Downriver

Welcome to our little rowing boat. The water here is calm and the river isn't wide. And we can just float along with the flow of the current. And it's dusk. And the sky is a deep gray-blue. Do you see the first stars are beginning to appear? The birds, who have been singing all day long, are beginning to grow quiet. It really is the perfect moment to drift off. Before we set out on our journey downriver, we have time for a little wind down exercise. This evening's wind down is a breathing exercise. So when you're ready, let's begin. Lying comfortably in your bed. Get your pillow, if you use one, how you like it. First, just bringing the attention to the breath. Just noticing where you feel it. In the nose, the throat, the chest, the diaphragm. You're nice and relaxed. We're going to be taking a deep breath in for four, holding it for four, and then breathing out for six. So you ready? Let's begin. In for four. Two, three, four. Hold it for four. Two, three, four. Now breathing out for six. Two, three, four, five, six. In for four. Two, three, four. Holding for four. Two, three, four. Out for six. Two, three, four, five, six. In for four. Two, three, four. Holding for four. Two, three, four. Out for six. Two, three, four, five, six. In for four. Two, three, four. Holding for four. Two, three, four. Out for six. Two, three, four, five, six. Brilliant. Now returning the breath to normal. Now you're nice and relaxed. Picture yourself easing into the most comfortable part of the boat. Feel free to stretch out. The boat isn't big, but there's plenty of room for you. And focus your attention on the things the boat passes as it floats slowly along. So let's begin our trip downriver. Just relax into the rhythm as we float along. As we drift on the water, the river meanders, curving gently to the left, then straightening out to the right. And, as we wind along, there's a foot path running alongside us. And as the boat floats further downstream it comes to a small, stone bridge. And as it drifts beneath the bridge the sounds of the breeze and the buzzing of insects gradually grows quieter. The only sound now is the lapping of the water against the sides of the boat. And then there's the echo of the splashes of water, a gentle chuckling sound. as we drift under the bridge. The air darkens around us. And it feels like it would be very peaceful to stay here forever, floating in the stillness. The stars reflect off the water, making fluctuating patterns on the stone of the bridge. Clumps of weeds are growing in the bridge's walls. The river eases past them and flows slowly along. The current lulls and the river grows wider. The landscape becomes flatter and the boat drifts on. Over on the...