Your body's in bed now.
But it still feels switched on.
Maybe your calves are tight.
Maybe your jaw worked hard all day.
If you've been flipping side to side...
kicking the sheet off and back on...
this is a good place to stop.
For the next six minutes...
we'll give that tension a way out.
One part of you at a time.
Lie on your back, if that's comfortable.
Arms down by your sides.
Palms however they land.
Let's start with three slow breaths.
Nothing fancy.
Breathe in through your nose.
And let it go.
In again...
a little deeper.
And out...
slower than the last one.
One more in.
And all the way out.
Today kept you moving.
From one thing to the next.
Hardly a breath in between.
Picture all that busyness...
as something warm and liquid.
Like bathwater.
It's been sitting in your muscles.
Now it can drain down.
Toward the mattress...
the toward floor.
You don't have to push it.
Just let it run downhill.
Your back held you up all day.
In the car.
At the sink.
The bed can do that job now.
Monday is done.
Whatever didn't get finished...
has a whole week to wait for you.
Now we'll tense and release.
One muscle group at a time.
Use about half your strength.
This isn't a workout.
If anything hurts, skip that part.
Start with your feet.
Curl your toes like down...
grabbing a towel off the floor.
Hold it...
two...
three...
four...
five.
And let go.
Feel the warmth move in.
Now your calves.
Point your toes away from you.
Gently.
Hold...
two...
three...
four...
five.
And release.
Notice the difference.
Your thighs next.
Press your knees together a little.
Hold...
two...
three...
four...
five.
And let them fall open.
Now your hands.
Make two soft fists.
Like holding something you don't want to drop.
Hold...
two...
three...
four...
five.
And open.
Let your fingers uncurl on their own.
Your arms.
Bend your elbows just a bit.
Tighten your upper arms, half strength.
Hold...
two...
three...
four...
five.
And let them drop back down.
Your shoulders.
Lift them up toward your ears.
A big slow shrug.
Hold...
two...
three...
four...
five.
And let them fall.
All the way down.
Last, your face.
Scrunch it up gently.
Eyes, nose, mouth...
all toward the middle.
Hold...
two...
three...
four...
five.
And let it all go smooth.
That's the whole body.
Feet to face.
Notice how it feels now.
Looser.
Maybe a little warmer.
If one spot is still holding on...
squeeze it once more.
Then let it drop.
Your hands lie open on the sheet.
Your feet have tipped out to the sides.
Nothing left to clench.
If your mind starts on tomorrow...
let it wander off.
Your body can stay right here.
Breathing in...
And out...
One last long breath out.
Let it carry whatever's left.
Your body did a lot today.
It can stop now.
The room is dark and still.
You're soft all over.
Goodnight.