WEBVTT 1 00:00:04.160 --> 00:00:13.359 Us studious, Welcome back to rest and restore. This is 2 00:00:13.439 --> 00:00:21.359 your hour, set aside for soft, unhurried peace. There is 3 00:00:21.440 --> 00:00:27.760 nothing to chase, there is nothing to finish. There is 4 00:00:27.800 --> 00:00:35.399 nowhere you need to arrive. You are already here, and 5 00:00:35.600 --> 00:00:43.119 here here is more than enough. Here is everything you 6 00:00:43.240 --> 00:00:50.079 have been looking for, quietly waiting for you to settle in. 7 00:00:52.560 --> 00:00:55.960 I am Clara, and I will be your companion for 8 00:00:56.000 --> 00:01:01.240 the next hour. Find a position it feels kind to 9 00:01:01.280 --> 00:01:07.560 your body. If you are lying down, allow your shoulders 10 00:01:07.599 --> 00:01:12.680 to soften into the surface beneath you. If you are seated, 11 00:01:13.200 --> 00:01:17.280 let your feet rest on the floor, and let your 12 00:01:17.319 --> 00:01:22.239 hands come to rest wherever they feel most at home. 13 00:01:23.560 --> 00:01:27.560 There is no right way to be here. There is 14 00:01:27.680 --> 00:01:35.959 only your way, and your way is perfect. Before we begin, 15 00:01:36.519 --> 00:01:42.480 take a slow, easy breath, not a deep breath, not 16 00:01:42.560 --> 00:01:47.799 a big breath, Just an easy breath, the kind of 17 00:01:47.879 --> 00:01:53.640 breath that says I am here, I have arrived, I 18 00:01:53.680 --> 00:01:58.920 am staying for a while. Let the breath move gently in. 19 00:01:59.439 --> 00:02:04.120 Let the breath bath move gently out. There is no 20 00:02:04.319 --> 00:02:09.840 need to control it, there is no need to measure it. 21 00:02:12.039 --> 00:02:16.960 The breath knows what to do. It has been doing 22 00:02:17.039 --> 00:02:21.560 this work since the very first moment you arrived in 23 00:02:21.639 --> 00:02:26.560 the world. As you breathe, allow your eyes to soften 24 00:02:26.719 --> 00:02:33.560 closed if they are not already, Allow the muscles of 25 00:02:33.639 --> 00:02:42.120 your face to soften. Allow your jaw to soften, Allow 26 00:02:42.199 --> 00:02:48.879 your shoulders to soften, Allow your belly to soften, Allow 27 00:02:48.919 --> 00:02:55.080 yourself to soften. In every place you find yourself holding 28 00:02:55.159 --> 00:03:02.000 on you have been holding on for so long, Let 29 00:03:02.039 --> 00:03:10.080 this be the hour where you finally gently let go. Tonight, 30 00:03:10.960 --> 00:03:16.080 we are not going anywhere. We are not arriving at 31 00:03:16.120 --> 00:03:24.120 any destination. We are not solving any problem. We are 32 00:03:24.159 --> 00:03:32.120 not fixing any broken thing. We are simply here. We 33 00:03:32.240 --> 00:03:37.120 are simply resting. We are simply allowing the body to 34 00:03:37.199 --> 00:03:40.159 do what it has been longing to do all day, 35 00:03:41.319 --> 00:03:47.680 all week, all month, all year. We are simply giving 36 00:03:47.719 --> 00:03:52.280 it permission to rest. Permission to rest is not something 37 00:03:52.520 --> 00:03:57.280 you have to earn. It is not something you have 38 00:03:57.360 --> 00:04:02.560 to deserve. It is not something you have to wait for. 39 00:04:04.039 --> 00:04:10.800 It is yours right now, in this very breath. Simply 40 00:04:11.080 --> 00:04:16.720 because you exist, you are allowed to rest. You are 41 00:04:16.759 --> 00:04:21.839 allowed to be soft, you are allowed to be slow. 42 00:04:23.839 --> 00:04:27.439 You are allowed to put down every weight you have 43 00:04:27.560 --> 00:04:35.319 been carrying, and simply breathe. Notice the surface beneath you, 44 00:04:37.680 --> 00:04:46.120 Notice how it receives you, the chair, the bed, the cushion, 45 00:04:47.920 --> 00:04:55.480 the floor, whatever is holding you, allow yourself to be 46 00:04:55.639 --> 00:05:04.360 held by it. Let your weight sink down, Let gravity 47 00:05:04.439 --> 00:05:10.879 do its kind work. Let yourself feel heavy, heavy in 48 00:05:10.959 --> 00:05:16.120 a good way, Heavy in a way that means you 49 00:05:16.160 --> 00:05:22.920 are safe, heavy in a way that means you are resting. 50 00:05:24.959 --> 00:05:30.519 Take another slow breath in through your nose, and as 51 00:05:30.560 --> 00:05:35.360 you breathe out, let a little more weight leave the body, 52 00:05:37.439 --> 00:05:42.519 Let a little more tension to solve, Let a little 53 00:05:42.519 --> 00:05:49.600 more holding go. You do not need to know what 54 00:05:49.759 --> 00:05:52.519 you are releasing. You do not need to look at it. 55 00:05:54.360 --> 00:06:01.360 You do not need to name it. You simply breathe 56 00:06:01.519 --> 00:06:06.319 and on the exhale Here let it go. This is 57 00:06:06.360 --> 00:06:12.319 the gift of unheard peace. There is no timeline here, 58 00:06:14.079 --> 00:06:21.360 There is no schedule, There is no performance, There is 59 00:06:21.399 --> 00:06:28.959 nothing to achieve. There is only this breath, and then 60 00:06:29.319 --> 00:06:38.279 this breath, and then this breath, each one a small rest, 61 00:06:38.600 --> 00:06:45.480 each one a small return, each one a small homecoming 62 00:06:45.639 --> 00:06:53.279 to the body, to the moment, to yourself. Let's begin 63 00:06:54.519 --> 00:07:00.800 gently by bringing a soft attention to the breath itself, 64 00:07:02.759 --> 00:07:12.240 not changing it, not controlling it, just noticing it. Notice 65 00:07:12.439 --> 00:07:19.680 the cool air arriving at the nostrils. Notice the warm 66 00:07:19.720 --> 00:07:26.720 air leaving the Notice the small pause between the in 67 00:07:26.920 --> 00:07:33.680 breath and the outbreath. Notice the small pause between the 68 00:07:33.800 --> 00:07:39.759 outbreath and the in breath. The breath moves in its 69 00:07:39.839 --> 00:07:46.879 own rhythm. You are simply a witness to it. You 70 00:07:46.959 --> 00:07:50.360 are simply here for it. As you watch the breath, 71 00:07:51.560 --> 00:07:56.720 you may notice the mind begins to wander. It may 72 00:07:56.759 --> 00:08:02.800 begin to plan tomorrow. It may begin to replay yesterday. 73 00:08:04.800 --> 00:08:08.680 It may begin to worry about something that may never happen. 74 00:08:10.600 --> 00:08:13.759 This is what minds do. This is what minds have 75 00:08:13.839 --> 00:08:19.519 always done. There is nothing wrong with this. When you 76 00:08:19.680 --> 00:08:28.319 notice the mind wandering, gently, kindly, without judgment, invite it 77 00:08:28.439 --> 00:08:34.559 back to the breath. Back to this breath, back to 78 00:08:34.639 --> 00:08:41.600 this moment. The breath is always here, patiently waiting. Now, 79 00:08:41.759 --> 00:08:48.759 let us move gently through a slow scan of the body. 80 00:08:49.200 --> 00:08:55.720 There is nothing to fix, there is nothing to change. 81 00:08:56.039 --> 00:09:01.840 We are simply visiting each part of you with kindness, 82 00:09:02.919 --> 00:09:09.159 with friendliness, with the gentle attention of someone who loves you. 83 00:09:11.240 --> 00:09:14.519 Each part of the body has been working for you 84 00:09:15.840 --> 00:09:23.639 all day, every day, without thanks This is your chance 85 00:09:23.759 --> 00:09:29.240 to think it. This is your chance to notice it. 86 00:09:31.200 --> 00:09:36.000 This is your chance to let it know. It can rest. 87 00:09:36.639 --> 00:09:40.960 Begin at the crown of your head, the very top 88 00:09:41.039 --> 00:09:53.399 of the skull. Notice whatever is there, warmth, pressure, tingling, heaviness, 89 00:09:55.159 --> 00:10:01.600 nothing at all, whatever is there, allow it. There is 90 00:10:01.639 --> 00:10:08.440 no right sensation, There is no wrong suffation. There is 91 00:10:08.600 --> 00:10:15.879 only sensation. You are simply being with it. Move down 92 00:10:15.919 --> 00:10:21.320 to your forehead. Notice the muscles that move when you think, 93 00:10:23.120 --> 00:10:32.600 when you frown, when you concentrate, when you worry. Allow 94 00:10:32.720 --> 00:10:40.360 these muscles to soften, Let the brow become smooth, Let 95 00:10:40.399 --> 00:10:46.720 the forehead become still. You are not required to think 96 00:10:47.039 --> 00:10:52.200 right now. You are not required to plan. You are 97 00:10:52.279 --> 00:10:58.200 not required to figure anything out. The thoughts can wait, 98 00:11:00.240 --> 00:11:07.480 The mind can wait. There is only this moment and 99 00:11:07.679 --> 00:11:12.960 this breath. Moved down to your eyes. Let the eyelids 100 00:11:13.039 --> 00:11:21.200 grow heavy, Let them rest behind the closed lids. There 101 00:11:21.279 --> 00:11:27.919 is a soft, quiet, darkness, a darkness that asks nothing 102 00:11:28.000 --> 00:11:36.320 of you, a darkness that heals. Let yourself sink into 103 00:11:36.360 --> 00:11:41.159 this darkness. Let the eyes rest and the way they 104 00:11:41.200 --> 00:11:53.159 have always wanted to rest, softly, heavily, completely. Move down 105 00:11:53.240 --> 00:12:01.279 to your cheeks, your jaw, your mouth. Let the jaw 106 00:12:01.480 --> 00:12:09.759 drop slightly, just a few millimeters. Let the teeth part, 107 00:12:11.200 --> 00:12:14.320 Let the tongue rest in the floor of the mouth. 108 00:12:16.399 --> 00:12:20.200 Allow the lips to part gently. As you do this, 109 00:12:20.679 --> 00:12:25.159 you may feel the muscles of the face begin to soften. 110 00:12:27.320 --> 00:12:30.240 The face may begin to feel as though it is 111 00:12:30.360 --> 00:12:36.559 melting into the support beneath it. This is the body 112 00:12:37.039 --> 00:12:43.000 remembering what it knows. The body knows how to rest. 113 00:12:43.600 --> 00:12:47.519 It has been doing this work since long before you 114 00:12:47.600 --> 00:12:55.159 are born. Move up to your neck. Notice the muscles 115 00:12:55.320 --> 00:12:59.919 that hold up your head. They have been working hard 116 00:13:00.279 --> 00:13:05.919 all day. They have been carrying the weight of your thinking. 117 00:13:07.440 --> 00:13:16.600 You're sensing, you're noticing. Allow them to release. Let your 118 00:13:16.679 --> 00:13:20.600 head grow a little heavier. Let it sink back into 119 00:13:20.639 --> 00:13:26.159 the support that is waiting for it. Let the neck 120 00:13:26.399 --> 00:13:34.679 grow long and soft, and still. Move down to your shoulders. 121 00:13:35.720 --> 00:13:41.519 The shoulders carry so much. They carry the weight of 122 00:13:41.879 --> 00:13:55.360 every responsibility, every worry, every burden, every unspoken feeling. Allow 123 00:13:55.519 --> 00:14:02.039 the shoulders to soften, Allow them to drop just a 124 00:14:02.080 --> 00:14:07.519 little away from the ears. Allow them to release whatever 125 00:14:07.600 --> 00:14:12.080 they have been holding. The shoulders do not have to 126 00:14:12.159 --> 00:14:18.320 carry anything in this hour. The shoulders can simply rest 127 00:14:18.600 --> 00:14:23.759 Move down through the arms all the way to the fingertips. 128 00:14:26.159 --> 00:14:32.919 Notice the weight of the arms. Notice any sensation in 129 00:14:33.000 --> 00:14:47.799 the hands. Notice the warmth, the tingling, the stillness. Allow 130 00:14:47.879 --> 00:14:52.639 the arms to grow heavy, allow them to feel as 131 00:14:52.679 --> 00:14:58.279 though they are sinking into the surface beneath you. The 132 00:14:58.519 --> 00:15:04.720 arms are allowed to be still, The hands are allowed 133 00:15:04.840 --> 00:15:10.720 to be still. The fingers are allowed to be still. 134 00:15:11.120 --> 00:15:16.120 Moved down to your chest. Notice the breath moving in 135 00:15:16.919 --> 00:15:24.000 and out of the chest, the gentle rise, the gentle fall. 136 00:15:26.320 --> 00:15:30.639 The chest has been breathing for you since the very 137 00:15:30.919 --> 00:15:36.080 first moment you arrived. It will keep breathing. You do 138 00:15:36.200 --> 00:15:41.279 not have to do anything to make it continue. Simply 139 00:15:41.399 --> 00:15:49.639 notice it, Simply allow it. Simply be grateful for this quiet, 140 00:15:50.919 --> 00:15:59.440 faithful rhythm. Move down to your belly. Notice the belly 141 00:15:59.559 --> 00:16:05.360 rise with each in breath. Notice the belly falling with 142 00:16:05.519 --> 00:16:12.480 each out breath. The belly is soft, The belly is kind. 143 00:16:14.200 --> 00:16:18.840 The belly is the home of the breath. Allow the 144 00:16:18.879 --> 00:16:25.600 belly to soften, allow it to be completely soft. You 145 00:16:25.679 --> 00:16:31.320 are safe here. You can let go here with down 146 00:16:31.399 --> 00:16:39.200 to your lower back. Notice any sensation there. Often the 147 00:16:39.279 --> 00:16:44.200 lower back holds tension. We do not even know about, 148 00:16:46.320 --> 00:16:51.679 Allow it to soften. Allow the muscles of the lower 149 00:16:51.720 --> 00:16:58.679 back to release, Allow the spine to settle, vertebra by 150 00:16:58.799 --> 00:17:05.240 vertebra into the support beneath you move down to your hips. 151 00:17:07.559 --> 00:17:13.119 The hips carry us through life. They support us in 152 00:17:13.240 --> 00:17:22.799 every step, in every turn, in every motion. Allow the 153 00:17:22.920 --> 00:17:30.559 hips to soften, allow them to grow heavy, allow them 154 00:17:30.839 --> 00:17:35.480 to feel completely supported by the surface beneath you move 155 00:17:35.599 --> 00:17:40.119 down through the legs all the way to the feet. 156 00:17:41.039 --> 00:17:48.960 Notice the weight of the legs, Notice the heaviness, Notice 157 00:17:49.039 --> 00:17:55.200 the warmth or the coolness. Allow the legs to soften, 158 00:17:57.039 --> 00:18:02.960 Allow the knees to soften, Allow the ankles to soften, 159 00:18:05.200 --> 00:18:10.519 Allow the feet to soften. The whole body, from the 160 00:18:10.559 --> 00:18:13.799 brown of the head to the soles of the feet 161 00:18:15.440 --> 00:18:27.000 is softening. Now, letting go, releasing, resting. As you rest 162 00:18:27.200 --> 00:18:32.279 in this softness, allow the breath to continue at its 163 00:18:32.319 --> 00:18:36.759 own pace. The breath does not need to be slow. 164 00:18:38.559 --> 00:18:43.400 The breath does not need to be deep. The breath 165 00:18:43.519 --> 00:18:48.920 does not need to be anything at all. It simply breathes, 166 00:18:49.480 --> 00:18:56.200 and you simply rest, and the body in its quiet 167 00:18:56.319 --> 00:19:05.000 wisdom nose except what to do? Now, allow your attention 168 00:19:05.200 --> 00:19:11.880 to expand a little. Notice the whole body all at once. 169 00:19:14.480 --> 00:19:20.920 Notice the body as a single, complete, breathing, resting being. 170 00:19:23.640 --> 00:19:28.559 Notice the gentle rise and fall of the chest and belly. 171 00:19:31.160 --> 00:19:38.279 Notice the heaviness of the limbs. Notice the warmth, Notice 172 00:19:38.359 --> 00:19:47.640 the stillness, Notice the quiet. This is what unhurried peace 173 00:19:47.960 --> 00:19:53.359 feels like. This is what the body has been longing for. 174 00:19:53.640 --> 00:19:59.000 As you rest here, you may begin to feel something shifting, 175 00:20:01.119 --> 00:20:11.359 something softening, something settling. This is not something you have 176 00:20:11.480 --> 00:20:17.119 to do. It is something that is happening on its own. 177 00:20:18.960 --> 00:20:25.680 The body knows how to rest. The body knows the 178 00:20:25.720 --> 00:20:30.480 body knows how to return to itself. All you have 179 00:20:30.559 --> 00:20:35.480 to do is allow it. All you have to do 180 00:20:35.519 --> 00:20:40.920 is not interfere in the space of unhurried peace. There 181 00:20:41.000 --> 00:20:45.640 is nothing you have to be. You do not have 182 00:20:45.720 --> 00:20:50.400 to be producted. You do not have to be useful, 183 00:20:52.279 --> 00:20:57.119 you do not have to be important, You do not 184 00:20:57.440 --> 00:21:01.000 have to be impressive. You simply have to be here. 185 00:21:02.640 --> 00:21:08.200 You simply have to be breathing. You simply have to 186 00:21:08.240 --> 00:21:14.880 be resting, and that in itself is more than enough. 187 00:21:16.720 --> 00:21:22.640 Rest here for a moment, just rest. There is nothing 188 00:21:22.720 --> 00:21:29.359 to do. There is nowhere to go, There is nothing 189 00:21:29.640 --> 00:21:38.680 to think about. There is only this breath, In this breath, 190 00:21:41.000 --> 00:21:52.599 In this breath, let yourself drift, let yourself soften, Let 191 00:21:52.640 --> 00:21:59.839 yourself be held by the unhurried peace of this hour. 192 00:22:01.759 --> 00:22:10.319 If thoughts arise and they will, let them come, let 193 00:22:10.319 --> 00:22:17.200 them visit, let them pass. You do not have to 194 00:22:17.319 --> 00:22:23.920 follow them, You do not have to fight them. You 195 00:22:24.119 --> 00:22:33.759 simply notice them, and you gently, kindly return to the breath. 196 00:22:33.759 --> 00:22:40.400 The breath is always here. The breath is always patient. 197 00:22:42.960 --> 00:22:46.880 The breath is always waiting for you to come home. 198 00:22:50.000 --> 00:22:52.960 There is a kind of peace that cannot be rushed. 199 00:22:54.480 --> 00:23:00.640 It cannot be grasped. It can only be allowed. It 200 00:23:00.720 --> 00:23:07.119 can only be allowed. It is the peace of the body, 201 00:23:07.160 --> 00:23:11.680 finally at rest. It is the peace of the mind, 202 00:23:12.319 --> 00:23:19.319 finally quiet. It is the peace of the heart, finally soft. 203 00:23:21.240 --> 00:23:27.440 This piece is yours right now. It has always been yours. 204 00:23:28.880 --> 00:23:33.119 You are simply remembering it in this hour. You are 205 00:23:33.200 --> 00:23:40.480 not becoming anything. You are not achieving anything. You are 206 00:23:40.559 --> 00:23:47.519 not arriving anywhere. You are simply allowing what already is. 207 00:23:49.720 --> 00:23:55.759 You are simply being who you already are, and who 208 00:23:55.880 --> 00:24:02.279 you are Beneath every layer of doing and trying and 209 00:24:02.359 --> 00:24:13.000 striving is peace itself. You are peace. You have always 210 00:24:13.079 --> 00:24:20.119 been peace, You will always be peace. Allow this knowing 211 00:24:20.359 --> 00:24:26.880 to settle into the bones, Allow it to settle into 212 00:24:26.920 --> 00:24:35.160 the muscles, Allow it to settle into the breath. You 213 00:24:35.279 --> 00:24:44.279 are peace, You are unhurried, you are soft, You are here, 214 00:24:46.160 --> 00:24:50.000 You are enough. Let us rest here a little longer. 215 00:24:52.240 --> 00:24:59.480 There is no rush, There is no agenda. There is 216 00:24:59.559 --> 00:25:07.640 only the quiet unfolding of the hour. Let the breath 217 00:25:08.160 --> 00:25:15.480 continue at its own pace. Let the body continue to soften, 218 00:25:18.000 --> 00:25:23.640 Let the mind continue to quiet, Let the heart continue 219 00:25:23.680 --> 00:25:30.440 to open. There is nothing to do. There is only this. 220 00:25:31.960 --> 00:25:38.720 Notice if you can the silence beneath the sounds, the 221 00:25:38.759 --> 00:25:46.839 stillness beneath the breath, the peace beneath the thinking. That 222 00:25:47.119 --> 00:25:58.240 silence is you, that stillness is you, that peace is you. You 223 00:25:56.480 --> 00:26:01.119 are not the thoughts, You are not the same, You 224 00:26:01.200 --> 00:26:06.839 are not the business. You are the quiet space in 225 00:26:06.880 --> 00:26:14.799 which all of these arise and pass. Rest in that 226 00:26:14.920 --> 00:26:22.319 quiet space. Rest in the silence, Rest in the stillness, 227 00:26:24.200 --> 00:26:29.440 Rest in the peace. The body will do its healing work, 228 00:26:31.000 --> 00:26:35.920 the mind will do its quiet work. The heart will 229 00:26:35.960 --> 00:26:40.839 do its mending work. You do not have to help, 230 00:26:41.160 --> 00:26:46.279 You do not have to direct. You simply have to 231 00:26:46.359 --> 00:26:52.000 be here. You simply have to allow take a moment 232 00:26:52.119 --> 00:26:58.640 now to feel grateful. Grateful for the body which has 233 00:26:58.759 --> 00:27:06.359 carried you through this day, Grateful for the breath which 234 00:27:06.400 --> 00:27:15.039 has sustained you without effort, Grateful for this hour which 235 00:27:15.079 --> 00:27:20.680 you have given yourself as a gift. Grateful for rest 236 00:27:21.720 --> 00:27:28.319 which the body has been waiting for. Grateful for peace 237 00:27:29.519 --> 00:27:34.559 which has always been here, quietly waiting for you to 238 00:27:34.720 --> 00:27:38.559 notice it. This gratitude does not have to be big, 239 00:27:40.039 --> 00:27:44.480 It does not have to be formal. It can simply 240 00:27:44.559 --> 00:27:50.480 be a quiet warmth in the chest, a soft smile 241 00:27:50.880 --> 00:27:57.359 on the lips, a gentle thanks whispered to the self. 242 00:27:59.200 --> 00:28:05.599 Thank you for resting, Thank you for being here, thank 243 00:28:05.640 --> 00:28:11.559 you for choosing this hour for yourself. Thank you for 244 00:28:11.720 --> 00:28:18.079 being you. Let us now move gently toward the clues 245 00:28:18.200 --> 00:28:25.240 of our hour together. There is no rash. We have 246 00:28:25.279 --> 00:28:32.599 a few more minutes to soften, to settle, to Let 247 00:28:32.640 --> 00:28:39.440 the rest settle into the bonds. Let the breath continue 248 00:28:39.839 --> 00:28:45.400 at its own pace, Let the body continue to feel heavy, 249 00:28:47.599 --> 00:28:54.279 Let the quiet continue to hold you, Let the unhurried 250 00:28:54.319 --> 00:29:03.079 peace continue to wash through you like a dyed. Slowly, 251 00:29:03.880 --> 00:29:08.200 gently begin to bring your attention back to the body 252 00:29:08.480 --> 00:29:15.680 as a whole. Notice the contact points, the back of 253 00:29:15.759 --> 00:29:26.759 the head, the shoulders, the arms, the arms, the hips, 254 00:29:28.839 --> 00:29:37.200 the legs, the feet. Notice the surface beneath you. Notice 255 00:29:37.200 --> 00:29:41.279 the room around you. Notice the air on the skin. 256 00:29:43.279 --> 00:29:50.160 Notice the sounds far away or near. Notice the quiet 257 00:29:51.160 --> 00:29:56.160 beneath all of it. As you begin to return, take 258 00:29:56.200 --> 00:30:01.720 a moment to feel the breath in the belly. Place 259 00:30:01.759 --> 00:30:07.039 a hand on the belly if you wish. Feel the rise, 260 00:30:08.680 --> 00:30:15.160 feel the fall, Feel the slow, gentle rhythm of your 261 00:30:15.200 --> 00:30:19.279 own breath. This breath has been with you for the 262 00:30:19.359 --> 00:30:28.000 whole hour. This breath has been your companion. This breath 263 00:30:28.359 --> 00:30:34.119 will continue to be your companion even when you are 264 00:30:34.160 --> 00:30:42.200 not resting here. Each breath throughout the days an invitation 265 00:30:42.640 --> 00:30:48.200 to return. Each breath throughout the day is a small rest. 266 00:30:50.119 --> 00:30:55.039 Each breath throughout the day is a small piece of 267 00:30:55.240 --> 00:31:03.400 unhurried peace, available to you at any moment. Begin to 268 00:31:03.519 --> 00:31:11.200 notice the body once more. Notice the small sensations, Notice 269 00:31:11.240 --> 00:31:20.400 the weight, Notice the warmth, Notice the softness. The body 270 00:31:20.440 --> 00:31:25.079 has rested now. The body has been held in peace. 271 00:31:27.000 --> 00:31:30.480 The body has been given the gift of an hour 272 00:31:30.839 --> 00:31:37.400 of stillness. The body is grateful. The body is soft 273 00:31:39.799 --> 00:31:46.039 the body is ready gently to return to the day. 274 00:31:46.599 --> 00:31:51.720 You are allowed to rest. You are allowed to be soft, 275 00:31:53.720 --> 00:31:58.160 You are allowed to be slow. You are allowed to 276 00:31:58.240 --> 00:32:02.880 set down the weight. You are allowed to come home 277 00:32:03.039 --> 00:32:12.559 to yourself again and again throughout the day. Each return 278 00:32:12.920 --> 00:32:18.440 is a small act of love. Each return is a 279 00:32:18.480 --> 00:32:25.839 small act of restoration. Each return is a small gift 280 00:32:26.880 --> 00:32:32.880 to the body, the mind, and the heart. Thank you 281 00:32:33.079 --> 00:32:38.240 for sharing this hour with me. Thank you for the 282 00:32:38.279 --> 00:32:43.880 gift of your presence. Thank you for the gift of 283 00:32:43.920 --> 00:32:49.519 your trust. Thank you for the gift of your rest. 284 00:32:51.920 --> 00:32:58.240 You have given yourself a very generous thing. You have 285 00:32:58.400 --> 00:33:03.799 given yourself the gift of slowing down. You have given 286 00:33:03.839 --> 00:33:09.519 yourself the gift of being still. You have given yourself 287 00:33:09.559 --> 00:33:14.359 the gift of unhurried peace. As you return to your day, 288 00:33:16.119 --> 00:33:22.720 allow yourself to move slowly. Allow yourself to take a 289 00:33:22.759 --> 00:33:30.640 moment before standing. Allow yourself to take a moment before 290 00:33:30.680 --> 00:33:35.920 reaching for the next thing. Allow yourself to feel the 291 00:33:35.960 --> 00:33:41.559 ground beneath you. Allow yourself to feel the breath. Allow 292 00:33:41.599 --> 00:33:47.559 yourself to feel the quiet, deep breast that has been 293 00:33:47.640 --> 00:33:55.559 living inside you all along. Carry this unhurried peace with you, 294 00:33:57.440 --> 00:34:01.680 Carry it gently the way you would carry a small 295 00:34:01.759 --> 00:34:07.519 candle in a soft wind. Let it continue to burn, 296 00:34:09.480 --> 00:34:14.800 Let it continue to warm you, Let it continue to soften. 297 00:34:15.679 --> 00:34:19.360 Every moment that follows. The peace you have felt in 298 00:34:19.440 --> 00:34:24.760 this hour is yours. It does not end when this 299 00:34:24.880 --> 00:34:31.199 hour ends. It simply moves with you into the rest 300 00:34:31.280 --> 00:34:37.440 of your day, into the rest of your night, into 301 00:34:37.440 --> 00:34:42.559 the rest of your life. When you are ready, Gently, 302 00:34:43.199 --> 00:34:47.760 when you are ready, begin to wiggle the fingers, begin 303 00:34:47.840 --> 00:34:54.280 to wiggle the toes again, to deepen the breath, begin 304 00:34:54.440 --> 00:34:59.800 to bring small movements back into the body. Take your time. 305 00:35:01.519 --> 00:35:07.280 There is no rush. The rest is still here, the 306 00:35:07.360 --> 00:35:15.440 breath is still here, the quiet is still here. You 307 00:35:15.519 --> 00:35:22.760 are simply returning to the world gently, with the peace 308 00:35:23.320 --> 00:35:30.199 still inside. You. Take one more long, slow breath, and 309 00:35:30.280 --> 00:35:35.480 as you breathe out, let your eyes open gently. When 310 00:35:35.519 --> 00:35:40.800 you are ready, allow the light to come in slowly, 311 00:35:43.159 --> 00:35:52.199 Allow the world to come back gently, softly. You are here, 312 00:35:52.719 --> 00:36:00.800 You are rested, You are risto, you are unhurried, you 313 00:36:00.880 --> 00:36:13.360 are at peace. Rest well, restore gently, return kindly until 314 00:36:13.400 --> 00:36:22.880 we meet again in this quiet place. Breathe softly, Breathe slowly, 315 00:36:25.079 --> 00:36:31.440 Breathe well, good night and good rest. Let us now 316 00:36:31.519 --> 00:36:40.400 drift gently into a quiet place, a place that exists 317 00:36:40.440 --> 00:36:47.039 only in the imagination, only in the soft space behind 318 00:36:47.079 --> 00:36:52.079 the eyes. There is no need to construct this place. 319 00:36:53.559 --> 00:37:01.320 It already exists waiting for you. Allow it to appear, slowly, 320 00:37:02.440 --> 00:37:09.960 like a photograph developing in warm water. Allow it to 321 00:37:10.079 --> 00:37:19.320 take its own shape. Allow it to surprise you. Perhaps 322 00:37:19.400 --> 00:37:24.239 it is a place you have been before. Perhaps it 323 00:37:24.320 --> 00:37:29.639 is somewhere you have always wanted to go. Perhaps it 324 00:37:29.760 --> 00:37:37.559 is simply a feeling of place without any specific form. 325 00:37:37.760 --> 00:37:44.079 Any of these is perfect. There is no wrong kind 326 00:37:44.280 --> 00:37:50.239 of peaceful place. There is only your peaceful place. However 327 00:37:50.360 --> 00:37:54.159 it wishes to appear. Notice the light in this place, 328 00:37:56.039 --> 00:38:02.239 Notice the quality of it. It may be soft and golden, 329 00:38:03.840 --> 00:38:10.480 like late afternoon. It may be silver and blue like 330 00:38:10.559 --> 00:38:17.119 early evening. It may be the warm pink of a 331 00:38:17.199 --> 00:38:22.480 quiet sunrise. Whatever light is here, let it wash over you, 332 00:38:24.239 --> 00:38:29.679 Let it reach the body, Let it soften every place 333 00:38:30.039 --> 00:38:37.559 it touches. This light is not ordinary light. It is 334 00:38:37.599 --> 00:38:43.559 the light of peace itself, and it knows how to heal. 335 00:38:44.440 --> 00:38:48.880 Notice the air in this place. It may be still, 336 00:38:50.400 --> 00:38:55.400 or it may move gently. It may carry the faint 337 00:38:55.559 --> 00:39:04.079 scent of pine or salt, or flowers, or rain, or 338 00:39:04.119 --> 00:39:09.639 nothing at all. Whatever the air holds, breathe it in, 339 00:39:11.480 --> 00:39:15.119 Let it fill the lungs, that it reach every cell. 340 00:39:16.880 --> 00:39:21.840 This air is the air of peace, and it carries 341 00:39:21.960 --> 00:39:27.239 peace with it into the body. Notice any sound in 342 00:39:27.280 --> 00:39:32.199 this place. Perhaps it is the soft lapping of water 343 00:39:32.679 --> 00:39:37.719 against a shore. Perhaps it is the gentle rustle of 344 00:39:37.800 --> 00:39:43.639 leaves in a light breeze. Perhaps it is the distant 345 00:39:43.719 --> 00:39:47.599 song of a single bird. Perhaps it is the soft 346 00:39:47.719 --> 00:39:53.159 hum of the world itself, the sound that is always 347 00:39:53.320 --> 00:40:01.719 there beneath every other sound. Whatever you hear, allow let 348 00:40:01.719 --> 00:40:07.159 the sounds become part of the rest. Let them become 349 00:40:07.199 --> 00:40:11.280 a soft lullaby for the body. Notice the temperature in 350 00:40:11.360 --> 00:40:18.039 this place. Perhaps it is perfectly warm, the kind of 351 00:40:18.119 --> 00:40:24.199 warmth that feels like being held. Perhaps it is cool 352 00:40:24.719 --> 00:40:30.519 and fresh, the kind of coolness that wakes the skin gently. 353 00:40:32.639 --> 00:40:40.280 Perhaps it is neither warm nor cool, simply comfortable. Whatever 354 00:40:40.400 --> 00:40:48.639 the temperature, allow yourself to feel held by it, Allow 355 00:40:48.719 --> 00:40:56.119 it to be exactly right for you, exactly as you are. 356 00:40:56.599 --> 00:41:03.679 Notice the ground or the surface beneath you in this place. 357 00:41:05.599 --> 00:41:15.360 Perhaps it is soft, like moss or sand. Perhaps it 358 00:41:15.480 --> 00:41:21.599 is the firm support of a chair, or the gentle 359 00:41:21.760 --> 00:41:26.960 give of a cushion. Perhaps it is the earth itself, 360 00:41:28.719 --> 00:41:38.320 solid and ancient and kind. Whatever is beneath you, allow 361 00:41:38.440 --> 00:41:43.000 yourself to be held by it. Let it carry you, 362 00:41:45.199 --> 00:41:52.840 let it support you, Let it remind you you are 363 00:41:52.920 --> 00:42:00.519 being held as you rest in this place. Allow slow 364 00:42:00.599 --> 00:42:07.400 breath to deepen, just a little, Not a deep, effortful breath, 365 00:42:08.840 --> 00:42:14.280 just a slightly fuller breath. Let the air travel down 366 00:42:14.440 --> 00:42:21.760 into the belly, Let the belly expand, let the breabes expand, 367 00:42:23.480 --> 00:42:33.360 and then slowly, gently let the breath release. Let everything 368 00:42:33.719 --> 00:42:40.960 soften back down, Let the body return to its resting weight. 369 00:42:41.679 --> 00:42:47.440 Take another breath, slightly fuller this time, And as you 370 00:42:47.519 --> 00:42:55.880 breathe in, imagine drawing in a soft, golden light from 371 00:42:55.920 --> 00:43:01.719 this peaceful place. Imagine this light entering through the breath, 372 00:43:02.920 --> 00:43:09.519 traveling down into the lungs, filling the heart, spreading through 373 00:43:09.559 --> 00:43:17.920 the body, reaching every cell, every muscle, every corner of 374 00:43:18.000 --> 00:43:24.159 the body. Imagine this light finding every place where you 375 00:43:24.199 --> 00:43:29.800 are holding tension, every place where you are carrying weight, 376 00:43:31.920 --> 00:43:37.159 every place where you have been trying too hard. And 377 00:43:37.239 --> 00:43:45.119 imagine this light softening each of these places gently, kindly, 378 00:43:46.679 --> 00:43:53.000 like water. Dissolving salt, and as you breathe out, imagine 379 00:43:53.119 --> 00:44:00.760 releasing whatever needs to be released. Imagine the breath carrying 380 00:44:00.800 --> 00:44:06.239 it out of the body, like smoke rising from a fire. 381 00:44:08.119 --> 00:44:13.679 Imagine it dissolving into the air of this peaceful place. 382 00:44:14.280 --> 00:44:22.400 Imagine the air receiving it, transforming it, returning it to nothing. 383 00:44:24.400 --> 00:44:29.519 There is nothing you have to carry any more, There 384 00:44:29.559 --> 00:44:35.480 is nothing you have to hold. There is only this breath, 385 00:44:36.719 --> 00:44:42.159 and this light, and this rest. Continue this breathing for 386 00:44:42.239 --> 00:44:51.599 a few moments, slow, full, easy breaths, breathing in light, 387 00:44:53.480 --> 00:44:59.199 breathing out what no longer serves you, breathing in peace, 388 00:45:00.880 --> 00:45:12.519 breathing out tension, breathing in softness, breathing out. Holding each 389 00:45:12.639 --> 00:45:17.079 breath a small act of restoration, Each breath a small 390 00:45:17.239 --> 00:45:26.840 act of healing, each breath a small homecoming. Notice, if 391 00:45:26.880 --> 00:45:33.119 you can, how the body feels now. Notice the sense 392 00:45:33.239 --> 00:45:42.239 of weight, of heaviness, of being completely supported. Notice the 393 00:45:42.280 --> 00:45:50.840 sense of warmth, of softness, of peace. Notice the sense 394 00:45:51.000 --> 00:45:59.559 of stillness, of quiet, of hurried. The body has been 395 00:45:59.639 --> 00:46:04.920 weighed for this, the body has been longing for this, 396 00:46:07.000 --> 00:46:15.360 and now, in this hour, in this place, it has arrived. 397 00:46:15.679 --> 00:46:20.199 There is nothing to do. In this place, there is 398 00:46:20.280 --> 00:46:26.000 nowhere to go. There is no one to be other 399 00:46:26.079 --> 00:46:30.719 than who you are right now. You are allowed to 400 00:46:30.719 --> 00:46:35.320 be the version of yourself that exists when no one 401 00:46:35.360 --> 00:46:39.440