WEBVTT

1
00:00:00.280 --> 00:00:06.320
<v Speaker 1>In the pause. There is stillness. In the stillness, there

2
00:00:06.400 --> 00:00:14.359
<v Speaker 1>is rest. Breathe in, breathe thout. The breath is.

3
00:00:14.400 --> 00:00:20.399
<v Speaker 2>Doing the work now. The breath does not need your help.

4
00:00:21.160 --> 00:00:26.239
<v Speaker 2>The breath knows the way to sleep. The breath is

5
00:00:26.359 --> 00:00:33.960
<v Speaker 2>known since you were born. Trust the breath. Follow the breath.

6
00:00:34.920 --> 00:00:40.079
<v Speaker 1>Let the breath carry you tonight. They can do nothing.

7
00:00:41.359 --> 00:00:46.759
<v Speaker 1>Let your attention return to your chest. Feel your chest rise,

8
00:00:47.840 --> 00:00:52.520
<v Speaker 1>feel your chest fall. Feel the rhythm of your breathing.

9
00:00:53.520 --> 00:00:58.679
<v Speaker 1>Do not change the rhythm, Just notice it. Notice how

10
00:00:58.679 --> 00:01:02.439
<v Speaker 1>the breath comes in. Notice how the breath goes out.

11
00:01:03.600 --> 00:01:09.439
<v Speaker 1>Notice the small pause between that pause is where peace lives.

12
00:01:10.560 --> 00:01:15.200
<v Speaker 1>Feel your heart beating inside your chest, Feel it doing

13
00:01:15.239 --> 00:01:22.400
<v Speaker 1>its work. The walls, remember voices, the windows, Remember light.

14
00:01:23.840 --> 00:01:29.799
<v Speaker 1>You are in a hallway. The hallway is long. The

15
00:01:29.840 --> 00:01:34.599
<v Speaker 1>hallway is lit by a single window at the far end.

16
00:01:36.040 --> 00:01:40.560
<v Speaker 1>The light from the window falls in a long rectangle

17
00:01:40.920 --> 00:01:45.719
<v Speaker 1>on the wooden floor. The light is the light of

18
00:01:45.920 --> 00:01:53.519
<v Speaker 1>late afternoon. The light is golden. There are doors along

19
00:01:53.599 --> 00:01:59.359
<v Speaker 1>the hallway. Some of the doors are open, some of

20
00:01:59.400 --> 00:02:04.239
<v Speaker 1>the doors are closed. Let you mind find a number,

21
00:02:05.719 --> 00:02:12.599
<v Speaker 1>any number, Let it be twenty. Breathe in, and as

22
00:02:12.639 --> 00:02:19.759
<v Speaker 1>you breathe out. Say the number to yourself slowly. Twenty

23
00:02:21.080 --> 00:02:28.840
<v Speaker 1>breathe in, breathe out. Nineteen. Let the number carry you down.

24
00:02:30.159 --> 00:02:36.360
<v Speaker 1>Each breath a number lower, each breath a step closer

25
00:02:36.400 --> 00:02:46.599
<v Speaker 1>to rest eighteen seventeen sixteen. Do not think about the numbers.

26
00:02:47.360 --> 00:02:51.159
<v Speaker 1>Just let them pass. Let them be the rhythm of

27
00:02:51.199 --> 00:02:56.400
<v Speaker 1>your breath. You do not need to read. You only

28
00:02:56.520 --> 00:03:02.000
<v Speaker 1>need to hold the book. You only need to feel

29
00:03:02.240 --> 00:03:08.400
<v Speaker 1>its hape. You put the book back. You pull another.

30
00:03:10.240 --> 00:03:17.639
<v Speaker 1>This one is larger. This one is bound in green.

31
00:03:19.680 --> 00:03:25.840
<v Speaker 1>The pages are heavier, the pages are edged in gold.

32
00:03:28.240 --> 00:03:34.319
<v Speaker 1>You open it to a random page. There is an illustration,

33
00:03:36.199 --> 00:03:42.159
<v Speaker 1>a woodcut of a tree, of a figure walking beneath

34
00:03:42.199 --> 00:03:51.840
<v Speaker 1>the tree of a sky full of stars. The illustration

35
00:03:52.800 --> 00:03:59.080
<v Speaker 1>is simple. Your mind is allowed to be busy. Your

36
00:03:59.159 --> 00:04:03.319
<v Speaker 1>mind does not need to be quiet for sleep to come.

37
00:04:05.120 --> 00:04:10.520
<v Speaker 1>Sleep comes even with a busy mind. Sleep comes even

38
00:04:10.639 --> 00:04:16.439
<v Speaker 1>with thoughts. Sleep comes even when you don't think it's coming.

39
00:04:18.319 --> 00:04:24.439
<v Speaker 1>Sleep comes on its own schedule. Trust the sleep to come.

40
00:04:26.519 --> 00:04:31.399
<v Speaker 1>You are loved. You are loved by people you know.

41
00:04:32.839 --> 00:04:37.279
<v Speaker 1>You are loved by people you have never met. You

42
00:04:37.360 --> 00:04:41.120
<v Speaker 1>are loved by the night itself. There is a rug

43
00:04:41.519 --> 00:04:45.839
<v Speaker 1>in the middle of the room. The rug is old.

44
00:04:46.959 --> 00:04:52.160
<v Speaker 1>The rug has been walked on for many years. The

45
00:04:52.199 --> 00:04:57.560
<v Speaker 1>colors of the rug have softened with time. The patterns

46
00:04:57.600 --> 00:05:02.560
<v Speaker 1>of the rug have blurred with you. The rug is

47
00:05:02.600 --> 00:05:08.040
<v Speaker 1>the kind of rug that has become more beautiful with age,

48
00:05:08.240 --> 00:05:14.000
<v Speaker 1>the way some people become more beautiful with age. There

49
00:05:14.079 --> 00:05:19.040
<v Speaker 1>is a lamp in the corner. The lamp is not lit.

50
00:05:19.959 --> 00:05:29.759
<v Speaker 1>The shelves fade the lamp's dim The chair dissolves into

51
00:05:29.800 --> 00:05:36.000
<v Speaker 1>the feeling of being held. The dream becomes the sense

52
00:05:36.120 --> 00:05:44.439
<v Speaker 1>of being in a place that is vast and quiet, unkind.

53
00:05:45.240 --> 00:05:56.240
<v Speaker 1>The night is kind. Sleep now sleep. End of Week

54
00:05:56.319 --> 00:06:02.480
<v Speaker 1>one Master Script The Art of Stacke Illness seven thousand,

55
00:06:02.720 --> 00:06:08.439
<v Speaker 1>five hundred words, thirty minutes, spoken at two hundred fifty

56
00:06:08.800 --> 00:06:15.839
<v Speaker 1>w pm meditative pace. The breath is the tide that

57
00:06:15.879 --> 00:06:22.800
<v Speaker 1>has reached its lowest point. The breath is resting on

58
00:06:22.879 --> 00:06:27.800
<v Speaker 1>the other side of the door. The mind quiets not

59
00:06:27.959 --> 00:06:31.920
<v Speaker 1>because the mind has stopped, not because the mind has

60
00:06:31.959 --> 00:06:37.000
<v Speaker 1>gone away, but because the mind has finally decided it

61
00:06:37.079 --> 00:06:42.160
<v Speaker 1>is safe enough to stop. The mind has decided to rest.

62
00:06:43.519 --> 00:06:47.600
<v Speaker 1>The mind has decided to let you sleep, and so

63
00:06:47.839 --> 00:06:54.879
<v Speaker 1>you sleep. The night holds you. The night is long.

64
00:06:55.480 --> 00:07:01.000
<v Speaker 1>The sleep is still there, waiting for you at the

65
00:07:01.040 --> 00:07:12.519
<v Speaker 1>bottom of the count three, two, one. And now there

66
00:07:12.519 --> 00:07:19.920
<v Speaker 1>are no numbers. There is only breath. There is only

67
00:07:20.120 --> 00:07:25.839
<v Speaker 1>the rise and fall of the chest. There is only

68
00:07:26.040 --> 00:07:31.519
<v Speaker 1>the slow tide of the body letting go. The dark

69
00:07:31.959 --> 00:07:35.879
<v Speaker 1>is the kind of dark that wraps itself around you

70
00:07:36.399 --> 00:07:41.759
<v Speaker 1>like a heavy blanket. You can see if you look

71
00:07:42.519 --> 00:07:47.240
<v Speaker 1>the faintest suggestion of trees at the edge of the property.

72
00:07:48.560 --> 00:07:54.959
<v Speaker 1>The trees are still. The trees are sleeping. Two. There

73
00:07:55.000 --> 00:07:59.839
<v Speaker 1>is a clock in the room. The clock is not ticking.

74
00:08:01.120 --> 00:08:07.480
<v Speaker 1>The clock is silent. Tonight time does not need to

75
00:08:07.519 --> 00:08:14.519
<v Speaker 1>be measured. Tonight time will pass on its own without

76
00:08:14.800 --> 00:08:16.480
<v Speaker 1>any help from us.

77
00:08:17.160 --> 00:08:22.920
<v Speaker 3>Now, let your breathing find its own rhythm, a rhythm

78
00:08:22.959 --> 00:08:27.199
<v Speaker 3>that is a little slower than your waking rhythm, a

79
00:08:27.279 --> 00:08:28.920
<v Speaker 3>rhythm that is a little deeper.

80
00:08:30.399 --> 00:08:35.960
<v Speaker 1>Breathe in through your nose. Feel the air as it enters,

81
00:08:37.799 --> 00:08:46.679
<v Speaker 1>cool the nostrils, cool in the throat, cool in the chest.

82
00:08:48.600 --> 00:08:58.480
<v Speaker 1>Breathe out through your mouth, softly, slowly, Let the breath

83
00:08:58.840 --> 00:08:59.840
<v Speaker 1>leave with