WEBVTT

1
00:00:00.280 --> 00:00:05.440
<v Speaker 1>The lamp has a soft fabric shade. The lamp is

2
00:00:05.480 --> 00:00:07.799
<v Speaker 1>the kind of lamp that gives the kind of light

3
00:00:08.039 --> 00:00:10.679
<v Speaker 1>you would want if you were reading a book late

4
00:00:10.720 --> 00:00:16.000
<v Speaker 1>at night. But to night, the lamp is off to night.

5
00:00:16.320 --> 00:00:19.199
<v Speaker 1>The only light in the room is the light from

6
00:00:19.280 --> 00:00:22.960
<v Speaker 1>the window. The light from the window is the light

7
00:00:23.160 --> 00:00:28.079
<v Speaker 1>of the moon. The room is quiet. The room is patient.

8
00:00:28.879 --> 00:00:32.799
<v Speaker 1>The room is waiting for you to settle in. There

9
00:00:32.880 --> 00:00:37.159
<v Speaker 1>is a rug in the middle of the room. The

10
00:00:37.240 --> 00:00:41.960
<v Speaker 1>rug is oat. The rug has been walked on for

11
00:00:42.119 --> 00:00:47.799
<v Speaker 1>many years. The colors of the rug have softened with time.

12
00:00:49.159 --> 00:00:54.359
<v Speaker 1>The patterns of the rug have blurred with use. The

13
00:00:54.479 --> 00:00:57.759
<v Speaker 1>rug is the kind of rug that has become more

14
00:00:57.880 --> 00:01:03.479
<v Speaker 1>beautiful with age, the way some people become more beautiful

15
00:01:03.600 --> 00:01:09.920
<v Speaker 1>with age. There is a lamp in the corner. The

16
00:01:10.040 --> 00:01:14.840
<v Speaker 1>lamp is not lit. Let them be the path down

17
00:01:15.000 --> 00:01:24.799
<v Speaker 1>into sleep. Fifteen fourteen thirteen. If your mind wanders, that

18
00:01:25.040 --> 00:01:30.480
<v Speaker 1>is all right. The mind wanders. The mind is allowed

19
00:01:30.560 --> 00:01:36.120
<v Speaker 1>to wander. When you notice it has wandered, just return

20
00:01:36.239 --> 00:01:43.560
<v Speaker 1>to the number. Return gently, return without judgment. The number

21
00:01:43.640 --> 00:01:51.599
<v Speaker 1>will be waiting for you. Twelve eleven ten. Each breath

22
00:01:51.680 --> 00:01:57.239
<v Speaker 1>takes you deeper. Each number takes you lower. The body

23
00:01:57.439 --> 00:02:01.359
<v Speaker 1>is heavy. Now let you mine and find a number,

24
00:02:02.799 --> 00:02:09.719
<v Speaker 1>any number. Let it be twenty. Breathe in, and as

25
00:02:09.759 --> 00:02:16.879
<v Speaker 1>you breathe out, say the number to yourself slowly, twenty

26
00:02:18.199 --> 00:02:26.960
<v Speaker 1>breathe in, breathe out. Nineteen. Let the number carry you down.

27
00:02:27.280 --> 00:02:33.479
<v Speaker 1>Each breath a number lower, each breath a step closer

28
00:02:33.520 --> 00:02:43.680
<v Speaker 1>to rest eighteen seventeen sixteen. Do not think about the numbers.

29
00:02:44.479 --> 00:02:48.240
<v Speaker 1>Just let them pass. Let them be the rhythm of

30
00:02:48.319 --> 00:02:52.439
<v Speaker 1>your breath. The walls are painted a color that has

31
00:02:52.599 --> 00:02:57.800
<v Speaker 1>no name, a color that lives somewhere between cream and

32
00:02:57.960 --> 00:03:03.360
<v Speaker 1>pale rose. A color that holds the light without reflecting

33
00:03:03.400 --> 00:03:07.400
<v Speaker 1>it back too sharply. There is a chair in the

34
00:03:07.439 --> 00:03:12.319
<v Speaker 1>corner of the room, a chair with arms. The chair

35
00:03:12.439 --> 00:03:16.120
<v Speaker 1>is upholstered in a fabric that is soft and worn

36
00:03:16.520 --> 00:03:20.280
<v Speaker 1>and welcoming. You are not going to sit in the

37
00:03:20.360 --> 00:03:24.520
<v Speaker 1>chair tonight. You are not going to need it. Your

38
00:03:24.639 --> 00:03:30.560
<v Speaker 1>head does not need to do anything tonight except rest.

39
00:03:31.280 --> 00:03:35.599
<v Speaker 1>Let your attention come to your neck, to the muscles

40
00:03:35.639 --> 00:03:40.240
<v Speaker 1>along the sides of your throat, to the small muscles

41
00:03:40.439 --> 00:03:46.080
<v Speaker 1>at the base of your skull. Feel them lengthen, feel

42
00:03:46.120 --> 00:03:50.560
<v Speaker 1>them soften. They have been holding your head up all

43
00:03:50.719 --> 00:03:57.960
<v Speaker 1>day tonight, they are allowed to rest. Let your shoulders drop,

44
00:03:58.599 --> 00:04:03.719
<v Speaker 1>Let them drop toward the bed, Let them settle. The

45
00:04:03.879 --> 00:04:10.719
<v Speaker 1>lamps have green glass shades. The light they give is warm.

46
00:04:11.199 --> 00:04:16.000
<v Speaker 1>The light is gentle on the eyes. The light is

47
00:04:16.040 --> 00:04:18.560
<v Speaker 1>the kind of light you want when you are reading

48
00:04:18.680 --> 00:04:24.120
<v Speaker 1>late into the night. You walk between the shelves. Your

49
00:04:24.120 --> 00:04:28.240
<v Speaker 1>footsteps are quiet on the thick carpet that covers the floor.

50
00:04:29.360 --> 00:04:34.000
<v Speaker 1>The carpet is patterned in deep breads and blues. The

51
00:04:34.120 --> 00:04:37.439
<v Speaker 1>carpet is old. The carpet is soft.

52
00:04:38.040 --> 00:04:42.439
<v Speaker 2>The dark is the kind of dark that wraps itself

53
00:04:42.560 --> 00:04:48.600
<v Speaker 2>around you like a heavy blanket. You can see if

54
00:04:48.639 --> 00:04:53.639
<v Speaker 2>you look the faintest suggestion of trees at the edge

55
00:04:53.720 --> 00:04:59.399
<v Speaker 2>of the property. The trees are still. The trees are

56
00:04:59.560 --> 00:05:05.439
<v Speaker 2>sleepy too. There is a clock in the room. The

57
00:05:05.480 --> 00:05:10.079
<v Speaker 2>clock is not ticking. The clock is silent.

58
00:05:11.639 --> 00:05:18.560
<v Speaker 1>Tonight. Time does not need to be measured. Tonight time

59
00:05:18.680 --> 00:05:23.879
<v Speaker 1>will pass on its own without any help from us.

60
00:05:24.519 --> 00:05:30.279
<v Speaker 3>Now, let your breathing find its own rhythm, a rhythm

61
00:05:30.319 --> 00:05:34.560
<v Speaker 3>that is a little slower than your waking rhythm, a

62
00:05:34.639 --> 00:05:36.319
<v Speaker 3>rhythm that is a little deeper.

63
00:05:37.759 --> 00:05:43.319
<v Speaker 1>Breathe in through your nose, feel the air as it enters.

64
00:05:45.160 --> 00:05:54.879
<v Speaker 1>Cool the nostrils, cool in the throat, cool in the chest.

65
00:05:55.959 --> 00:06:05.839
<v Speaker 1>Breathe out through your mouth softly, slowly, let the breath

66
00:06:06.199 --> 00:06:14.160
<v Speaker 1>leave without effort. Feel it steady, feel it sure. You

67
00:06:14.240 --> 00:06:18.600
<v Speaker 1>do not need to do anything about your heart. Your

68
00:06:18.639 --> 00:06:23.120
<v Speaker 1>heart knows what to do. Your heart has been beating

69
00:06:23.279 --> 00:06:28.079
<v Speaker 1>since before you were born. It will beat long after

70
00:06:28.279 --> 00:06:33.600
<v Speaker 1>this moment has passed. Trust it, Trust it to keep

71
00:06:33.680 --> 00:06:39.079
<v Speaker 1>going while you rest. Let your attention sink to your belly.

72
00:06:40.000 --> 00:06:44.839
<v Speaker 1>Let your belly soften, Let it rise with thee in breath,

73
00:06:45.519 --> 00:06:49.399
<v Speaker 1>Let it fall with the out breath. In the garden

74
00:06:49.480 --> 00:06:53.160
<v Speaker 1>there are places to sit. There is a stone bench

75
00:06:53.360 --> 00:06:57.680
<v Speaker 1>half covered in moss. There is a wooden chair beneath

76
00:06:57.720 --> 00:07:01.439
<v Speaker 1>an arbor. There is a low wall at the garden's

77
00:07:01.560 --> 00:07:04.920
<v Speaker 1>edge where you could sit and look out over.

78
00:07:04.680 --> 00:07:05.920
<v Speaker 2>The rest of the garden.

79
00:07:07.079 --> 00:07:11.439
<v Speaker 1>You do not need to sit, but the garden offers

80
00:07:11.519 --> 00:07:17.240
<v Speaker 1>these places. The garden is generous with its rest. The

81
00:07:17.360 --> 00:07:21.519
<v Speaker 1>light in the garden does not change. The light is

82
00:07:21.560 --> 00:07:27.199
<v Speaker 1>always the same. Feel the weight of them sinking, Feel

83
00:07:27.199 --> 00:07:31.800
<v Speaker 1>the way the bed accepts them. Feel the slow release

84
00:07:31.879 --> 00:07:36.160
<v Speaker 1>of tension you may not have known was there now.

85
00:07:36.199 --> 00:07:41.839
<v Speaker 1>Your arms Let your upper arms feel heavy, Let your

86
00:07:41.879 --> 00:07:48.199
<v Speaker 1>elbows feel soft. Let your forearms rest. What your wrists

87
00:07:48.279 --> 00:07:55.040
<v Speaker 1>be still, What your hands open, What your fingers curl softly,

88
00:07:56.000 --> 00:08:03.839
<v Speaker 1>not crepping, not reaching, just resting. The hounds have done

89
00:08:03.959 --> 00:08:09.720
<v Speaker 1>so much today. You are in a library. The library

90
00:08:09.879 --> 00:08:17.199
<v Speaker 1>is very old. The library is very large. The library

91
00:08:17.360 --> 00:08:21.199
<v Speaker 1>has the quality of a place that has always been here,

92
00:08:22.240 --> 00:08:27.160
<v Speaker 1>that will always be here, that exists outside of time.

93
00:08:28.680 --> 00:08:33.159
<v Speaker 1>The shelves go up. The shelves go up further than

94
00:08:33.200 --> 00:08:37.440
<v Speaker 1>you can see. The shelves are made of dark wood,

95
00:08:38.519 --> 00:08:44.159
<v Speaker 1>polished smooth by years of hands reaching for books. The

96
00:08:44.200 --> 00:08:48.919
<v Speaker 1>shelves are filled with books. The herond is part of

97
00:08:48.960 --> 00:08:55.480
<v Speaker 1>the dream's stillness. You rest your forehead against the glass.

98
00:08:56.440 --> 00:08:59.559
<v Speaker 1>The glass is cool against your skin.