Transcript
[0:01] Good evening. It's Tansy here
[0:04] with a deep sleep hypnosis for
[0:06] overthinkers.
[0:08] It will help quiet in a busy mind at
[0:10] night. So, there's nothing left to
[0:12] think.
[0:14] And sleep can come easily.
[0:16] Steady brown noise runs underneath.
[0:20] With nothing melodic for a busy mind to
[0:22] follow.
[0:24] So, for now
[0:29] this is your time.
[0:34] When you're ready,
[0:37] gently closing down your eyes.
[0:45] As I guide you
[0:47] into deep
[0:49] restorative
[0:51] rest.
[0:56] There will be less
[0:58] and less
[1:00] for you to think about.
[1:07] You will not have to force your mind to
[1:09] become quiet.
[1:13] Every thought that arrives
[1:16] can simply become
[1:19] a little slower
[1:22] and a little heavier.
[1:27] Until reaching for that next thought
[1:31] feels like more effort [clears throat]
[1:34] than it's worth.
[1:42] Tonight
[1:45] we are gently taking the work away from
[1:48] your mind
[1:50] one piece at a time.
[1:56] Until there is nothing that needs your
[1:59] attention.
[2:07] By the end of this meditation,
[2:12] if you have not already drifted into
[2:14] sleep,
[2:18] your body and mind
[2:21] will be ready to rest.
[2:29] Whenever you feel the gentle pull of
[2:31] sleep,
[2:34] you can simply let go.
[2:41] There is no need to listen all the way
[2:44] through.
[2:50] And telling an overactive mind to stop
[2:52] thinking
[2:54] rarely works.
[2:58] Tonight, we're going to approach it
[2:59] differently.
[3:04] I will speak calmly and directly to the
[3:08] deeper part of you.
[3:13] This is the part that sometimes keeps
[3:16] running long after the rest of you has
[3:19] gone to bed.
[3:25] Your body will settle first.
[3:29] Will become slower,
[3:31] softer,
[3:33] and heavier.
[3:37] As your body settles,
[3:40] your mind will gradually realize
[3:44] there's nothing left to to guard,
[3:47] and nowhere it needs to go.
[3:55] >> Later, we will count down together.
[4:00] With every number,
[4:02] the thoughts of the day will seem a
[4:04] little more distant.
[4:09] For now, all you need to do is make
[4:12] yourself comfortable.
[4:19] You can adjust your pillow if you need
[4:21] to.
[4:24] You can move the covers until they feel
[4:27] exactly right.
[4:31] You can make any final adjustments
[4:34] that will help your body remain still
[4:37] and comfortable.
[4:42] Now, allow all your attention
[4:45] to settle
[4:46] into the weight of your body on the bed.
[5:00] Notice the back of your head
[5:02] resting on the pillow.
[5:06] Notice your shoulders,
[5:10] your hips,
[5:11] and the backs of your legs.
[5:16] Your whole body is being supported.
[5:21] You're being held by something solid
[5:25] that is not going anywhere.
[5:31] You do not have to hold yourself up
[5:34] anymore.
[5:38] Now,
[5:39] take three slow and comfortable breaths.
[5:45] This is the only thing you need to do
[5:48] right now.
[5:51] Breathe in gently through your nose.
[5:55] And then breathe out slowly through your
[5:57] nose or mouth.
[6:04] Take another slow and easy breath in.
[6:09] And allow the breath to leave your body
[6:11] without any effort.
[6:19] Take one more gentle breath in.
[6:24] And then breathe out slowly and
[6:26] completely.
[6:32] As each out breath becomes slower,
[6:36] your body receives the message that it
[6:39] can begin to settle.
[6:45] Nothing is being asked of you.
[6:51] Nothing needs to be solved right now.
[6:58] And now, since you're feeling more
[7:00] relaxed,
[7:02] I would like you to imagine
[7:05] there is a dial somewhere just behind
[7:08] you.
[7:11] This dial controls how much effort your
[7:13] body is making.
[7:18] The dial may still be turned up from
[7:20] everything you've done today.
[7:25] You do not need to switch it off all at
[7:27] once.
[7:30] Simply imagine turning it down by one
[7:33] small notch.
[7:38] As the dial turns down,
[7:42] allow your shoulders
[7:44] to drop.
[7:49] Let them remain exactly where they land.
[8:00] Turn the dial down by another notch.
[8:05] And allow your jaw to loosen.
[8:14] Let your teeth remain slightly apart.
[8:20] And let your tongue rest softly in your
[8:23] mouth.
[8:30] Turn the dial down one more notch.
[8:38] Let your hands open.
[8:42] And allow your arms to grow heavier.
[8:50] As the dial continues to turn down.
[8:55] Allow the whole front of your body to
[8:57] soften.
[9:06] If a yawn wants to come,
[9:09] you can let it happen.
[9:18] Let every muscle
[9:21] in your face release.
[9:24] The expression
[9:26] it's been holding.
[9:32] Your face does not need to communicate
[9:36] anything
[9:39] to anyone
[9:41] tonight.
[9:49] As the effort leaves your body,
[9:53] a gentle heaviness
[9:57] can begin to arrive.
[10:01] This is the comfortable kind of
[10:03] heaviness
[10:06] that comes
[10:09] when nothing needs you.
[10:16] Let that heaviness begin at the place
[10:19] farthest from your thinking.
[10:24] Allow your attention to move all the way
[10:27] down to your feet.
[10:35] Notice the soles of your feet,
[10:42] your heels,
[10:47] and the small bones across the tops of
[10:49] your feet.
[10:56] Let your feet become warm, quiet, and
[10:58] heavy.
[11:05] They are finished with the day.
[11:14] Allow that heaviness to spread through
[11:16] your ankles,
[11:19] into your calves,
[11:24] and shins.
[11:29] Your legs have carried you through the
[11:30] day.
[11:35] And now
[11:37] they can become
[11:40] completely still.
[11:48] Let the heaviness move
[11:51] through your knees
[11:56] and into your thighs.
[12:04] Allow it to reach your hips.
[12:11] Feel your hips sinking into the bed.
[12:20] Let them widen and give their full
[12:22] weight to the surface beneath you.
[12:32] Allow the heaviness to move gently into
[12:34] your belly.
[12:42] Let your belly soften completely.
[12:51] You do not need to hold it in
[12:55] or control it.
[13:03] Feel the muscles of your lower back
[13:06] begin to release.
[13:14] Let that release travel into the middle
[13:16] of your back.
[13:23] Imagine every muscle
[13:26] along spine
[13:30] unwinding
[13:33] one
[13:36] by one.
[13:47] Your chest continues to rise and fall
[13:53] without any help from you.
[14:00] Your breathing knows
[14:04] exactly what to do.
[14:15] Let the heaviness move outward
[14:18] through your shoulders
[14:22] and down your arms.
[14:27] Allow your elbows
[14:30] to become heavy.
[14:36] Let your forearms settle.
[14:42] Feel the weight continuing down into
[14:45] your hands.
[14:52] Your hands can open
[14:55] if they have not already.
[15:01] Whatever they were holding onto today
[15:06] can be put down
[15:08] for now.
[15:14] Allow your shoulders
[15:17] to drop
[15:18] a little further.
[15:26] >> Let the softness
[15:28] travel upward
[15:31] through your neck
[15:34] and into your throat.
[15:41] Your throat
[15:44] can become soft
[15:47] and quiet.
[15:55] Allow the softness
[15:58] to move into your jaw.
[16:06] Let your teeth remain apart.
[16:13] Allow your jaw
[16:17] to hang loosely
[16:20] and comfortably.
[16:27] And most all of you
[16:31] is resting
[16:33] now.
[16:40] Imagine
[16:42] that your body
[16:45] is like a quiet house
[16:49] at the end of the night.
[16:54] The lights have gone out
[16:57] room by room.
[17:01] The rooms below
[17:05] are dark,
[17:07] peaceful,
[17:09] and still.
[17:16] There is only one small light remaining.
[17:22] It's upstairs.
[17:27] Behind your eyes.
[17:31] And across your forehead.
[17:37] This is the room where the thinking
[17:39] happens.
[17:46] You do not need to switch that light
[17:48] off.
[17:53] You can simply allow it to grow dimmer
[17:56] by itself.
[18:03] Feel your forehead becoming smooth.
[18:11] Allow the space between your eyebrows to
[18:13] widen.
[18:20] Let your eyes become heavy in their
[18:22] sockets.
[18:30] The final light behind your eyes is
[18:33] becoming softer now.
[18:39] It's only a quiet glow.
[18:44] And even that glow is beginning to fade.
[18:52] Your mind has been trying to help you.
[18:59] Perhaps it keeps thinking.
[19:03] Because it's been trying to keep you
[19:05] ahead of something.
[19:11] Perhaps it learned that
[19:14] if it could think carefully enough
[19:18] it might see every problem coming
[19:22] before it arrived.
[19:33] Your mind may have become used to
[19:35] staying awake
[19:38] checking
[19:41] solving
[19:44] planning
[19:47] and figuring things out
[19:51] long after the rest of you is ready for
[19:53] sleep.
[19:58] Tonight, however
[20:02] it does not have to continue.
[20:10] Nothing needs to be solved right now.
[20:17] You are allowed to leave today exactly
[20:21] as it is.
[20:27] You are allowed to leave questions
[20:29] unanswered
[20:31] and tasks unfinished.
[20:40] If another thought appears
[20:43] that is all right.
[20:48] You do not need to finish it
[20:51] answer it
[20:53] or push it away.
[21:03] You can let it remain unfinished
[21:07] while your attention returns
[21:10] to the weight of your body on the bed.
[21:17] A thought can be present
[21:20] without requiring anything from you.
[21:30] The part of you that has been keeping
[21:32] watch can begin to stand down now.
[21:41] The house is quiet.
[21:46] You have handled today as well as you
[21:49] could.
[21:54] And the rest can wait until morning.
[22:01] For these next few hours nothing is
[22:04] required of you.
[22:17] In a moment, I will count down from 10
[22:20] to 0.
[22:24] Each number will allow the remaining
[22:26] light
[22:27] to grow a little dimmer.
[22:33] Each number will carry you a little
[22:35] further from the activity of the day.
[22:43] You do not need to reach zero.
[22:48] If sleep comes before then you can let
[22:50] it take you.
[22:55] We begin at 10.
[22:58] At 10, allow yourself
[23:02] to start sinking into the bed.
[23:10] Nine.
[23:12] Feel your body becoming heavier
[23:15] and your breathing becoming slower.
[23:22] At eight, let the day move a little
[23:25] further away from you.
[23:32] At seven, remind yourself that nothing
[23:36] needs to be decided right now.
[23:44] At six, allow everything to become
[23:47] softer,
[23:48] quieter, and deeper.
[23:56] At five, you are halfway down
[23:59] and the thinking mind is already
[24:02] becoming distant.
[24:10] At four, let the last glow behind your
[24:13] forehead become softer and smaller.
[24:22] At three, allow yourself to continue
[24:26] sinking and settling.
[24:34] There is nothing you need to reach for.
[24:42] At two, let the remaining light dim
[24:46] almost completely.
[24:53] At one, feel how heavy and still your
[24:57] body has become.
[25:04] At zero, there is nowhere else to go
[25:09] and nothing else to do.
[25:13] Rest is already here.
[25:19] You are allowed to leave everything
[25:22] unfinished.
[25:33] And as you rest,
[25:35] imagine somewhere deep within you,
[25:39] a quiet librarian works gently through
[25:42] the night.
[25:46] The library is still
[25:49] and there is no hurry.
[25:54] One by one,
[25:57] the librarian gathers the scattered
[25:59] pages of the day.
[26:05] Each memory, feeling,
[26:08] and unfinished thought
[26:11] is considered quietly
[26:14] and placed where it belongs.
[26:19] Some things are filed away.
[26:24] Some are left on the shelf to be
[26:26] considered another day.
[26:30] Anything that does not need your
[26:32] attention
[26:33] is allowed to settle.
[26:40] The librarian does not need to wake you
[26:43] or ask you a single question.
[26:51] The librarian does not need you to
[26:54] supervise.
[27:00] The sorting happens naturally
[27:02] and quietly while you rest.
[27:09] You do not have to organize today.
[27:16] You do not have to understand everything
[27:19] before you sleep.
[27:26] You can leave it all in capable hands.
[27:34] By morning, some things may feel
[27:36] clearer.
[27:40] Other things can remain on the shelf
[27:43] until the right time.
[27:49] For now, the library's quiet.
[27:55] The pages are settling into place.
[28:01] And there is nothing left for you to do.
[28:11] And from this point on, you no longer
[28:13] need to follow my words.
[28:22] Allow the words to lose their edges.
[28:31] Let their meaning fade fast.
[28:39] Then let the shape of the words
[28:43] begin to disappear.
[28:46] Until my voice becomes only a quiet
[28:49] sound
[28:51] somewhere in the room.
[28:57] If part of you is listening,
[29:01] that is perfectly fine.
[29:08] You can simply remain here
[29:12] and sleep will do the rest.
[29:18] You can let my words
[29:21] come and go
[29:23] like soft sounds moving through a
[29:25] darkened room,
[29:32] drifting quietly in the background.
[29:41] Nothing needs to be solved tonight.
[29:50] I am allowed to leave things unfinished.
[30:04] I do not have to follow every thought.
[30:16] What matters can wait until morning.
[30:27] My body can rest before everything is
[30:29] settled.
[30:37] I do not have to keep watch tonight.
[30:48] >> My mind can do its quiet work while I
[30:50] rest.
[30:56] Sleep can arrive in its own time.
[31:03] Nothing needs to be solved tonight.
[31:13] I am allowed to leave things unfinished.
[31:26] I do not have to keep watch tonight.
[31:35] The final light is growing dimmer now.
[31:44] The house is quiet.
[31:52] My body is resting.
[32:01] My mind is becoming still.
[32:10] Sleep can do the rest.
[32:18] Nothing needs to be solved right now.
[32:25] And now, since you're feeling more
[32:27] relaxed,
[32:29] I would like you to imagine
[32:32] there is a dial somewhere just behind
[32:35] you.
[32:38] This dial controls how much effort your
[32:40] body is making.
[32:45] The dial may still be turned up from
[32:47] everything you've done today.
[32:52] You do not need to switch it off all at
[32:54] once.
[32:57] Simply imagine turning it down by one
[33:00] small notch.
[33:05] As the dial turns down,
[33:09] allow your shoulders
[33:11] to drop.
[33:16] Let them remain exactly where they land.
[33:27] Turn the dial down by another notch.
[33:32] And allow your jaw to loosen.
[33:41] Let your teeth remain slightly apart.
[33:47] And let your tongue rest softly in your
[33:50] mouth.
[33:57] Turn the dial down one more notch.
[34:05] Let your hands open.
[34:09] And allow your arms to grow heavier.
[34:17] As the dial continues to turn down,
[34:22] allow the whole front of your body to
[34:24] soften.
[34:33] If a yawn wants to come,
[34:36] you can let it happen.
[34:45] Let every muscle
[34:48] in your face release
[34:51] the expression
[34:53] it's been holding.
[34:59] Your face does not need to communicate
[35:03] anything
[35:06] to anyone
[35:08] tonight.
[35:16] As the effort leaves your body,
[35:20] a gentle heaviness
[35:24] can begin to arrive.
[35:28] This is the comfortable kind of
[35:30] heaviness
[35:33] that comes
[35:36] when nothing needs you.
[35:43] Let that heaviness begin at the place
[35:46] farthest from your thinking.
[35:51] Allow your attention to move all the way
[35:54] down to your feet.
[36:02] Notice the soles of your feet,
[36:09] your heels,
[36:14] the small bones across the tops of your
[36:16] feet.
[36:23] Let your feet become warm, quiet, and
[36:26] heavy.
[36:32] They have finished with the day.
[36:41] Allow that heaviness to spread through
[36:43] your ankles
[36:47] into your calves
[36:51] and shins.
[36:56] Your legs have carried you through the
[36:57] day.
[37:02] And now
[37:04] they can become
[37:07] completely still.
[37:15] Let heaviness move
[37:18] through your knees
[37:23] and to your thighs.
[37:31] Allow it to reach your hips.
[37:38] Feel your hips sinking into the bed.
[37:47] Let them widen and give their full
[37:49] weight to the surface beneath you.
[37:59] Allow the heaviness to move gently into
[38:01] your belly.
[38:09] Let your belly soften completely.
[38:18] You do not need to hold it in
[38:22] or control it.
[38:30] Feel the muscles of your lower back
[38:34] begin to release.
[38:41] Let that release travel into the middle
[38:43] of your back.
[38:50] Imagine every muscle
[38:54] along your spine
[38:57] unwinding
[39:00] one
[39:03] by one.
[39:14] Your chest continues to rise and fall
[39:20] without any help from you.
[39:27] Your breathing knows
[39:31] exactly what to do.
[39:42] Let the heaviness move outward
[39:45] through your shoulders
[39:49] and down your arms.
[39:54] Allow your elbows
[39:57] to become heavy.
[40:03] Let your forearms settle.
[40:09] Feel the weight continuing down into
[40:12] your hands.
[40:18] Your hands can open
[40:22] if they have not already.
[40:28] Whatever they were holding on to today
[40:33] can be put down
[40:35] and now
[40:41] allow your shoulders
[40:44] to drop
[40:45] a little farther.
[40:53] Let the softness
[40:55] travel upward
[40:58] through your neck
[41:01] and into your throat.
[41:08] Your throat
[41:11] can become soft
[41:14] and quiet.
[41:22] Allow the softness
[41:25] to move into your jaw.
[41:33] Let your teeth remain apart.
[41:40] Allow your jaw
[41:44] to hang loosely
[41:47] and comfortably.
[41:54] And most of you
[41:58] is resting
[42:00] now.
[42:07] Imagine
[42:09] that your body
[42:12] is like a quiet house
[42:16] at the end of the night.
[42:21] The lights have gone out
[42:24] room by room.
[42:28] The rooms below
[42:32] are dark,
[42:34] peaceful,
[42:37] and still.
[42:43] There is only one small light remaining.
[42:50] It's upstairs
[42:54] behind your eyes
[42:58] and across your forehead.
[43:04] This is the room where the thinking
[43:06] happens.
[43:13] You do not need to switch that light
[43:15] off.
[43:20] You can simply allow it to grow dimmer
[43:23] by itself.
[43:30] Feel your forehead becoming smooth.
[43:38] Allow the space between your eyebrows to
[43:40] widen.
[43:47] Let your eyes become heavy in their
[43:49] sockets.
[43:57] The final light behind your eyes is
[44:00] becoming softer now.
[44:07] There's only a quiet glow.
[44:12] And even that glow is beginning to fade.
[44:19] Your mind has been trying to help you.
[44:26] Perhaps it keeps thinking
[44:30] because it's been trying to keep you
[44:32] ahead of something.
[44:38] Perhaps it learned that
[44:41] if it could think carefully enough,
[44:46] it might see every problem coming
[44:49] before it arrived.
[45:00] Your mind may have become used to
[45:02] staying awake,
[45:05] checking,
[45:08] solving,
[45:11] planning,
[45:14] and figuring things out
[45:18] long after the rest of you is ready for
[45:20] sleep.
[45:25] Tonight, however,
[45:29] it does not have to continue.
[45:37] Nothing needs to be solved right now.
[45:45] You are allowed to leave today exactly
[45:48] as it is.
[45:54] You are allowed to leave questions
[45:56] unanswered
[45:58] and tasks unfinished.
[46:07] If another thought appears,
[46:10] that is all right.
[46:15] You do not need to finish it,
[46:19] answer it,
[46:20] or push it away.
[46:30] You can let it remain unfinished
[46:34] while your attention returns
[46:37] to the weight of your body on the bed.
[46:44] A thought can be present
[46:47] without requiring anything from you.
[46:57] The part of you that has been keeping
[46:59] watch
[47:00] can begin to stand down now.
[47:08] The house is quiet.
[47:13] You have handled today as well as you
[47:16] could.
[47:21] And the rest can wait until morning.
[47:28] For these next few hours, nothing is
[47:31] required of you.
[47:44] In a moment, I will count down from 10
[47:47] to 0.
[47:51] Each number will allow the remaining
[47:53] light
[47:54] to grow a little dimmer.
[48:00] Each number will carry you a little
[48:02] further from the activity of the day.
[48:10] You do not need to reach zero.
[48:15] If sleep comes before then, you can let
[48:17] it take you.
[48:22] We begin at 10.
[48:25] At 10, allow yourself
[48:29] to start sinking into the bed.
[48:37] Nine,
[48:39] feel your body becoming heavier
[48:42] and your breathing becoming slower.
[48:49] At eight, let the day move a little
[48:52] further away from you.
[48:59] At seven, remind yourself that nothing
[49:03] needs to be decided right now.
[49:11] At six, allow everything to become
[49:14] softer,
[49:15] quieter, and deeper.
[49:23] At five, you are halfway down
[49:26] and the thinking mind is already
[49:29] becoming distant.
[49:37] At four, let the last glow behind your
[49:40] forehead become softer and smaller.
[49:49] At three, allow yourself to continue
[49:53] sinking and settling.
[50:01] There is nothing you need to reach for.
[50:09] At two, let the remaining light dim
[50:13] almost completely.
[50:20] At one, feel how heavy and still your
[50:24] body has become.
[50:31] At zero, there is nowhere else to go
[50:36] and nothing else to do.
[50:40] Rest is already here.
[50:46] You are allowed to leave everything
[50:49] unfinished.
[51:00] And as you rest,
[51:02] imagine somewhere deep within you,
[51:06] a quiet librarian works gently through
[51:09] the night.
[51:13] The library is still
[51:16] and there is no hurry.
[51:21] One by one,
[51:24] the librarian gathers the scattered
[51:26] pages of the day.
[51:31] Each memory, feeling,
[51:35] and unfinished thought
[51:38] is considered quietly
[51:41] and placed where it belongs.
[51:46] Some things are filed away.
[51:51] Some are left on the shelf to be
[51:53] considered another day.
[51:57] Anything that does not need your
[51:59] attention
[52:00] is allowed to settle.
[52:07] The librarian does not need to wake you
[52:11] or ask you a single question.
[52:18] The librarian does not need you to
[52:21] supervise.
[52:27] The sorting happens naturally
[52:29] and quietly while you rest.
[52:36] You do not have to organize today.
[52:43] You do not have to understand everything
[52:46] before you sleep.
[52:53] You can leave it all in capable hands.
[53:01] By morning, some things may feel
[53:03] clearer.
[53:07] Other things can remain on the shelf
[53:10] until the right time.
[53:16] For now, the library is quiet.
[53:22] The pages are settling into place.
[53:28] And there is nothing left for you to do.
[53:38] And from this point on, you no longer
[53:41] need to follow my words.
[53:49] Allow the words to lose their edges.
[53:58] Let their meaning fade first.
[54:06] And let the shape of the words
[54:10] begin to disappear.
[54:13] Until my voice becomes only a quiet
[54:16] sound
[54:18] somewhere in the room.
[54:25] If part of you is listening,
[54:28] that is perfectly fine.
[54:35] You can simply remain here.
[54:39] And sleep will do the rest.
[54:45] You can let my words
[54:48] come and go
[54:50] like soft sounds moving through a
[54:52] darkened room,
[54:59] drifting quietly in the background.
[55:08] Nothing needs to be solved tonight.
[55:17] I am allowed to leave things unfinished.
[55:31] I do not have to follow every thought.
[55:43] >> All matters can wait until morning.
[55:54] My body can rest before everything is
[55:56] settled.
[56:04] I do not have to keep watch tonight.
[56:15] My mind can do its quiet work while I
[56:17] rest.
[56:23] Sleep can arrive in its own time.
[56:30] Nothing needs to be solved tonight.
[56:40] I am allowed to leave things unfinished.
[56:53] I do not have to keep watch tonight.
[57:02] The final light is growing dimmer now.
[57:11] The house is quiet.
[57:19] My body is resting.
[57:28] My mind is becoming still.
[57:37] >> Sleep can do the rest.
[57:44] Nothing needs to be solved right now.
[57:52] And now, since you're feeling more
[57:53] relaxed,
[57:56] I would like you to imagine
[57:58] there is a dial somewhere just behind
[58:01] you.
[58:04] This dial controls how much effort your
[58:07] body is making.
[58:11] The dial may still be turned up from
[58:14] everything you've done today.
[58:19] You do not need to switch it off all at
[58:21] once.
[58:24] Simply imagine turning it down by one
[58:26] small notch.
[58:32] As the dial turns down,
[58:35] allow your shoulders
[58:38] to drop.
[58:42] Let them remain exactly where they land.
[58:54] Turn the dial down by another notch.
[58:58] And allow your jaw to loosen.
[59:07] Let your teeth remain slightly apart.
[59:13] And let your tongue rest softly in your
[59:16] mouth.
[59:23] Turn the dial down one more notch.
[59:31] Let your hands open.
[59:35] And allow your arms to grow heavier.
[59:43] As the dial continues to turn down,
[59:49] allow the whole front of your body to
[59:51] soften.
[59:59] If a yawn wants to come,
[1:00:03] you can let it happen.
[1:00:12] Let every muscle
[1:00:15] in your face release
[1:00:18] the expression
[1:00:20] it's been holding.
[1:00:26] Your face does not need to communicate
[1:00:30] anything
[1:00:32] to anyone
[1:00:35] tonight.
[1:00:42] As the effort leaves your body,
[1:00:47] gentle heaviness
[1:00:50] can begin to arrive.
[1:00:55] This is the comfortable kind of
[1:00:57] heaviness
[1:01:00] that comes
[1:01:02] when nothing needs you.
[1:01:10] Let that heaviness begin at the place
[1:01:12] farthest from your thinking.
[1:01:18] Allow your attention to move all the way
[1:01:20] down to your feet.
[1:01:29] Notice the soles of your feet.
[1:01:35] Your heels.
[1:01:40] The small bones across the tops of your
[1:01:43] feet.
[1:01:49] Let your feet become warm, quiet, and
[1:01:52] heavy.
[1:01:58] They have finished with the day.
[1:02:07] Allow that heaviness to spread through
[1:02:09] your ankles.
[1:02:13] Into your calves.
[1:02:18] And shins.
[1:02:22] Your legs have carried you through the
[1:02:24] day.
[1:02:28] And now
[1:02:31] they can become
[1:02:33] completely still.
[1:02:42] Let heaviness move
[1:02:45] through your knees.
[1:02:50] And then into your thighs.
[1:02:57] Allow it to reach your hips.
[1:03:05] Feel your hips sinking into the bed.
[1:03:14] Let them widen and give their full
[1:03:15] weight to the surface beneath you.
[1:03:25] Allow the heaviness to move gently into
[1:03:28] your belly.
[1:03:35] Let your belly soften completely.
[1:03:44] You do not need to hold it in,
[1:03:48] control it.
[1:03:56] Feel the muscles of your lower back
[1:04:00] begin to release.
[1:04:07] Let that release travel into the middle
[1:04:09] of your back.
[1:04:17] Imagine every muscle
[1:04:20] along your spine
[1:04:23] unwinding
[1:04:27] one
[1:04:29] by one.
[1:04:41] Your chest continues to rise and fall
[1:04:47] without any help from you.
[1:04:54] Your breathing knows
[1:04:57] exactly what to do.
[1:05:08] Let the heaviness move outward
[1:05:12] through your shoulders,
[1:05:15] and down your arms.
[1:05:20] Allow your elbows
[1:05:23] to become heavy.
[1:05:30] Let your forearms settle.
[1:05:36] Feel the weight continuing down into
[1:05:38] your hands.
[1:05:45] Your hands can open
[1:05:49] if they have not already.
[1:05:54] Whatever they were holding on to today
[1:05:59] can be put down
[1:06:02] for now.
[1:06:07] Allow your shoulders
[1:06:10] to drop a little further.
[1:06:19] Let the softness
[1:06:22] travel upward
[1:06:25] through your neck
[1:06:27] and into your throat.
[1:06:34] Your throat
[1:06:37] can become soft
[1:06:40] and quiet.
[1:06:48] Allow the softness
[1:06:51] to move into your jaw.
[1:06:59] Let your teeth remain apart.
[1:07:07] Allow your jaw
[1:07:10] to hang loosely,
[1:07:14] uncomfortably.
[1:07:21] And most of you
[1:07:24] is resting
[1:07:27] now.
[1:07:34] Imagine
[1:07:36] that your body
[1:07:39] is like a quiet house
[1:07:42] at the end of the night.
[1:07:48] The lights have gone out
[1:07:51] room by room.
[1:07:55] The rooms below
[1:07:58] are dark,
[1:08:01] peaceful,
[1:08:03] and still.
[1:08:09] There is only one small light remaining.
[1:08:16] It's upstairs,
[1:08:20] behind your eyes,
[1:08:24] and across your forehead.
[1:08:30] This is the room where the thinking
[1:08:33] happens.
[1:08:39] You do not need to switch that light
[1:08:41] off.
[1:08:47] You can simply allow it to grow dimmer
[1:08:49] by itself.
[1:08:57] Feel your forehead becoming smooth.
[1:09:04] Allow the space between your eyebrows to
[1:09:07] widen.
[1:09:14] Let your eyes become heavy in their
[1:09:16] sockets.
[1:09:24] The final light behind your eyes is
[1:09:26] becoming softer now.
[1:09:33] There's only a quiet glow.
[1:09:38] And even that glow is beginning to fade.
[1:09:46] Your mind has been trying to help you.
[1:09:53] Perhaps it keeps thinking
[1:09:57] because it's been trying to keep you
[1:09:58] ahead of something.
[1:10:04] Perhaps it learned that
[1:10:08] if it could think carefully enough
[1:10:12] it might see every problem coming
[1:10:16] before it arrived.
[1:10:26] Your mind may have become used to
[1:10:28] staying awake.
[1:10:32] Checking.
[1:10:35] Solving.
[1:10:38] Planning.
[1:10:41] And figuring things out
[1:10:44] long after the rest of you is ready for
[1:10:47] sleep.
[1:10:51] Tonight, however
[1:10:55] it does not have to continue.
[1:11:03] Nothing needs to be solved right now.
[1:11:11] You are allowed to leave today exactly
[1:11:14] as it is.
[1:11:21] You are allowed to leave questions
[1:11:23] unanswered
[1:11:25] and tasks unfinished.
[1:11:33] If another thought appears,
[1:11:36] that is all right.
[1:11:42] You do not need to finish it,
[1:11:45] answer it,
[1:11:47] or push it away.
[1:11:56] You can let it remain unfinished
[1:12:00] while your attention returns
[1:12:03] to the weight of your body on the bed.
[1:12:10] A thought can be present
[1:12:13] without requiring anything from you.
[1:12:24] The part of you that has been keeping
[1:12:26] watch can begin to stand down now.
[1:12:35] The house is quiet.
[1:12:40] You have handled today as well as you
[1:12:42] could.
[1:12:47] The rest can wait until morning.
[1:12:55] Good these next few hours,
[1:12:57] nothing is required of you.
[1:13:10] In a moment, I will count down from 10
[1:13:13] to 0.
[1:13:17] Each number will allow the remaining
[1:13:20] light
[1:13:21] to grow a little dimmer.
[1:13:26] Each number will carry you a little
[1:13:29] further from the activity of the day.
[1:13:37] You do not need to reach 0.
[1:13:41] If sleep comes before then, you can let
[1:13:44] it take you.
[1:13:48] We begin at 10.
[1:13:51] At 10, allow yourself
[1:13:56] to start sinking into the bed.
[1:14:04] Nine,
[1:14:05] feel your body becoming heavier
[1:14:08] and your breathing becoming slower.
[1:14:16] At eight, let the day move a little
[1:14:18] further away from you.
[1:14:26] At seven, remind yourself that nothing
[1:14:29] needs to be decided right now.
[1:14:37] At six, allow everything to become
[1:14:40] softer,
[1:14:42] quieter, and deeper.
[1:14:49] At five, you are halfway down.
[1:14:53] And the thinking mind is already
[1:14:56] becoming distant.
[1:15:04] At four, let the last glow behind your
[1:15:06] forehead become softer and smaller.
[1:15:15] At three, allow yourself to continue
[1:15:19] sinking and settling.
[1:15:27] There is nothing you need to reach for.
[1:15:35] At two, let the remaining light dim
[1:15:39] almost completely.
[1:15:47] At one, feel how heavy and still your
[1:15:50] body has become.
[1:15:58] At zero, there is nowhere else to go
[1:16:02] and nothing else to do.
[1:16:07] Rest is already here.
[1:16:13] You are allowed to leave everything
[1:16:15] unfinished.
[1:16:26] And as you rest,
[1:16:29] imagine somewhere deep within you
[1:16:33] a quiet librarian works gently through
[1:16:35] the night.
[1:16:40] The library is still
[1:16:43] and there is no hurry.
[1:16:48] One by one
[1:16:51] the librarian gathers the scattered
[1:16:53] pages of the day.
[1:16:58] Each memory, feeling
[1:17:01] and unfinished thought
[1:17:05] is considered quietly
[1:17:08] and placed where it belongs.
[1:17:13] Some things are filed away.
[1:17:17] Some are left on the shelf to be
[1:17:19] considered another day.
[1:17:24] Anything that does not need your
[1:17:25] attention
[1:17:27] is allowed to settle.
[1:17:33] The librarian does not need to wake you
[1:17:37] or ask you a single question.
[1:17:45] The librarian does not need you to
[1:17:48] supervise.
[1:17:53] The sorting happens naturally
[1:17:56] and quietly while you rest.
[1:18:02] You do not have to organize today.
[1:18:10] You do not have to understand everything
[1:18:12] before you sleep.
[1:18:20] You can leave it all in capable hands.
[1:18:27] By morning some things may feel clearer.
[1:18:34] Other things can remain on the shelf
[1:18:36] until the right time.
[1:18:43] For now, the library is quiet.
[1:18:48] The pages are settling into place.
[1:18:55] And there is nothing left for you to do.
[1:19:05] And from this point on, you no longer
[1:19:07] need to follow my words.
[1:19:15] Allow the words to lose their edges.
[1:19:24] Let their meaning fade fast.
[1:19:33] And let the shape of the words
[1:19:36] begin to disappear.
[1:19:40] Until my voice becomes only a quiet
[1:19:42] sound
[1:19:44] somewhere in the room.
[1:19:51] If part of you is listening,
[1:19:55] that is perfectly fine.
[1:20:01] You can simply remain here.
[1:20:05] And sleep will do the rest.
[1:20:12] You can let my words
[1:20:14] come and go
[1:20:17] like soft sounds moving through a
[1:20:19] darkened room.
[1:20:25] Drifting quietly in the background.
[1:20:34] Nothing needs to be solved tonight.
[1:20:44] I am allowed to leave things unfinished.
[1:20:57] I do not have to follow every thought.
[1:21:09] All matters can wait until morning.
[1:21:21] My body can rest before everything is
[1:21:23] settled.
[1:21:31] I do not have to keep watch tonight.
[1:21:41] My mind can do its quiet work while I
[1:21:44] rest.
[1:21:50] Sleep can arrive in its own time.
[1:21:57] Nothing needs to be solved tonight.
[1:22:06] I am allowed to leave things unfinished.
[1:22:19] I do not have to keep watch tonight.
[1:22:29] The final light is growing dimmer now.
[1:22:38] The house is quiet.
[1:22:46] My body is resting.
[1:22:55] My mind is becoming still.
[1:23:03] Sleep can do the rest.
[1:23:11] Nothing needs to be solved right now.
[1:23:19] And now, since you're feeling more
[1:23:20] relaxed,
[1:23:23] I would like you to imagine
[1:23:25] there is a dial somewhere just behind
[1:23:28] you.
[1:23:31] This dial controls how much effort your
[1:23:34] body is making.
[1:23:38] The dial may still be turned up from
[1:23:41] everything you've done today.
[1:23:46] You do not need to switch it off all at
[1:23:48] once.
[1:23:51] Simply imagine turning it down by one
[1:23:53] small notch.
[1:23:59] As the dial turns down,
[1:24:02] allow your shoulders
[1:24:05] to drop.
[1:24:09] Let them remain exactly where they last.
[1:24:21] Turn the dial down by another notch.
[1:24:25] And allow your jaw to loosen.
[1:24:34] Let your teeth remain slightly apart.
[1:24:40] And let your tongue rest softly in your
[1:24:43] mouth.
[1:24:50] Turn the dial down one more notch.
[1:24:58] Let your hands open.
[1:25:02] And allow your arms to grow heavier.
[1:25:10] As the dial continues to turn down.
[1:25:16] Allow the whole front of your body to
[1:25:18] soften.
[1:25:26] If a yawn wants to come.
[1:25:30] You can let it happen.
[1:25:39] Let every muscle.
[1:25:42] In your face release.
[1:25:45] The expression.
[1:25:47] It's been holding.
[1:25:53] Your face does not need to communicate.
[1:25:57] Anything.
[1:25:59] To anyone.
[1:26:02] Tonight.
[1:26:09] As the effort leaves your body.
[1:26:14] Gentle heaviness.
[1:26:17] Can begin to arrive.
[1:26:22] This is the comfortable kind of
[1:26:24] heaviness
[1:26:27] that comes
[1:26:29] when nothing needs you.
[1:26:37] Let that heaviness begin at the place
[1:26:39] farthest from your thinking.
[1:26:45] Allow your attention to move all the way
[1:26:47] down to your feet.
[1:26:56] Notice the soles of your feet,
[1:27:02] your heels,
[1:27:08] the small bones across the tops of your
[1:27:10] feet.
[1:27:16] Let your feet become warm, quiet, and
[1:27:19] heavy.
[1:27:25] They are finished with the day.
[1:27:34] Allow that heaviness to spread through
[1:27:36] your ankles,
[1:27:40] into your calves,
[1:27:45] and shins.
[1:27:49] Your legs have carried you through the
[1:27:51] day.
[1:27:55] And now,
[1:27:58] they can become
[1:28:00] completely still.
[1:28:09] Let the heaviness move
[1:28:12] through your knees,
[1:28:17] And then to your thighs.
[1:28:24] Allow it to reach your hips.
[1:28:32] Feel your hips sinking into the bed.
[1:28:41] Let them widen and give their full
[1:28:42] weight to the surface beneath you.
[1:28:52] Allow the heaviness to move gently into
[1:28:55] your belly.
[1:29:02] Let your belly soften completely.
[1:29:11] You do not need to hold it in.
[1:29:15] Control it.
[1:29:23] Feel the muscles of your lower back
[1:29:27] begin to release.
[1:29:34] Let that release travel into the middle
[1:29:36] of your back.
[1:29:44] Imagine every muscle
[1:29:47] along your spine
[1:29:50] unwinding
[1:29:54] one
[1:29:56] by one.
[1:30:08] Your chest continues to rise and fall
[1:30:14] without any help from you.
[1:30:21] Your breathing knows
[1:30:24] exactly what to do.
[1:30:35] Let the heaviness move outward
[1:30:39] through your shoulders
[1:30:42] and down your arms.
[1:30:47] Allow your elbows
[1:30:50] to become heavy.
[1:30:57] Let your forearms settle.
[1:31:03] And feel the weight continuing down into
[1:31:05] your hands.
[1:31:12] Your hands can open
[1:31:16] if they have not already.
[1:31:21] Whatever they were holding onto today
[1:31:26] can be put down
[1:31:29] and now.
[1:31:34] Allow your shoulders
[1:31:37] to drop a little farther.
[1:31:46] Let the softness
[1:31:49] travel upward
[1:31:52] through your neck
[1:31:54] and into your throat.
[1:32:01] Your throat
[1:32:04] can become soft
[1:32:07] and quiet.
[1:32:15] Allow the softness
[1:32:18] to move into your jaw.
[1:32:26] Let your teeth remain apart.
[1:32:34] Allow your jaw
[1:32:37] to hang loosely
[1:32:41] and comfortably.
[1:32:48] Amidst all of you
[1:32:51] is resting
[1:32:54] now.
[1:33:01] Imagine
[1:33:03] that your body
[1:33:06] is like a quiet house
[1:33:09] at the end of the night.
[1:33:15] The lights have gone out
[1:33:18] room by room.
[1:33:22] The rooms below
[1:33:25] are dark,
[1:33:28] peaceful,
[1:33:30] and still.
[1:33:36] There is only one small light remaining.
[1:33:43] It's upstairs
[1:33:47] behind your eyes
[1:33:51] and across your forehead.
[1:33:57] This is the room where the thinking
[1:34:00] happens.
[1:34:07] You do not need to switch that light
[1:34:08] off.
[1:34:14] You can simply allow it to grow dimmer
[1:34:16] by itself.
[1:34:24] Feel your forehead becoming smooth.
[1:34:31] Allow the space between your eyebrows to
[1:34:34] widen.
[1:34:41] Let your eyes become heavy in their
[1:34:43] sockets.
[1:34:51] The final light behind your eyes is
[1:34:53] becoming softer now.
[1:35:00] Just a new quiet glow.
[1:35:05] And even that glow is beginning to fade.
[1:35:13] Your mind has been trying to help you.
[1:35:20] Perhaps it keeps thinking
[1:35:24] because it's been trying to keep you
[1:35:25] ahead of something.
[1:35:31] Perhaps it learned that
[1:35:35] if it could think carefully enough,
[1:35:39] it might see every problem coming
[1:35:43] before it arrived.
[1:35:53] Your mind may have become used to
[1:35:55] staying awake,
[1:35:59] checking,
[1:36:02] solving,
[1:36:05] planning,
[1:36:08] and figuring things out
[1:36:11] long after the rest of you is ready for
[1:36:14] sleep.
[1:36:18] Tonight, however,
[1:36:22] it does not have to continue.
[1:36:30] Nothing needs to be solved right now.
[1:36:38] You are allowed to leave today exactly
[1:36:41] as it is.
[1:36:48] You are allowed to leave questions
[1:36:50] unanswered
[1:36:52] and tasks unfinished.
[1:37:00] If another thought appears,
[1:37:03] that is all right.
[1:37:09] You do not need to finish it,
[1:37:12] answer it,
[1:37:14] or push it away.
[1:37:23] You can let it remain unfinished
[1:37:27] while your attention returns
[1:37:30] to the weight of your body on the bed.
[1:37:37] A thought can be present
[1:37:40] without requiring anything from you.
[1:37:51] >> The part of you that has been keeping
[1:37:53] watch
[1:37:54] can begin to stand down now.
[1:38:02] The house is quiet.
[1:38:07] You have handled today as well as you
[1:38:09] could.
[1:38:14] The rest can wait until morning.
[1:38:22] For these next few hours
[1:38:24] nothing is required of you.
[1:38:37] In a moment, I will count down from 10
[1:38:40] to zero.
[1:38:44] Each number will allow the remaining
[1:38:47] light
[1:38:48] to grow a little dimmer.
[1:38:53] Each number will carry you a little
[1:38:56] further from the activity of the day.
[1:39:04] You do not need to reach zero.
[1:39:08] If sleep comes before then you can let
[1:39:11] it take you.
[1:39:16] We begin at 10.
[1:39:18] At 10, allow yourself
[1:39:23] to start sinking into the bed.
[1:39:31] Nine.
[1:39:32] Feel your body becoming heavier
[1:39:35] and your breathing becoming slower.
[1:39:43] At eight, let the day move a little
[1:39:45] further away from you.
[1:39:53] At seven, remind yourself that nothing
[1:39:56] needs to be decided right now.
[1:40:05] At six, allow everything to become
[1:40:07] softer,
[1:40:09] quieter, and deeper.
[1:40:16] At five, you are halfway down,
[1:40:20] and the thinking mind is already
[1:40:23] becoming distant.
[1:40:31] At four, let the last glow behind your
[1:40:33] forehead become softer and smaller.
[1:40:42] At three, allow yourself to continue
[1:40:46] sinking and settling.
[1:40:54] There is nothing you need to reach for.
[1:41:02] At two, let the remaining light dim
[1:41:06] almost completely.
[1:41:14] At one, feel how heavy and still your
[1:41:17] body has become.
[1:41:25] At zero, there is nowhere else to go,
[1:41:29] and nothing else to do.
[1:41:34] Rest is already here.
[1:41:40] You are allowed to leave everything
[1:41:43] unfinished.
[1:41:53] And as you rest,
[1:41:56] imagine somewhere deep within you,
[1:42:00] a quiet librarian works gently through
[1:42:02] the night.
[1:42:07] The library is still,
[1:42:10] and there is no hurry.
[1:42:15] One by one,
[1:42:18] the librarian gathers the scattered
[1:42:20] pages of the day.
[1:42:25] Each memory, feeling,
[1:42:28] and unfinished thought
[1:42:32] is considered quietly,
[1:42:35] and placed where it belongs.
[1:42:40] Some things are filed away.
[1:42:44] Some are left on the shelf to be
[1:42:46] considered another day.
[1:42:51] Anything that does not need your
[1:42:52] attention
[1:42:54] is allowed to settle.
[1:43:00] The librarian does not need to wake you
[1:43:04] or ask you a single question.
[1:43:12] The librarian does not need you to
[1:43:15] supervise.
[1:43:20] The sorting happens naturally
[1:43:23] and quietly while you rest.
[1:43:29] You do not have to organize today.
[1:43:37] You do not have to understand everything
[1:43:39] before you sleep.
[1:43:47] You can leave it all in capable hands.
[1:43:54] By morning, some things may feel
[1:43:57] clearer.
[1:44:01] Other things can remain on the shelf
[1:44:03] until the right time.
[1:44:10] For now, the library is quiet.
[1:44:16] The pages are settling into place.
[1:44:22] And there is nothing left for you to do.
[1:44:32] And from this point on, you no longer
[1:44:34] need to follow my words.
[1:44:43] Now, let the words to lose their edges.
[1:44:51] Let their meaning fade fast.
[1:45:00] Then, let the shape of the words
[1:45:03] begin to disappear.
[1:45:07] Until my voice becomes only a quiet
[1:45:09] sound
[1:45:11] somewhere in the room.
[1:45:18] If part of you is listening,
[1:45:22] that is perfectly fine.
[1:45:28] You can simply remain here
[1:45:32] and sleep will do the rest.
[1:45:39] You can let my words
[1:45:41] come and go
[1:45:44] like soft sounds moving through a
[1:45:46] darkened room.
[1:45:52] Drifting quietly in the background.
[1:46:01] Nothing needs to be solved tonight.
[1:46:11] I am allowed to leave things unfinished.
[1:46:24] I do not have to follow every thought.
[1:46:36] What matters can wait until morning.
[1:46:48] My body can rest before everything is
[1:46:50] settled.
[1:46:58] I do not have to keep watch tonight.
[1:47:08] My mind can do its quiet work while I
[1:47:11] rest.
[1:47:17] Sleep can arrive in its own time.
[1:47:24] Nothing needs to be solved tonight.
[1:47:33] I am allowed to leave things unfinished.
[1:47:46] I do not have to keep watch tonight.
[1:47:56] The final light is growing dimmer now.
[1:48:05] The house is quiet.
[1:48:13] My body is resting.
[1:48:22] My mind is becoming still.
[1:48:30] Sleep can do the rest.
[1:48:38] Nothing needs to be solved right now.
[1:48:45] And now, since you're feeling more
[1:48:47] relaxed,
[1:48:50] I would like you to imagine
[1:48:52] there is a dial somewhere just behind
[1:48:55] you.
[1:48:58] This dial controls how much effort your
[1:49:01] body is making.
[1:49:05] The dial may still be turned up from
[1:49:07] everything you've done today.
[1:49:12] You do not need to switch it off all at
[1:49:15] once.
[1:49:17] Simply imagine turning it down by one
[1:49:20] small notch.
[1:49:25] As the dial turns down,
[1:49:29] allow your shoulders
[1:49:31] to drop.
[1:49:36] Let them remain exactly where they last.
[1:49:47] Turn the dial down by another notch.
[1:49:52] And allow your jaw to loosen.
[1:50:01] Let your teeth remain slightly apart.
[1:50:07] And let your tongue rest softly in your
[1:50:10] mouth.
[1:50:17] Turn the dial down one more notch.
[1:50:25] Let your hands open.
[1:50:29] And allow your arms to grow heavier.
[1:50:37] As the dial continues to turn down,
[1:50:42] allow the whole front of your body to
[1:50:44] soften.
[1:50:53] If a yawn wants to come,
[1:50:56] you can let it happen.
[1:51:05] Let every muscle
[1:51:08] in your face release
[1:51:12] the expression
[1:51:14] has been holding.
[1:51:19] Your face does not need to communicate
[1:51:24] anything
[1:51:26] to anyone
[1:51:29] tonight.
[1:51:36] As the effort leaves your body,
[1:51:41] gentle heaviness
[1:51:44] can begin to arrive.
[1:51:49] This is the comfortable kind of
[1:51:50] heaviness
[1:51:53] that comes
[1:51:56] when nothing needs you.
[1:52:04] Let that heaviness begin at the place
[1:52:06] farthest from your thinking.
[1:52:12] Allow your attention to move all the way
[1:52:14] down to your feet.
[1:52:23] Notice the soles of your feet,
[1:52:29] your heels,
[1:52:34] the small bones across the tops of your
[1:52:37] feet.
[1:52:43] Let your feet become warm, quiet, and
[1:52:46] heavy.
[1:52:52] They have finished with the day.
[1:53:01] Allow that heaviness to spread through
[1:53:03] your ankles,
[1:53:07] into your calves
[1:53:11] and shins.
[1:53:16] Your legs have carried you through the
[1:53:18] day.
[1:53:22] And now
[1:53:25] they can become
[1:53:27] completely still.
[1:53:36] Let the heaviness move
[1:53:39] through your knees.
[1:53:44] And into your thighs.
[1:53:51] Allow it to reach your hips.
[1:53:59] Feel your hips sinking into the bed.
[1:54:07] Let them widen and give their full
[1:54:09] weight to the surface beneath you.
[1:54:19] Allow the heaviness to move gently into
[1:54:22] your belly.
[1:54:29] Let your belly soften completely.
[1:54:38] You do not need to hold it in
[1:54:42] or control it.
[1:54:50] Feel the muscles of your lower back
[1:54:54] begin to release.
[1:55:01] Let that release travel into the middle
[1:55:03] of your back.
[1:55:10] Imagine every muscle
[1:55:14] along your spine
[1:55:17] unwinding
[1:55:21] one
[1:55:23] by one.
[1:55:34] Your chest continues to rise and fall
[1:55:40] without any help from you.
[1:55:47] Your breathing knows
[1:55:51] exactly what to do.
[1:56:02] Let the heaviness move outward
[1:56:06] through your shoulders
[1:56:09] and down your arms.
[1:56:14] Allow your elbows
[1:56:17] to become heavy.
[1:56:23] Let your forearms settle.
[1:56:30] Feel the weight continuing down into
[1:56:32] your hands.
[1:56:39] Your hands can open
[1:56:42] if they have not already.
[1:56:48] Whatever they were holding on to today
[1:56:53] can be put down
[1:56:55] for now.
[1:57:01] allow your shoulders
[1:57:04] to drop
[1:57:05] a little further.
[1:57:13] Let the softness
[1:57:15] travel upward
[1:57:18] through your neck
[1:57:21] and into your throat.
[1:57:28] Your throat
[1:57:31] and becomes soft
[1:57:34] and quiet.
[1:57:42] Allow the softness
[1:57:45] to move into your jaw.
[1:57:53] Let your teeth remain apart.
[1:58:01] Allow your jaw
[1:58:04] to hang loosely
[1:58:07] and comfortably.
[1:58:15] And most all of you
[1:58:18] is resting
[1:58:21] now.
[1:58:27] Imagine
[1:58:30] that your body
[1:58:33] is like a quiet house
[1:58:36] at the end of the night.
[1:58:41] The lights have gone out
[1:58:45] room by room.
[1:58:49] The rooms below
[1:58:52] are dark.
[1:58:54] peaceful
[1:58:57] and still.
[1:59:03] There is only one small light remaining.
[1:59:10] It's upstairs.
[1:59:14] Behind your eyes
[1:59:18] and across your forehead.
[1:59:24] This is the room where the thinking
[1:59:27] happens.
[1:59:33] You do not need to switch that light
[1:59:35] off.
[1:59:40] You can simply allow it to grow dimmer
[1:59:43] by itself.
[1:59:51] Feel your forehead becoming smooth.
[1:59:58] Allow the space between your eyebrows to
[2:00:00] widen.
[2:00:08] Let your eyes become heavy in their
[2:00:10] sockets.
[2:00:18] The final light behind your eyes is
[2:00:20] becoming softer now.
[2:00:27] There's only a quiet glow.
[2:00:32] And even that glow is beginning to fade.
[2:00:40] Your mind has been trying to help you.
[2:00:47] Perhaps it keeps thinking
[2:00:50] because it's been trying to keep you
[2:00:52] ahead of something.
[2:00:58] Perhaps it learned that
[2:01:01] if it could think carefully enough
[2:01:06] it might see every problem coming
[2:01:10] before it arrived.
[2:01:20] Your mind may have become used to
[2:01:22] staying awake
[2:01:26] checking
[2:01:29] solving
[2:01:32] planning
[2:01:35] and figuring things out
[2:01:38] long after the rest of you is ready for
[2:01:40] sleep.
[2:01:45] Tonight, however
[2:01:49] it does not have to continue.
[2:01:57] Nothing needs to be solved right now.
[2:02:05] You are allowed to leave today exactly
[2:02:08] as it is.
[2:02:15] You are allowed to leave questions
[2:02:17] unanswered
[2:02:19] and tasks unfinished.
[2:02:27] If another thought appears
[2:02:30] that is all right.
[2:02:35] You do not need to finish it
[2:02:39] answer it
[2:02:41] or push it away.
[2:02:50] You can let it remain unfinished
[2:02:54] while your attention returns
[2:02:57] to the weight of your body on the bed.
[2:03:04] A thought can be present
[2:03:07] without requiring anything from you.
[2:03:18] The part of you that has been keeping
[2:03:19] watch
[2:03:21] can begin to stand down now.
[2:03:29] The house is quiet.
[2:03:33] You have handled today as well as you
[2:03:36] could.
[2:03:41] The rest can wait until morning.
[2:03:49] For these next few hours
[2:03:51] nothing is required of you.
[2:04:04] In a moment, I will count down from 10
[2:04:07] to 0.
[2:04:11] Each number will allow the remaining
[2:04:13] light
[2:04:15] to grow a little dimmer.
[2:04:20] Each number will carry you a little
[2:04:22] further from the activity of the day.
[2:04:30] You do not need to reach zero.
[2:04:35] If sleep comes before then you can let
[2:04:38] it take you.
[2:04:42] We begin at 10.
[2:04:45] At 10, allow yourself
[2:04:49] to start sinking into the bed.
[2:04:58] Nine.
[2:04:59] Feel your body becoming heavier
[2:05:02] and your breathing becoming slower.
[2:05:10] At eight, let the day move a little
[2:05:12] farther away from you.
[2:05:20] At seven, remind yourself that nothing
[2:05:23] needs to be decided right now.
[2:05:31] At six, allow everything to become
[2:05:34] softer,
[2:05:36] quieter, and deeper.
[2:05:43] At five, you are halfway down
[2:05:47] and the thinking mind is already
[2:05:49] becoming distant.
[2:05:57] At four, let the last glow behind your
[2:06:00] forehead become softer and smaller.
[2:06:09] At three, allow yourself to continue
[2:06:13] sinking and settling.
[2:06:21] There is nothing you need to reach for.
[2:06:29] At two, let the remaining light dim
[2:06:33] almost completely.
[2:06:40] At one, feel how heavy and still your
[2:06:44] body has become.
[2:06:51] At zero, there is nowhere else to go
[2:06:56] and nothing else to do.
[2:07:00] Rest is already here.
[2:07:07] You are allowed to leave everything
[2:07:09] unfinished.
[2:07:20] And as you rest,
[2:07:22] imagine somewhere deep within you,
[2:07:26] a quiet librarian works gently through
[2:07:29] the night.
[2:07:33] The library is still
[2:07:37] and there is no hurry.
[2:07:42] One by one,
[2:07:44] the librarian gathers the scattered
[2:07:47] pages of the day.
[2:07:52] Each memory, feeling,
[2:07:55] and unfinished thought
[2:07:58] is considered quietly
[2:08:02] and placed where it belongs.
[2:08:06] Some things are filed away.
[2:08:11] Some are left on the shelf to be
[2:08:13] considered another day.
[2:08:17] Anything that does not need your
[2:08:19] attention is allowed to settle.
[2:08:27] The librarian does not need to wake you
[2:08:31] or ask you a single question.
[2:08:39] The librarian does not need you to
[2:08:41] supervise.
[2:08:47] The sorting happens naturally
[2:08:50] and quietly while you rest.
[2:08:56] You do not have to organize today.
[2:09:04] You do not have to understand everything
[2:09:06] before you sleep.
[2:09:14] You can leave it all in capable hands.
[2:09:21] By morning, some things may feel
[2:09:24] clearer.
[2:09:28] Other things can remain on the shelf
[2:09:30] until the right time.
[2:09:37] For now, the library is quiet.
[2:09:42] The pages are settling into place.
[2:09:48] And there is nothing left for you to do.
[2:09:59] From this point on, you no longer need
[2:10:01] to follow my words.
[2:10:09] Allow the words to lose their edges.
[2:10:18] Let their meaning fade fast.
[2:10:26] And let the shape of the words
[2:10:30] begin to disappear
[2:10:34] until my voice becomes only a quiet
[2:10:36] sound
[2:10:38] somewhere in the room.
[2:10:45] If part of you is listening,
[2:10:49] that is perfectly fine.
[2:10:55] You can simply remain here
[2:10:59] and sleep will do the rest.
[2:11:06] You can let my words
[2:11:08] come and go
[2:11:11] like soft sounds moving through a
[2:11:13] darkened room.
[2:11:19] Drifting quietly in the background.
[2:11:28] Nothing needs to be solved tonight.
[2:11:38] I am allowed to leave things unfinished.
[2:11:51] I do not have to follow every thought.
[2:12:03] What matters can wait until morning.
[2:12:14] My body I rest before everything is
[2:12:17] settled.
[2:12:25] I do not have to keep watch tonight.
[2:12:35] My mind can do its quiet work while I
[2:12:37] rest.
[2:12:43] Sleep can arrive in its own time.
[2:12:51] Nothing needs to be solved tonight.
[2:13:00] I am allowed to leave things unfinished.
[2:13:13] I do not have to keep watch tonight.
[2:13:22] The final light is growing dimmer now.
[2:13:32] The house is quiet.
[2:13:40] My body is resting.
[2:13:48] My mind is becoming still.
[2:13:57] Sleep can do the rest.
[2:14:05] Nothing needs to be solved right now.
[2:14:12] And now, since you're feeling more
[2:14:14] relaxed,
[2:14:17] I would like you to imagine
[2:14:19] there is a dial somewhere just behind
[2:14:22] you.
[2:14:25] This dial controls how much effort your
[2:14:28] body is making.
[2:14:32] The dial may still be turned up from
[2:14:34] everything you've done today.
[2:14:39] You do not need to switch it off all at
[2:14:42] once.
[2:14:44] Simply imagine turning it down by one
[2:14:47] small notch.
[2:14:52] As the dial turns down,
[2:14:56] allow your shoulders
[2:14:58] to drop.
[2:15:03] Let them remain exactly where they last.
[2:15:14] Turn the dial down by another notch.
[2:15:19] And allow your jaw to loosen.
[2:15:28] Let your teeth remain slightly apart.
[2:15:34] And let your tongue rest softly in your
[2:15:37] mouth.
[2:15:44] Turn the dial down one more notch.
[2:15:52] Let your hands open.
[2:15:56] And allow your arms to grow heavier.
[2:16:04] As the dial continues to turn down.
[2:16:09] Allow the whole front of your body to
[2:16:11] soften.
[2:16:20] If a yawn wants to come,
[2:16:23] you can let it happen.
[2:16:32] Let every muscle
[2:16:36] in your face release
[2:16:39] the expression
[2:16:41] it's been holding.
[2:16:46] Your face does not need to communicate
[2:16:51] anything
[2:16:53] to anyone
[2:16:56] tonight.
[2:17:03] As the effort leaves your body,
[2:17:08] gentle heaviness
[2:17:11] can begin to arrive.
[2:17:16] This is the comfortable kind of
[2:17:17] heaviness
[2:17:20] that comes
[2:17:23] when nothing needs you.
[2:17:31] Let that heaviness begin at the place
[2:17:33] farthest from your thinking.
[2:17:39] Allow your attention to move all the way
[2:17:41] down to your feet.
[2:17:50] Notice the soles of your feet,
[2:17:56] your heels,
[2:18:01] the small bones across the tops of your
[2:18:04] feet.
[2:18:10] Let your feet become warm, quiet, and
[2:18:13] heavy.
[2:18:19] They are finished with the day.
[2:18:28] Allow that heaviness to spread through
[2:18:30] your ankles.
[2:18:34] Into your calves.
[2:18:38] Shins.
[2:18:43] Your legs have carried you through the
[2:18:45] day.
[2:18:49] And now
[2:18:52] they can become
[2:18:54] completely still.
[2:19:03] Let heaviness move
[2:19:06] through your knees.
[2:19:11] And into your thighs.
[2:19:18] Allow it to reach your hips.
[2:19:26] Feel your hips sinking into the bed.
[2:19:34] Let them widen and give their full
[2:19:36] weight to the surface beneath you.
[2:19:46] Allow the heaviness to move gently into
[2:19:49] your belly.
[2:19:56] Let your belly soften completely.
[2:20:05] You do not need to hold it in.
[2:20:09] Control it.
[2:20:17] Feel the muscles of your lower back
[2:20:21] begin to release.
[2:20:28] Let that release travel into the middle
[2:20:30] of your back.
[2:20:38] Imagine every muscle
[2:20:41] along your spine
[2:20:44] unwinding
[2:20:48] one
[2:20:50] by one.
[2:21:02] Your chest continues to rise and fall
[2:21:08] without any help from you.
[2:21:14] Your breathing knows
[2:21:18] exactly what to do.
[2:21:29] Let the heaviness move outward
[2:21:33] through your shoulders
[2:21:36] and down your arms.
[2:21:41] Allow your elbows
[2:21:44] to become heavy.
[2:21:50] Let your forearms settle.
[2:21:57] Feel the weight continuing down into
[2:21:59] your hands.
[2:22:06] Your hands can open.
[2:22:09] If they have not already.
[2:22:15] Whatever they were holding on to today.
[2:22:20] Can we put down?
[2:22:22] For now.
[2:22:28] Allow your shoulders.
[2:22:31] To drop. A little farther.
[2:22:40] Let the softness.
[2:22:42] Travel upward.
[2:22:45] Through your neck.
[2:22:48] And into your throat.
[2:22:55] Your throat.
[2:22:58] Can become soft.
[2:23:01] And quiet.
[2:23:09] Allow the softness.
[2:23:12] To move. Into your jaw.
[2:23:20] Let your teeth remain apart.
[2:23:28] Allow your jaw.
[2:23:31] To hang loosely.
[2:23:34] And comfortably.
[2:23:42] And rest all of you.
[2:23:45] Is resting.
[2:23:48] Now.
[2:23:54] Imagine
[2:23:57] that your body
[2:24:00] is like a quiet house
[2:24:03] at the end of the night.
[2:24:08] The lights have gone out
[2:24:12] room by room.
[2:24:16] The rooms below
[2:24:19] are dark,
[2:24:21] peaceful,
[2:24:24] and still.
[2:24:30] There is only one small light remaining.
[2:24:37] It's upstairs
[2:24:41] behind your eyes
[2:24:45] and across your forehead.
[2:24:51] This is the room where the thinking
[2:24:54] happens.
[2:25:00] You do not need to switch that light
[2:25:02] off.
[2:25:07] You can simply allow it to grow dimmer
[2:25:10] by itself.
[2:25:18] Feel your forehead becoming smooth.
[2:25:25] Allow the space between your eyebrows to
[2:25:27] widen.
[2:25:35] Let your eyes become heavy in their
[2:25:37] sockets.
[2:25:45] The final light behind your eyes is
[2:25:47] becoming softer now.
[2:25:54] There's only a quiet glow.
[2:25:59] And even that glow is beginning to fade.
[2:26:07] Your mind has been trying to help you.
[2:26:14] Perhaps it keeps thinking
[2:26:17] because it's been trying to keep you
[2:26:19] ahead of something.
[2:26:25] Perhaps it learned that
[2:26:28] if it could think carefully enough
[2:26:33] it might see every problem coming
[2:26:37] before it arrived.
[2:26:47] Your mind may have become used to
[2:26:49] staying awake,
[2:26:53] checking,
[2:26:56] solving,
[2:26:59] planning,
[2:27:02] and figuring things out
[2:27:05] long after the rest of you is ready for
[2:27:07] sleep.
[2:27:12] Tonight, however,
[2:27:16] it does not have to continue.
[2:27:24] Nothing needs to be solved right now.
[2:27:32] You are allowed to leave today exactly
[2:27:35] as it is.
[2:27:42] You are allowed to leave questions
[2:27:44] unanswered
[2:27:46] and tasks unfinished.
[2:27:54] If another thought appears,
[2:27:57] that is all right.
[2:28:02] You do not need to finish it,
[2:28:06] answer it,
[2:28:08] or push it away.
[2:28:17] You can let it remain unfinished
[2:28:21] while your attention returns
[2:28:24] to the weight of your body on the bed.
[2:28:31] A thought can be present
[2:28:34] without requiring anything from you.
[2:28:45] The part of you that has been keeping
[2:28:46] watch
[2:28:48] can begin to stand down now.
[2:28:56] The house is quiet.
[2:29:00] You have handled today as well as you
[2:29:03] could.
[2:29:08] The rest can wait until morning.
[2:29:16] For these next few hours,
[2:29:18] nothing is required of you.
[2:29:31] In a moment, I will count down from 10
[2:29:34] to 0.
[2:29:38] Each number will allow the remaining
[2:29:40] light
[2:29:42] to grow a little dimmer.
[2:29:47] Each number will carry you a little
[2:29:49] further from the activity of the day.
[2:29:58] You do not need to reach zero.
[2:30:02] If sleep comes before then, you can let
[2:30:05] it take you.
[2:30:09] We begin at 10.
[2:30:12] At 10, [sighs] allow yourself
[2:30:17] to start sinking into the bed.
[2:30:25] Nine.
[2:30:26] Feel your body becoming heavier
[2:30:29] and your breathing becoming slower.
[2:30:37] At eight, let the day move a little
[2:30:39] further away from you.
[2:30:47] At seven, remind yourself that nothing
[2:30:50] needs to be decided right now.
[2:30:58] At six, allow everything to become
[2:31:01] softer,
[2:31:03] quieter, and deeper.
[2:31:10] At five, you are halfway down
[2:31:14] and the thinking mind is already
[2:31:17] becoming distant.
[2:31:24] At four, let the last glow behind your
[2:31:27] forehead become softer and smaller.
[2:31:36] At three, allow yourself to continue
[2:31:40] sinking and settling.
[2:31:48] There is nothing you need to reach for.
[2:31:56] At two, let the remaining light dim
[2:32:00] almost completely.
[2:32:07] At one, feel how heavy and still your
[2:32:11] body has become.
[2:32:19] At zero, there is nowhere else to go
[2:32:23] and nothing else to do.
[2:32:27] Rest is already here.
[2:32:34] You are allowed to leave everything
[2:32:36] unfinished.
[2:32:47] And as you rest,
[2:32:49] imagine somewhere deep within you,
[2:32:54] a quiet librarian works gently through
[2:32:56] the night.
[2:33:01] The library is still
[2:33:04] and there is no hurry.
[2:33:09] One by one,
[2:33:11] the librarian gathers the scattered
[2:33:14] pages of the day.
[2:33:19] Each memory, feeling,
[2:33:22] and unfinished thought
[2:33:25] is considered quietly
[2:33:29] and placed where it belongs.
[2:33:33] Some things are filed away.
[2:33:38] Some are left on the shelf to be
[2:33:40] considered another day.
[2:33:44] Anything that does not need your
[2:33:46] attention
[2:33:48] is allowed to settle.
[2:33:54] The librarian does not need to wake you
[2:33:58] or ask you a single question.
[2:34:06] The librarian does not need you to
[2:34:08] supervise.
[2:34:14] The sorting happens naturally
[2:34:17] and quietly while you rest.
[2:34:23] You do not have to organize today.
[2:34:31] You do not have to understand everything
[2:34:33] before you sleep.
[2:34:41] You can leave it all in capable hands.
[2:34:48] By morning, some things may feel
[2:34:51] clearer.
[2:34:55] Other things can remain on the shelf
[2:34:57] until the right time.
[2:35:04] For now, the library is quiet.
[2:35:09] The pages are settling into place.
[2:35:15] And there is nothing left for you to do.
[2:35:25] From this point on, you no longer need
[2:35:28] to follow my words.
[2:35:36] Allow the words to lose their edges.
[2:35:45] Let their meaning fade first.
[2:35:53] And let the shape of the words
[2:35:57] begin to disappear.
[2:36:01] Until my voice becomes only a quiet
[2:36:03] sound
[2:36:05] somewhere in the room.
[2:36:12] If part of you is listening,
[2:36:16] that is perfectly fine.
[2:36:22] You can simply remain here.
[2:36:26] And sleep will do the rest.
[2:36:33] You can let my words
[2:36:35] come and go
[2:36:37] like soft sounds moving through a
[2:36:40] darkened room.
[2:36:46] Drifting quietly in the background.
[2:36:55] Nothing needs to be solved tonight.
[2:37:05] I am allowed to leave things unfinished.
[2:37:18] >> I do not have to follow every thought.
[2:37:30] What matters can wait until morning.
[2:37:41] My body can rest before everything is
[2:37:44] settled.
[2:37:52] I do not have to keep watch tonight.
[2:38:02] My mind can do its quiet work while I
[2:38:04] rest.
[2:38:10] Sleep can arrive in its own time.
[2:38:18] Nothing needs to be solved tonight.
[2:38:27] I am allowed to leave things unfinished.
[2:38:40] I do not have to keep watch tonight.
[2:38:50] The final light is growing dimmer now.
[2:38:59] The house is quiet.
[2:39:07] My body is resting.
[2:39:16] My mind is becoming still.
[2:39:24] Sleep can do the rest.
[2:39:32] Nothing needs to be solved right now.
[2:39:39] And now, since you're feeling more
[2:39:41] relaxed,
[2:39:44] I would like you to imagine
[2:39:46] there is a dial somewhere just behind
[2:39:49] you.
[2:39:52] This dial controls how much effort your
[2:39:55] body is making.
[2:39:59] The dial may still be turned up from
[2:40:01] everything you've done today.
[2:40:06] You do not need to switch it off all at
[2:40:08] once.
[2:40:11] Simply imagine turning it down by one
[2:40:14] small notch.
[2:40:19] As the dial turns down,
[2:40:23] allow your shoulders
[2:40:25] to drop.
[2:40:30] Let them remain exactly where they last.
[2:40:41] Turn the dial down by another notch.
[2:40:46] And allow your jaw to loosen.
[2:40:55] Let your teeth remain slightly apart.
[2:41:01] And let your tongue rest softly in your
[2:41:04] mouth.
[2:41:11] Turn the dial down one more notch.
[2:41:19] Let your hands open.
[2:41:23] And allow your arms to grow heavier.
[2:41:31] As the dial continues to turn down.
[2:41:36] Allow the whole front of your body to
[2:41:38] soften.
[2:41:47] If a yawn wants to come,
[2:41:50] you can let it happen.
[2:41:59] Let every muscle
[2:42:02] in your face release
[2:42:06] the expression
[2:42:08] it's been holding.
[2:42:13] Your face does not need to communicate
[2:42:17] anything
[2:42:20] to anyone
[2:42:22] tonight.
[2:42:30] As the effort leaves your body,
[2:42:34] gentle heaviness
[2:42:38] can begin to arrive.
[2:42:42] This is the comfortable kind of
[2:42:44] heaviness
[2:42:47] that comes
[2:42:50] when nothing needs you.
[2:42:58] And that heaviness begin at the place
[2:43:00] farthest from your thinking.
[2:43:06] Allow your attention to move all the way
[2:43:08] down to your feet.
[2:43:16] Notice the soles of your feet.
[2:43:23] Your heels.
[2:43:28] The small bones across the tops of your
[2:43:30] feet.
[2:43:37] Let your feet become warm, quiet, and
[2:43:40] heavy.
[2:43:46] They have finished with the day.
[2:43:55] Allow that heaviness to spread through
[2:43:57] your ankles.
[2:44:01] Into your calves.
[2:44:05] And shins.
[2:44:10] Your legs have carried you through the
[2:44:12] day.
[2:44:16] And now
[2:44:18] they can become
[2:44:21] completely still.
[2:44:29] Let heaviness move
[2:44:33] through your knees.
[2:44:37] And to your thighs.
[2:44:45] Allow it to reach your hips.
[2:44:53] Feel your hips sinking into the bed.
[2:45:01] Let them widen and give their full
[2:45:03] weight to the surface beneath you.
[2:45:13] Allow the heaviness to move gently into
[2:45:15] your belly.
[2:45:23] Feel your belly soften completely.
[2:45:32] You do not need to hold it in
[2:45:36] or control it.
[2:45:44] Feel the muscles of your lower back
[2:45:48] begin to release.
[2:45:55] Let that release travel into the middle
[2:45:57] of your back.
[2:46:04] Imagine every muscle
[2:46:08] along your spine
[2:46:11] unwinding
[2:46:15] one
[2:46:17] by one.
[2:46:28] Your chest continues to rise and fall
[2:46:34] without any help from you.
[2:46:41] Your breathing knows
[2:46:45] exactly what to do.
[2:46:56] Let the heaviness move outward
[2:46:59] through your shoulders
[2:47:03] and down your arms.
[2:47:08] Allow your elbows
[2:47:11] to become heavy. [laughter]
[2:47:17] Let your forearms settle.
[2:47:23] Feel the weight continuing down into
[2:47:26] your hands.
[2:47:33] Your hands can open
[2:47:36] if they have not already.
[2:47:42] Whatever they were holding onto today
[2:47:47] can be put down
[2:47:49] for now.
[2:47:55] Allow your shoulders
[2:47:58] to drop a little farther.
[2:48:07] Let the softness
[2:48:09] travel upward
[2:48:12] through your neck
[2:48:15] and into your throat.
[2:48:22] Your throat
[2:48:25] can become soft
[2:48:28] and quiet.
[2:48:36] Allow the softness
[2:48:39] to move into your jaw.
[2:48:47] Let your teeth remain apart.
[2:48:54] Allow your jaw
[2:48:58] to hang loosely
[2:49:01] and comfortably.
[2:49:09] Amidst all of you
[2:49:12] is resting
[2:49:14] now.
[2:49:21] Imagine
[2:49:23] that your body
[2:49:26] is like a quiet house
[2:49:30] at the end of the night.
[2:49:35] The lights have gone out
[2:49:38] room by room.
[2:49:42] The rooms below
[2:49:46] are dark,
[2:49:48] peaceful,
[2:49:51] and still.
[2:49:57] There is only one small light remaining.
[2:50:04] It's upstairs
[2:50:08] behind your eyes
[2:50:12] and across your forehead.
[2:50:18] This is the room where the thinking
[2:50:20] happens.
[2:50:27] You do not need to switch that light
[2:50:29] off.
[2:50:34] You can simply allow it to grow dimmer
[2:50:37] by itself.
[2:50:44] Feel your forehead becoming smooth.
[2:50:52] Allow the space between your eyebrows to
[2:50:54] widen.
[2:51:02] Let your eyes become heavy in their
[2:51:04] sockets.
[2:51:11] The final light behind your eyes is
[2:51:14] becoming softer now.
[2:51:21] There's only a quiet glow.
[2:51:26] And even that glow is beginning to fade.
[2:51:34] Your mind has been trying to help you.
[2:51:41] Perhaps it keeps thinking
[2:51:44] because it's been trying to keep you
[2:51:46] ahead of something.
[2:51:52] Perhaps it learned that
[2:51:55] if it could think carefully enough
[2:52:00] it might see every problem coming
[2:52:03] before it arrived.
[2:52:14] Your mind may have become used to
[2:52:16] staying awake,
[2:52:20] checking,
[2:52:22] solving,
[2:52:26] planning,
[2:52:28] and figuring things out
[2:52:32] long after the rest of you was ready for
[2:52:34] sleep.
[2:52:39] Tonight, however,
[2:52:43] it does not have to continue.
[2:52:51] Nothing needs to be solved right now.
[2:52:59] You are allowed to leave today exactly
[2:53:02] as it is.
[2:53:09] You are allowed to leave questions
[2:53:10] unanswered
[2:53:12] and tasks unfinished.
[2:53:21] If another thought appears,
[2:53:24] that is all right.
[2:53:29] You do not need to finish it,
[2:53:33] answer it,
[2:53:35] or push it away.
[2:53:44] You can let it remain unfinished
[2:53:48] while your attention returns
[2:53:51] to the weight of your body on the bed.
[2:53:58] A thought can be present
[2:54:01] without requiring anything from you.
[2:54:11] The part of you that has been keeping
[2:54:13] watch
[2:54:14] can begin to stand down now.
[2:54:22] The house is quiet.
[2:54:27] You have handled today as well as you
[2:54:30] could.
[2:54:35] And the rest can wait until morning.
[2:54:42] For these next few hours,
[2:54:45] nothing is required of you.
[2:54:58] In a moment, I will count down from 10
[2:55:01] to zero.
[2:55:05] Each number will allow the remaining
[2:55:07] light
[2:55:09] to grow a little dimmer.
[2:55:14] Each number will carry you a little
[2:55:16] further from the activity of the day.
[2:55:24] You do not need to reach zero.
[2:55:29] If sleep comes before then, you can let
[2:55:32] it take you.
[2:55:36] We begin at 10.
[2:55:39] At 10, allow yourself
[2:55:43] to start sinking into the bed.
[2:55:51] Nine.
[2:55:53] Feel your body becoming heavier
[2:55:56] and your breathing becoming slower.
[2:56:03] At eight, let the day move a little
[2:56:06] further away from you.
[2:56:14] At seven, remind yourself that nothing
[2:56:17] needs to be decided right now.
[2:56:25] >> At six, allow everything to become
[2:56:28] softer,
[2:56:30] quieter, and deeper.
[2:56:37] At five, you are halfway down,
[2:56:40] and the thinking mind is already
[2:56:43] becoming distant.
[2:56:51] At four, let the last glow behind your
[2:56:54] forehead become softer and smaller.
[2:57:03] At three, allow yourself to continue
[2:57:07] sinking and settling.
[2:57:15] There is nothing you need to reach for.
[2:57:23] At two, let the remaining light dim
[2:57:27] almost completely.
[2:57:34] At one, feel how heavy and still your
[2:57:38] body has become.
[2:57:45] At zero, there is nowhere else to go,
[2:57:50] and nothing else to do.
[2:57:54] Rest is already here.
[2:58:01] You are allowed to leave everything
[2:58:03] unfinished.
[2:58:14] And as you rest,
[2:58:16] imagine somewhere deep within you.
[2:58:20] A quiet librarian works gently through
[2:58:23] the night.
[2:58:27] The library is still.
[2:58:30] And there is no hurry.
[2:58:36] One by one,
[2:58:38] the librarian gathers the scattered
[2:58:40] pages of the day.
[2:58:46] Each memory, feeling,
[2:58:49] and unfinished thought
[2:58:52] is considered quietly
[2:58:56] and placed where it belongs.
[2:59:00] Some things are filed away.
[2:59:05] Some are left on the shelf to be
[2:59:07] considered another day.
[2:59:11] Anything that does not need your
[2:59:13] attention
[2:59:14] is allowed to settle.
[2:59:21] The librarian does not need to wake you
[2:59:25] or ask you a single question.
[2:59:32] The librarian does not need you to
[2:59:35] supervise.
[2:59:41] This sorting happens naturally
[2:59:44] and quietly while you rest.
[2:59:50] You do not have to organize today.
[2:59:57] You do not have to understand everything
[3:00:00] before you sleep.
[3:00:07] You can leave it all in capable hands.
[3:00:15] >> By morning, some things may feel
[3:00:17] clearer.
[3:00:21] Other things can remain on the shelf
[3:00:24] until the right time.
[3:00:31] For now, the library is quiet.
[3:00:36] The pages are settling into place.
[3:00:42] And there is nothing left for you to do.
[3:00:52] And from this point on, you no longer
[3:00:55] need to follow my words.
[3:01:03] Allow the words to lose their edges.
[3:01:12] Let their meaning fade fast.
[3:01:20] Then let the shape of the words
[3:01:24] begin to disappear.
[3:01:28] Until my voice becomes only a quiet
[3:01:30] sound
[3:01:32] somewhere in the room.
[3:01:39] If part of you is listening,
[3:01:43] that is perfectly fine.
[3:01:49] You can simply remain here.
[3:01:53] And sleep will do the rest.
[3:02:00] You can let my words
[3:02:02] come and go
[3:02:04] like soft sounds moving through a
[3:02:07] darkened room.
[3:02:13] Drifting quietly in the background.
[3:02:22] Nothing needs to be solved tonight.
[3:02:32] I am allowed to leave things unfinished.
[3:02:45] I do not have to follow every thought.
[3:02:57] What matters can wait until morning.
[3:03:08] My body can rest before everything is
[3:03:10] settled.
[3:03:18] I do not have to keep watch tonight.
[3:03:29] My mind can do its quiet work while I
[3:03:31] rest.
[3:03:37] Sleep can arrive in its own time.
[3:03:45] Nothing needs to be solved tonight.
[3:03:54] I am allowed to leave things unfinished.
[3:04:07] >> I do not have to keep watch tonight.
[3:04:16] The final light is growing dimmer now.
[3:04:25] The house is quiet.
[3:04:34] My body is resting.
