Letting the Evening Soften

01Lie down and let the bed take your full weight. Nothing needs to be held up any more.

02Let the breath be quiet and unforced. You are not trying to fall asleep. You are only lying here, letting the day go soft at the edges.

03Begin at the feet. Let the toes be heavy. The ankles. The calves. Let each part become a little heavier than the part before.

04The knees. The thighs. The hips settling down into the mattress.

05The belly, rising and falling on its own. The chest, unhurried. The shoulders, sliding away from the ears.

06The arms grow heavy. The hands. Each finger, letting go of whatever it held today.

07The jaw unclenches. The tongue rests. The space between the eyebrows smooths out.

08Now let the day replay once, quickly, with no commentary. Whatever went well, whatever did not. You are not required to conclude anything about it tonight.

09Say inside: the day is finished, and I am allowed to stop.

10Let each out-breath be longer, and let the counting go. You do not need to follow my voice any further. Rest now.