Gentle Nightfall: A Calming Meditation to Release the Day

The quietest room on Earth is an anechoic chamber in Minneapolis, with a background noise level of negative 24.9 decibels. In our Gentle Nightfall meditation, we found that same kind of quiet using our breath. Tonight, we’ll invite that quiet into the body itself.

Find a comfortable position. Lying down, if that feels right for you. Allow your eyes to gently close. There is nothing you need to do. Nowhere you need to be. Simply begin by noticing your breath. The gentle rise and fall. In... and out. Not trying to change anything.

Just noticing. Now, bring your awareness all the way down to your toes. Just feeling into the tips of your toes. You might notice warmth, or coolness, or maybe nothing at all. That's okay. And with your next exhale, imagine any tension just melting away from your toes.

Allowing this awareness to travel into the soles of your feet. The arches. The heels resting against the surface beneath you. With each breath out, letting the feet become a little heavier… a little softer. And now moving this gentle attention into your ankles.

Your calves. Your shins. Simply noticing what is here. And with the out-breath, inviting a sense of release. The awareness flows up to your knees. The front, and the back of the knees. And then up into your thighs. Feeling the weight of these large muscles.

Letting them be fully supported. Releasing. Now, bring your awareness to your hips. Your pelvis. A place that holds so much of our day. With your exhale, allow this area to soften. To open. And letting the awareness fill your abdomen. Noticing the gentle movement here as you breathe.

Then moving to your lower back. Letting it release into the surface beneath you. The awareness travels up your spine. Through the upper back… and across your chest. Feeling the gentle expansion with the in-breath. And the soft release with the out-breath.

Let this softness flow into your shoulders. A place we often carry so much tension. Just allow them to drop. To melt away from your ears. And this feeling of release flows down through your arms. Your elbows. Forearms. Wrists. All the way to the tips of your fingers.

Your arms feel heavy, and warm, and still. Now, bring your awareness to your neck. The back of the neck. The sides. The throat. Allowing it to be long, and free. Soften your jaw. Let your tongue rest gently in your mouth. Allow the little muscles around your eyes to smooth out.

Your forehead becomes wide and open. Finally, bring your awareness to the very top of your head. A sense of stillness. A sense of peace. For a moment, just rest here. Aware of your whole body. Breathing. Held. Still. There is nothing left to do. The day is complete.

Simply allow yourself to rest.