Gentle Nightfall: A Calming Meditation to Unwind Your Day

Find a comfortable position, lying down on your back. Let your arms rest by your sides... and allow your feet to fall open naturally. There are twenty-six bones in each of your feet. In our last time together, we practiced the art of letting go. Tonight, we'll invite that same release... but this time, into the very structure of the body...

one small piece at a time. Begin by noticing your breath. Just as it is. No need to change it. The gentle rise... and fall... of your chest or belly. Each breath is an anchor... to this moment. Right here. Right now. Bring your awareness now... all the way down... to your toes. Can you feel them... inside your socks... or under the blanket? Notice the space between each toe.

On your next exhale... imagine a wave of softness washing over them. Let that awareness travel into the soles of your feet. The arches... the heels... resting against the surface beneath you. Letting go of all the standing... and walking... and carrying you through the day. Invite a sense of ease into your ankles. Then up into your calves... and your shins.

Noticing any tightness... without judgment. Just noticing. And with your next out-breath... inviting that tightness to soften. Your awareness moves into your knees... and up into your thighs. These large, strong muscles. Allow them to feel heavy... and completely supported. Letting go of the need to hold on. Now bring your attention to your hips...

and your pelvis. A place where we often store the tensions of the day. Feel the weight of your body... sinking down. Let the surface beneath you hold you completely. Your awareness drifts up into your lower back... and your abdomen. With each breath... your belly gently rises... and falls. A soft, rhythmic motion. Letting go of any holding in your stomach.

Move your attention now to your chest... and your heart space. Feeling the gentle beat of your heart. And up into your shoulders. Perhaps you notice your shoulders are drawn up toward your ears. On your next exhale... give them permission to drop. To melt down... away from your neck. Creating space. Let that feeling of release travel down your arms.

Through your elbows... your forearms... all the way to your fingertips. Your hands have done so much today. Allow them to rest now. Open... and soft. Bring your awareness to your neck... and your throat. Letting go of any unsaid words... any tension from the day. Allow your jaw to be soft... perhaps your lips are slightly parted. Feel the muscles in your cheeks relax.

The tiny muscles around your eyes... let them smooth out. And your forehead... becomes wide and calm. Releasing the day's focus... and concentration. Finally... bring your awareness to the very top of your head. A sense of quiet stillness. And now... feel your whole body. From the tips of your toes... to the crown of your head. All here. All at once.

Breathing. There is nowhere else to be. Nothing else to do. Just this quiet moment of rest. Rest now... in this quiet space you have created.