holding here bring that awareness to your hands gently making a soft fist and on the exhale letting the fingers uncurl feeling the palms open and soften

let that feeling of ease travel up your arms and into your shoulders so often we hold the day right here gently lift your shoulders toward your ears and with a soft sigh let them drop away releasing anything you carried today finally your face allow the space between your eyebrows to soften and widen

let your jaw be loose and easy your tongue resting gently in your mouth the whole body is now soft heavy and at rest there is nothing left to do nowhere else to be rest is here