Cozying Up Into Fall ✨ Guided Meditation for Better Sleep

[00:00:10] [SPEAKER_02]: Hi there, it's Carissa here with a super cozy sleep meditation. If you love sunsets and the magic of fall as much as I do, this meditation will be a special treat.

[00:00:21] [SPEAKER_02]: First though, I want to say a huge thank you to all of you who have written in with your great reviews. Reviews not only make us feel good, they help others find our show and keep us able to create more episodes for you. So if you haven't reviewed us on your podcast player yet, we'd be so honored if you did.

[00:00:38] [SPEAKER_02]: If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible.

[00:01:04] [SPEAKER_02]: Hey Sleep Wave listeners! I wanted to take a moment to recommend a podcast that pairs perfectly with what we do here. Sleepy, hosted by Otis Gray. If you love our bedtime stories and want even more, Sleepy might be just what you're looking for.

[00:01:19] [SPEAKER_02]: Otis has a soothing voice that reads classic literature in a calming way, perfect for easing your mind at the end of the day.

[00:01:27] [SPEAKER_02]: You'll hear familiar stories like Peter Pan, Pride and Prejudice, Winnie the Pooh, and Sherlock Holmes, all read softly to help you unwind.

[00:01:36] [SPEAKER_02]: Many listeners have found Sleepy to be a comforting companion alongside Sleep Wave.

[00:01:41] [SPEAKER_02]: So if you're looking to enhance your nighttime routine, I encourage you to fluff up the cool side of your pillow and give Sleepy a try.

[00:01:50] [SPEAKER_02]: You can listen to Sleepy on Spotify or wherever you get your podcasts.

[00:01:54] [SPEAKER_02]: New bedtime stories every week.

[00:02:04] [SPEAKER_02]: It's truly amazing to me that we are in the homestretch of this year.

[00:02:09] [SPEAKER_02]: The year began with me in the thick of a cancer diagnosis and treatment, and nine months into the year, I just now feel like I'm getting my feet under me again.

[00:02:18] [SPEAKER_02]: As the days get shorter, pumpkin-spiced everything is sold all over town, and Halloween decorations are popping up, I'm kind of shocked to find myself here again.

[00:02:29] [SPEAKER_02]: We celebrated making it through the recent challenges with a trip to Mexico last month, where the whole of the itinerary was sit on the beach.

[00:02:39] [SPEAKER_02]: Sit on the beach we did, and while doing so, we observed some pretty incredible sunsets.

[00:02:45] [SPEAKER_02]: There is simply nothing like the sun sinking into the horizon as you gaze at it over crashing waves.

[00:02:51] [SPEAKER_02]: And while sitting there one evening, I said to Billy,

[00:02:54] [SPEAKER_02]: I made it to the sunset of the year.

[00:02:57] [SPEAKER_02]: Since winter doesn't begin until so late into December, I always feel like the fall is the sweet, stunning wrap-up of one year into another.

[00:03:07] [SPEAKER_02]: It also happens to be my favorite season.

[00:03:10] [SPEAKER_02]: When the air cools down and the leaves begin to drift down from the trees,

[00:03:14] [SPEAKER_02]: and I finally have a reason to pull out the cozy sweaters and bake cookies,

[00:03:19] [SPEAKER_02]: I am a happy camper.

[00:03:21] [SPEAKER_02]: I'm looking forward to fall this year more than ever.

[00:03:25] [SPEAKER_02]: Tonight we are going to meditate on this lovely season, this sunset of the year.

[00:03:30] [SPEAKER_02]: As the days get shorter and the nights get longer and darker,

[00:03:33] [SPEAKER_02]: we have an opportunity to go within and find deeper levels of quiet within ourselves too.

[00:03:40] [SPEAKER_02]: This time of year naturally lends itself to resting more,

[00:03:44] [SPEAKER_02]: going to bed earlier, and enjoying our time at home instead of being out and about so much.

[00:03:50] [SPEAKER_02]: Cattle up, get comfy, and prepare to enjoy the magical and beautiful feelings that fall inspires

[00:03:57] [SPEAKER_02]: as I guide us through this seasonal meditation that Billy has written for us.

[00:04:02] [SPEAKER_02]: It will help you to sleep better and deeper,

[00:04:05] [SPEAKER_02]: and will also gently transition your heart and mind into this next season.

[00:04:10] [SPEAKER_02]: When the sun begins to set, the cool of the evening calms the bright, exuberant energy of day.

[00:04:26] [SPEAKER_02]: The seasons follow similar patterns.

[00:04:29] [SPEAKER_02]: Spring is like the morning.

[00:04:32] [SPEAKER_02]: Vitality and movement begin to emerge from the stillness of winter,

[00:04:36] [SPEAKER_02]: just as morning hums and chirps with activity as the world awakens from the slumber of night.

[00:04:43] [SPEAKER_02]: In the autumn season, there is a transition from summer, which is active, warm, and bright.

[00:04:51] [SPEAKER_02]: The fall comes along and cools the summer heat,

[00:04:55] [SPEAKER_02]: invoking an awareness of change and transition as the leaves turn colors

[00:05:00] [SPEAKER_02]: and the harvest moon shines down to illuminate the night,

[00:05:05] [SPEAKER_02]: which comes sooner and sooner these days.

[00:05:08] [SPEAKER_02]: Although fall still carries some of the lingering warmth and brightness of summer,

[00:05:14] [SPEAKER_02]: it gradually shifts towards the cooler, darker, more introspective energy of winter.

[00:05:22] [SPEAKER_02]: Taoism, an ancient Chinese philosophy,

[00:05:26] [SPEAKER_02]: views this dynamic as a state of yin within yang.

[00:05:31] [SPEAKER_02]: Yin and yang are fundamental principles

[00:05:34] [SPEAKER_02]: that describe how seemingly opposite forces are interconnected

[00:05:38] [SPEAKER_02]: and interdependent in the natural world.

[00:05:43] [SPEAKER_02]: They are complementary,

[00:05:45] [SPEAKER_02]: constantly interacting to maintain balance and harmony.

[00:05:49] [SPEAKER_02]: Yang represents active, outward, hot, bright, and expansive qualities

[00:05:56] [SPEAKER_02]: associated with energy, growth, and the daytime.

[00:06:01] [SPEAKER_02]: Yin represents passive, inward, cool, dark, and contracting qualities

[00:06:10] [SPEAKER_02]: associated with rest, reflection, and the nighttime.

[00:06:15] [SPEAKER_02]: The idea of yin within yang is key to understanding

[00:06:19] [SPEAKER_02]: the dynamic balance of life's transitions.

[00:06:23] [SPEAKER_02]: In this view, nothing is purely yin or yang.

[00:06:27] [SPEAKER_02]: Each contains a seed of the other.

[00:06:30] [SPEAKER_02]: For instance, within the yang brightness of the day,

[00:06:35] [SPEAKER_02]: the process of sunset begins, yin within yang.

[00:06:39] [SPEAKER_02]: Just as within the stillness of night, yin,

[00:06:43] [SPEAKER_02]: the dawn eventually emerges, yang within yin.

[00:06:49] [SPEAKER_02]: Tonight, we embrace the fall,

[00:06:52] [SPEAKER_02]: a season which embodies a time of harvest and letting go,

[00:06:56] [SPEAKER_02]: much like the setting sun giving way to twilight.

[00:07:01] [SPEAKER_02]: The vibrant colors of autumn,

[00:07:03] [SPEAKER_02]: deep reds, golds, and oranges,

[00:07:06] [SPEAKER_02]: parallel the fiery hues of a sunset,

[00:07:10] [SPEAKER_02]: signifying the beauty of change,

[00:07:13] [SPEAKER_02]: the completion of cycles,

[00:07:15] [SPEAKER_02]: and the preparation for rest and renewal.

[00:07:18] [SPEAKER_02]: Take a moment to make sure that you are comfortable

[00:07:21] [SPEAKER_02]: as you rest quietly and calmly in your bed.

[00:07:26] [SPEAKER_02]: Adjust your posture or covers or pillow

[00:07:29] [SPEAKER_02]: to prepare for deep relaxation.

[00:07:33] [SPEAKER_02]: Allow plenty of time for this.

[00:07:36] [SPEAKER_02]: Don't hurry into relaxation.

[00:07:40] [SPEAKER_02]: It's important that you give yourself an opportunity

[00:07:43] [SPEAKER_02]: to address any would-be distractions

[00:07:45] [SPEAKER_02]: that may keep rest and relaxation at bay.

[00:07:49] [SPEAKER_02]: This is because on a subconscious level,

[00:07:53] [SPEAKER_02]: your nervous system is keeping tabs

[00:07:55] [SPEAKER_02]: on your relationship to relaxation.

[00:07:58] [SPEAKER_02]: If you are slightly chilly or slightly too warm, for example,

[00:08:04] [SPEAKER_02]: you build an association with that discomfort,

[00:08:07] [SPEAKER_02]: however subtle,

[00:08:09] [SPEAKER_02]: and the nervous system will register relaxation

[00:08:11] [SPEAKER_02]: as an uncomfortable process

[00:08:14] [SPEAKER_02]: or at the very least a mild annoyance.

[00:08:19] [SPEAKER_02]: For this reason,

[00:08:20] [SPEAKER_02]: it's worth honoring the signals you are receiving

[00:08:23] [SPEAKER_02]: from both your internal and external environment

[00:08:27] [SPEAKER_02]: and deal with them now.

[00:08:31] [SPEAKER_02]: At a certain point,

[00:08:33] [SPEAKER_02]: when you've found a reasonably comfortable stillness,

[00:08:36] [SPEAKER_02]: try to be still.

[00:08:39] [SPEAKER_02]: There may still be a few little adjustments that remain.

[00:08:44] [SPEAKER_02]: If your mind is attuned to those little unfinished projects,

[00:08:49] [SPEAKER_02]: it's easy to become a little preoccupied

[00:08:52] [SPEAKER_02]: with making everything perfect.

[00:08:55] [SPEAKER_02]: This is the inverse of not giving enough attention

[00:08:59] [SPEAKER_02]: to distractions.

[00:09:01] [SPEAKER_02]: Give up perfectionism

[00:09:03] [SPEAKER_02]: and recognize that there will always be

[00:09:07] [SPEAKER_02]: some residual effect from any effort.

[00:09:11] [SPEAKER_02]: Just as fire produces smoke,

[00:09:14] [SPEAKER_02]: every action produces some byproduct,

[00:09:18] [SPEAKER_02]: either intended or unintended.

[00:09:22] [SPEAKER_02]: Offering this residue back into its source

[00:09:25] [SPEAKER_02]: is the basic practice of meditation.

[00:09:31] [SPEAKER_02]: The mind produces thoughts.

[00:09:34] [SPEAKER_02]: Instead of allowing your attention

[00:09:36] [SPEAKER_02]: to be co-opted by thought,

[00:09:40] [SPEAKER_02]: trace the thoughts back

[00:09:41] [SPEAKER_02]: into their own source.

[00:09:49] [SPEAKER_02]: Your conscious awareness precedes any thought.

[00:09:56] [SPEAKER_02]: Give yourself time

[00:09:57] [SPEAKER_02]: and space

[00:09:59] [SPEAKER_02]: to observe any thoughts

[00:10:02] [SPEAKER_02]: that may be arising in the now.

[00:10:14] [SPEAKER_02]: Notice that you are not the thought,

[00:10:17] [SPEAKER_02]: but the thought occurs to you.

[00:10:23] [SPEAKER_02]: Take some time

[00:10:25] [SPEAKER_02]: in this peaceful,

[00:10:26] [SPEAKER_02]: observing place

[00:10:28] [SPEAKER_02]: for a few moments.

[00:13:33] [SPEAKER_02]: This is the kind of self-reflection

[00:13:35] [SPEAKER_02]: that sunsets tend to inspire.

[00:13:40] [SPEAKER_02]: In a moment,

[00:13:41] [SPEAKER_02]: the world is cast in golden beauty

[00:13:44] [SPEAKER_02]: and everything in sight

[00:13:47] [SPEAKER_02]: drips with awe.

[00:13:49] [SPEAKER_02]: It stops you in your tracks.

[00:13:54] [SPEAKER_02]: In a moment,

[00:13:56] [SPEAKER_02]: you feel a deep sense of gratitude

[00:13:58] [SPEAKER_02]: to be here

[00:13:59] [SPEAKER_02]: in this wondrous world.

[00:14:02] [SPEAKER_02]: And in that moment,

[00:14:04] [SPEAKER_02]: you consider the depth

[00:14:06] [SPEAKER_02]: of your own being.

[00:14:15] [SPEAKER_02]: Sip a little more breath in

[00:14:17] [SPEAKER_02]: at the top of your inhale.

[00:14:21] [SPEAKER_02]: Then notice a brief pause.

[00:14:25] [SPEAKER_02]: Inhale through your mouth

[00:14:26] [SPEAKER_02]: and feel the relaxation

[00:14:29] [SPEAKER_02]: wash over you

[00:14:31] [SPEAKER_02]: until the exhale is complete.

[00:14:34] [SPEAKER_02]: Notice the stillness

[00:14:36] [SPEAKER_02]: at the bottom of the breath.

[00:14:40] [SPEAKER_02]: Repeat this breath

[00:14:42] [SPEAKER_02]: in the same way,

[00:14:44] [SPEAKER_02]: inhaling through your nose,

[00:14:47] [SPEAKER_02]: sipping a little more breath

[00:14:49] [SPEAKER_02]: at the top of the inhale.

[00:14:52] [SPEAKER_02]: Briefly pause.

[00:14:57] [SPEAKER_02]: Let the exhale leave

[00:14:58] [SPEAKER_02]: through the mouth

[00:14:59] [SPEAKER_02]: and follow.

[00:15:03] [SPEAKER_02]: Notice the pause

[00:15:04] [SPEAKER_02]: at the bottom of the breath.

[00:15:07] [SPEAKER_02]: Just once more

[00:15:08] [SPEAKER_02]: when you're ready.

[00:15:11] [SPEAKER_02]: Inhale through the nose.

[00:15:14] [SPEAKER_02]: Sip a bit more in

[00:15:15] [SPEAKER_02]: at the top

[00:15:16] [SPEAKER_02]: and enjoy the natural pause

[00:15:23] [SPEAKER_02]: at the bottom of the breath

[00:15:25] [SPEAKER_02]: before yielding

[00:15:27] [SPEAKER_02]: to the need for a new breath.

[00:15:31] [SPEAKER_02]: Breathe through the nostrils

[00:15:32] [SPEAKER_02]: on both the inhale

[00:15:34] [SPEAKER_02]: and exhale,

[00:15:36] [SPEAKER_02]: if possible.

[00:15:40] [SPEAKER_02]: Breathing at a steady

[00:15:41] [SPEAKER_02]: and relaxed rate

[00:15:43] [SPEAKER_02]: through the nose.

[00:15:45] [SPEAKER_02]: You've reset

[00:15:47] [SPEAKER_02]: the natural rhythm

[00:15:48] [SPEAKER_02]: of the breath.

[00:15:50] [SPEAKER_02]: And now you are

[00:15:51] [SPEAKER_02]: simply an observer

[00:15:52] [SPEAKER_02]: watching the breath.

[00:15:56] [SPEAKER_02]: You're not doing it.

[00:15:59] [SPEAKER_02]: The breath simply moves

[00:16:01] [SPEAKER_02]: in its natural movements

[00:16:02] [SPEAKER_02]: by itself.

[00:16:25] [SPEAKER_02]: Breathe in,

[00:17:37] [SPEAKER_02]: letting your attention travel

[00:17:39] [SPEAKER_02]: to the following locations

[00:17:40] [SPEAKER_02]: as I guide you.

[00:17:43] [SPEAKER_02]: You will now experience

[00:17:45] [SPEAKER_02]: the rotation of consciousness

[00:17:47] [SPEAKER_02]: in different regions

[00:17:49] [SPEAKER_02]: of your body.

[00:17:50] [SPEAKER_02]: Try to effortlessly

[00:17:53] [SPEAKER_02]: move your attention

[00:17:55] [SPEAKER_02]: from place

[00:17:56] [SPEAKER_02]: to place.

[00:17:59] [SPEAKER_02]: Bring your attention

[00:18:00] [SPEAKER_02]: to your right hand.

[00:18:03] [SPEAKER_02]: Right hand thumb.

[00:18:06] [SPEAKER_02]: First finger.

[00:18:08] [SPEAKER_02]: Second finger.

[00:18:16] [SPEAKER_02]: Right wrist.

[00:18:40] [SPEAKER_02]: The sole of the foot.

[00:18:43] [SPEAKER_02]: Right big toe.

[00:18:56] [SPEAKER_02]: Bring your attention

[00:18:57] [SPEAKER_02]: to your left hand.

[00:19:03] [SPEAKER_02]: First finger.

[00:19:04] [SPEAKER_02]: First finger.

[00:19:05] [SPEAKER_02]: Second finger.

[00:19:07] [SPEAKER_02]: Third finger.

[00:19:09] [SPEAKER_02]: Fourth finger.

[00:19:12] [SPEAKER_02]: Left wrist.

[00:19:21] [SPEAKER_02]: Hip.

[00:19:22] [SPEAKER_02]: Thigh.

[00:19:37] [SPEAKER_02]: Left big toe.

[00:19:39] [SPEAKER_02]: Second toe.

[00:19:41] [SPEAKER_02]: Third toe.

[00:19:46] [SPEAKER_02]: Fifth toe.

[00:19:50] [SPEAKER_02]: Let your awareness

[00:19:51] [SPEAKER_02]: travel to the right shoulder blade.

[00:19:54] [SPEAKER_02]: The left shoulder blade.

[00:19:58] [SPEAKER_02]: The spine.

[00:20:01] [SPEAKER_02]: The right buttock.

[00:20:28] [SPEAKER_02]: Right eyebrow.

[00:20:36] [SPEAKER_02]: The bridge of the nose.

[00:20:39] [SPEAKER_02]: The tip of the nose.

[00:20:42] [SPEAKER_02]: Top lip.

[00:20:44] [SPEAKER_02]: Lower lip.

[00:20:46] [SPEAKER_02]: The thin line.

[00:20:50] [SPEAKER_02]: Chin.

[00:20:52] [SPEAKER_02]: Jaw.

[00:20:52] [SPEAKER_02]: And the whole of the hip.

[00:21:07] [SPEAKER_02]: Top of your head.

[00:21:08] [SPEAKER_02]: To the tips of your toes.

[00:21:11] [SPEAKER_02]: And feel yourself

[00:21:12] [SPEAKER_02]: as a whole person.

[00:21:16] [SPEAKER_02]: Your past and future

[00:21:18] [SPEAKER_02]: combine here

[00:21:20] [SPEAKER_02]: in this precious

[00:21:21] [SPEAKER_02]: and yet eternal

[00:21:22] [SPEAKER_02]: present moment.

[00:25:27] [SPEAKER_02]: Imagine yourself

[00:25:29] [SPEAKER_02]: standing at the edge

[00:25:30] [SPEAKER_02]: of a vast field.

[00:25:33] [SPEAKER_02]: The light of the setting sun

[00:25:35] [SPEAKER_02]: painting everything

[00:25:36] [SPEAKER_02]: with warmth.

[00:25:39] [SPEAKER_02]: The air is crisp

[00:25:41] [SPEAKER_02]: carrying the scent

[00:25:43] [SPEAKER_02]: of leaves

[00:25:44] [SPEAKER_02]: turning amber

[00:25:45] [SPEAKER_02]: and rustling softly

[00:25:47] [SPEAKER_02]: on the ground.

[00:25:50] [SPEAKER_02]: The colors around you

[00:25:52] [SPEAKER_02]: are alive

[00:25:53] [SPEAKER_02]: yet calming.

[00:25:57] [SPEAKER_02]: Take in this vibrant stillness.

[00:26:00] [SPEAKER_02]: This harmony of opposites.

[00:26:03] [SPEAKER_02]: The fullness

[00:26:05] [SPEAKER_02]: of life slowing

[00:26:07] [SPEAKER_02]: into rest.

[00:26:10] [SPEAKER_02]: With each breath

[00:26:11] [SPEAKER_02]: allow these rich colors

[00:26:14] [SPEAKER_02]: to wash over you.

[00:26:17] [SPEAKER_02]: As if the golden light

[00:26:19] [SPEAKER_02]: of fall

[00:26:20] [SPEAKER_02]: is filling your body.

[00:26:23] [SPEAKER_02]: Touching every cell.

[00:26:27] [SPEAKER_02]: Feel the warmth

[00:26:29] [SPEAKER_02]: on your skin.

[00:26:30] [SPEAKER_02]: The coolness

[00:26:32] [SPEAKER_02]: of the breeze.

[00:26:34] [SPEAKER_02]: And notice

[00:26:35] [SPEAKER_02]: how they exist

[00:26:36] [SPEAKER_02]: together.

[00:26:38] [SPEAKER_02]: Like yin

[00:26:39] [SPEAKER_02]: within yang.

[00:26:40] [SPEAKER_02]: inhale

[00:26:46] [SPEAKER_02]: inhale

[00:26:46] [SPEAKER_02]: the energy

[00:26:47] [SPEAKER_02]: of this transformation.

[00:26:50] [SPEAKER_02]: Exhale

[00:26:53] [SPEAKER_02]: or lingering thought

[00:29:19] [SPEAKER_02]: as the sky

[00:29:21] [SPEAKER_02]: deepens

[00:29:21] [SPEAKER_02]: into twilight.

[00:29:23] [SPEAKER_02]: Turn your awareness

[00:29:25] [SPEAKER_02]: inward

[00:29:26] [SPEAKER_02]: toward your center.

[00:29:30] [SPEAKER_02]: Picture a center

[00:29:31] [SPEAKER_02]: of glowing awareness

[00:29:33] [SPEAKER_02]: in your lower ab.

[00:29:36] [SPEAKER_02]: This energetic center

[00:29:38] [SPEAKER_02]: is known as

[00:29:40] [SPEAKER_02]: the lower

[00:29:40] [SPEAKER_02]: Donchian

[00:29:41] [SPEAKER_02]: or the field

[00:29:43] [SPEAKER_02]: of elixir.

[00:29:44] [SPEAKER_02]: inner

[00:29:46] [SPEAKER_02]: It's a place

[00:29:47] [SPEAKER_02]: where beautiful experiences

[00:29:48] [SPEAKER_02]: and vibrant memories

[00:29:51] [SPEAKER_02]: are stored.

[00:29:53] [SPEAKER_02]: This

[00:29:54] [SPEAKER_02]: is your

[00:29:55] [SPEAKER_02]: wellspring

[00:29:56] [SPEAKER_02]: of vitality.

[00:29:57] [SPEAKER_02]: A space

[00:29:58] [SPEAKER_02]: that holds

[00:29:59] [SPEAKER_02]: the warmth

[00:30:00] [SPEAKER_02]: and nourishment

[00:30:01] [SPEAKER_02]: of all

[00:30:03] [SPEAKER_02]: the moments

[00:30:04] [SPEAKER_02]: that fill you

[00:30:05] [SPEAKER_02]: with joy

[00:30:05] [SPEAKER_02]: and peace.

[00:30:09] [SPEAKER_02]: Breathe

[00:30:10] [SPEAKER_02]: into this

[00:30:11] [SPEAKER_02]: energetic center.

[00:30:12] [SPEAKER_02]: Imagine

[00:30:14] [SPEAKER_02]: the golden

[00:30:15] [SPEAKER_02]: colors

[00:30:15] [SPEAKER_02]: of the sunset

[00:30:16] [SPEAKER_02]: flowing

[00:30:17] [SPEAKER_02]: into this

[00:30:18] [SPEAKER_02]: space.

[00:30:19] [SPEAKER_02]: Lighting

[00:30:20] [SPEAKER_02]: it up

[00:30:20] [SPEAKER_02]: from within.

[00:30:26] [SPEAKER_02]: Breathe

[00:30:26] [SPEAKER_02]: out.

[00:32:45] [SPEAKER_02]: You

[00:32:46] [SPEAKER_02]: have the

[00:32:46] [SPEAKER_02]: power

[00:32:47] [SPEAKER_02]: to store

[00:32:47] [SPEAKER_02]: the beauty

[00:32:48] [SPEAKER_02]: of each

[00:32:49] [SPEAKER_02]: season.

[00:32:50] [SPEAKER_02]: Each

[00:32:50] [SPEAKER_02]: moment

[00:32:51] [SPEAKER_02]: of gratitude

[00:32:52] [SPEAKER_02]: within

[00:32:53] [SPEAKER_02]: this field

[00:32:54] [SPEAKER_02]: of elixir.

[00:32:57] [SPEAKER_02]: Breathe

[00:32:57] [SPEAKER_02]: deeply

[00:32:58] [SPEAKER_02]: as you

[00:32:59] [SPEAKER_02]: imagine

[00:33:00] [SPEAKER_02]: this reservoir

[00:33:01] [SPEAKER_02]: growing brighter.

[00:33:02] [SPEAKER_02]: filled

[00:33:04] [SPEAKER_02]: with the

[00:33:04] [SPEAKER_02]: vibrant

[00:33:05] [SPEAKER_02]: colors

[00:33:06] [SPEAKER_02]: and

[00:33:07] [SPEAKER_02]: peaceful

[00:33:07] [SPEAKER_02]: transitions

[00:33:08] [SPEAKER_02]: into

[00:33:09] [SPEAKER_02]: fall.

[00:33:11] [SPEAKER_02]: Let

[00:33:12] [SPEAKER_02]: each

[00:33:12] [SPEAKER_02]: breath

[00:33:13] [SPEAKER_02]: be an

[00:33:13] [SPEAKER_02]: opportunity

[00:33:14] [SPEAKER_02]: to gather

[00:33:15] [SPEAKER_02]: the

[00:33:15] [SPEAKER_02]: energy

[00:33:16] [SPEAKER_02]: of your

[00:33:17] [SPEAKER_02]: life's

[00:33:18] [SPEAKER_02]: most

[00:33:18] [SPEAKER_02]: beautiful

[00:33:19] [SPEAKER_02]: moments

[00:33:19] [SPEAKER_02]: drawing

[00:33:21] [SPEAKER_02]: them

[00:33:21] [SPEAKER_02]: inward

[00:33:22] [SPEAKER_02]: for

[00:33:22] [SPEAKER_02]: nourishment

[00:33:23] [SPEAKER_02]: as

[00:33:25] [SPEAKER_02]: the

[00:33:25] [SPEAKER_02]: year

[00:33:25] [SPEAKER_02]: slowly

[00:33:26] [SPEAKER_02]: begins

[00:33:27] [SPEAKER_02]: to

[00:33:28] [SPEAKER_02]: wrap.

[00:33:30] [SPEAKER_02]: Breathe

[00:33:30] [SPEAKER_02]: in.

[00:33:43] [SPEAKER_01]: Breathe

[00:33:43] [SPEAKER_01]: in

[00:35:51] [SPEAKER_02]: as

[00:35:52] [SPEAKER_02]: the

[00:35:55] [SPEAKER_02]: beneath

[00:35:55] [SPEAKER_02]: the

[00:35:55] [SPEAKER_02]: horizon

[00:35:56] [SPEAKER_02]: feel

[00:35:57] [SPEAKER_02]: the

[00:35:58] [SPEAKER_02]: deepening

[00:35:58] [SPEAKER_02]: sense

[00:35:59] [SPEAKER_02]: of

[00:35:59] [SPEAKER_02]: yin

[00:36:00] [SPEAKER_02]: the

[00:36:01] [SPEAKER_02]: peaceful

[00:36:02] [SPEAKER_02]: receptive

[00:36:03] [SPEAKER_02]: energy

[00:36:04] [SPEAKER_02]: of the

[00:36:05] [SPEAKER_02]: season.

[00:36:08] [SPEAKER_02]: Fall

[00:36:08] [SPEAKER_02]: reminds

[00:36:09] [SPEAKER_02]: us

[00:36:09] [SPEAKER_02]: that

[00:36:10] [SPEAKER_02]: there

[00:36:10] [SPEAKER_02]: is

[00:36:10] [SPEAKER_02]: beauty

[00:36:11] [SPEAKER_02]: in

[00:36:11] [SPEAKER_02]: slowing

[00:36:12] [SPEAKER_02]: down

[00:36:16] [SPEAKER_02]: and

[00:36:16] [SPEAKER_02]: preparing

[00:36:17] [SPEAKER_02]: for

[00:36:17] [SPEAKER_02]: rest.

[00:36:20] [SPEAKER_02]: As

[00:36:20] [SPEAKER_02]: night

[00:36:21] [SPEAKER_02]: approaches

[00:36:21] [SPEAKER_02]: your

[00:36:23] [SPEAKER_02]: body

[00:36:23] [SPEAKER_02]: and

[00:36:23] [SPEAKER_02]: mind

[00:36:24] [SPEAKER_02]: can

[00:36:24] [SPEAKER_02]: follow

[00:36:25] [SPEAKER_02]: nature's

[00:36:26] [SPEAKER_02]: rhythm.

[00:36:29] [SPEAKER_02]: It

[00:36:29] [SPEAKER_02]: is

[00:36:29] [SPEAKER_02]: time

[00:36:29] [SPEAKER_02]: to

[00:36:30] [SPEAKER_02]: store

[00:36:30] [SPEAKER_02]: the

[00:36:30] [SPEAKER_02]: energy

[00:36:31] [SPEAKER_02]: you've

[00:36:31] [SPEAKER_02]: gathered

[00:36:32] [SPEAKER_02]: allowing

[00:36:34] [SPEAKER_02]: yourself

[00:36:34] [SPEAKER_02]: to

[00:36:35] [SPEAKER_02]: rest

[00:36:35] [SPEAKER_02]: fully

[00:36:37] [SPEAKER_02]: knowing

[00:36:38] [SPEAKER_02]: that

[00:36:38] [SPEAKER_02]: these

[00:36:39] [SPEAKER_02]: vibrant

[00:36:40] [SPEAKER_02]: experiences

[00:36:41] [SPEAKER_02]: are

[00:36:42] [SPEAKER_02]: stored

[00:36:42] [SPEAKER_02]: safely

[00:36:43] [SPEAKER_02]: in

[00:36:44] [SPEAKER_02]: the

[00:36:44] [SPEAKER_02]: lower

[00:36:45] [SPEAKER_02]: dan

[00:36:45] [SPEAKER_02]: jian.

[00:36:47] [SPEAKER_02]: in.

[00:36:54] [SPEAKER_02]: Breathe

[00:36:54] [SPEAKER_02]: in.

[00:39:11] [SPEAKER_02]: Feel

[00:39:11] [SPEAKER_02]: yourself

[00:39:12] [SPEAKER_02]: gently

[00:39:12] [SPEAKER_02]: drifting

[00:39:13] [SPEAKER_02]: carried

[00:39:15] [SPEAKER_02]: by the

[00:39:15] [SPEAKER_02]: colors

[00:39:16] [SPEAKER_02]: of the

[00:39:16] [SPEAKER_02]: sunset

[00:39:18] [SPEAKER_02]: cradled

[00:39:19] [SPEAKER_02]: in

[00:39:19] [SPEAKER_02]: the

[00:39:19] [SPEAKER_02]: soft

[00:39:19] [SPEAKER_02]: transition

[00:39:20] [SPEAKER_02]: of

[00:39:21] [SPEAKER_02]: the

[00:39:21] [SPEAKER_02]: season.

[00:39:23] [SPEAKER_02]: Each

[00:39:24] [SPEAKER_02]: breath

[00:39:25] [SPEAKER_02]: invites

[00:39:26] [SPEAKER_02]: more

[00:39:26] [SPEAKER_02]: ease

[00:39:27] [SPEAKER_02]: more

[00:39:28] [SPEAKER_02]: serenity

[00:39:28] [SPEAKER_02]: as

[00:39:30] [SPEAKER_02]: the

[00:39:30] [SPEAKER_02]: stillness

[00:39:31] [SPEAKER_02]: of

[00:39:31] [SPEAKER_02]: night

[00:39:31] [SPEAKER_02]: approaches.

[00:39:33] [SPEAKER_02]: Feel

[00:39:33] [SPEAKER_02]: yourself

[00:39:34] [SPEAKER_02]: tuning

[00:39:35] [SPEAKER_02]: with

[00:39:35] [SPEAKER_02]: the

[00:39:35] [SPEAKER_02]: natural

[00:39:36] [SPEAKER_02]: flow

[00:39:36] [SPEAKER_02]: of

[00:39:36] [SPEAKER_02]: energy

[00:39:37] [SPEAKER_02]: balanced

[00:39:39] [SPEAKER_02]: between

[00:39:39] [SPEAKER_02]: the

[00:39:40] [SPEAKER_02]: outer

[00:39:40] [SPEAKER_02]: world

[00:39:41] [SPEAKER_02]: and

[00:39:41] [SPEAKER_02]: your

[00:39:42] [SPEAKER_02]: inner

[00:39:42] [SPEAKER_02]: world

[00:39:43] [SPEAKER_02]: between

[00:39:44] [SPEAKER_02]: activity

[00:39:45] [SPEAKER_02]: and

[00:39:46] [SPEAKER_02]: rest

[00:39:46] [SPEAKER_02]: between

[00:39:48] [SPEAKER_02]: yin

[00:39:49] [SPEAKER_02]: and

[00:42:10] [SPEAKER_02]: seeing

[00:42:10] [SPEAKER_02]: the

[00:42:11] [SPEAKER_02]: day

[00:42:11] [SPEAKER_02]: transform

[00:42:12] [SPEAKER_02]: into

[00:42:13] [SPEAKER_02]: the

[00:42:13] [SPEAKER_02]: sunset

[00:42:13] [SPEAKER_02]: the

[00:42:15] [SPEAKER_02]: sunset

[00:42:15] [SPEAKER_02]: transitioning

[00:42:17] [SPEAKER_02]: slowly

[00:42:17] [SPEAKER_02]: into

[00:42:18] [SPEAKER_02]: night.

[00:42:19] [SPEAKER_02]: We

[00:42:20] [SPEAKER_02]: become

[00:42:20] [SPEAKER_02]: a part

[00:42:21] [SPEAKER_02]: of the

[00:42:21] [SPEAKER_02]: process.

[00:42:23] [SPEAKER_02]: We

[00:42:24] [SPEAKER_02]: relate

[00:42:24] [SPEAKER_02]: into

[00:42:25] [SPEAKER_02]: the

[00:42:25] [SPEAKER_02]: larger

[00:42:26] [SPEAKER_02]: dance

[00:42:26] [SPEAKER_02]: of the

[00:42:27] [SPEAKER_02]: cosmos

[00:42:27] [SPEAKER_02]: we are

[00:42:28] [SPEAKER_02]: nestled

[00:42:29] [SPEAKER_02]: within.

[00:42:31] [SPEAKER_02]: We

[00:42:31] [SPEAKER_02]: surrender

[00:42:32] [SPEAKER_02]: and

[00:42:33] [SPEAKER_02]: melt

[00:42:33] [SPEAKER_02]: into

[00:42:34] [SPEAKER_02]: the

[00:42:34] [SPEAKER_02]: gentleness

[00:42:35] [SPEAKER_02]: of the

[00:42:35] [SPEAKER_02]: universe

[00:42:36] [SPEAKER_02]: made

[00:42:37] [SPEAKER_02]: manifest

[00:42:37] [SPEAKER_02]: in

[00:42:38] [SPEAKER_02]: the

[00:42:38] [SPEAKER_02]: softness

[00:42:39] [SPEAKER_02]: of a

[00:42:40] [SPEAKER_02]: sunset

[00:42:40] [SPEAKER_02]: and the

[00:42:42] [SPEAKER_02]: poignant

[00:42:42] [SPEAKER_02]: beauty

[00:42:43] [SPEAKER_02]: of the

[00:42:44] [SPEAKER_02]: falling

[00:42:44] [SPEAKER_02]: leaves.