Peaceful Yosemite

It is early spring here in Yosemite National Park. As the final layers of snow melt away, they set the stage for a new season of growth across the entire park. From deep, open valleys, to sprawling meadows, ancient sequoias, and of course, the famous landmarks of Half Dome and El Capitan. The remaining snow on the mountain peaks glimmers beneath the rays of the setting sun, providing one final burst of light before nightfall. And now, with night rapidly approaching, the usual chatter of the day has slowly faded to a low hum, leaving nothing but the sounds of a gentle wind, a network of churning rivers, and the distant calls of the local wildlife. So as we settle in for the evening, let's deepen our state of relaxation, with a short wind down exercise. Tonight's wind down is an exercise we call noting. It helps to soothe the mind, and once you've learned it, you can even use it if you wake up during the night. We're going to be counting our breaths, and then, just gently noting thoughts and feelings as they arise. We're not trying to change them. We're simply labeling thinking as thinking, feeling as feeling. It may sound incredibly simple, but it can help to create distance, between ourselves and the thought, and ourselves and the feeling, so we don't get so involved in it. That in turn, creates a more restful state of mind. In other words, the perfect conditions for gentle, restful sleep. So to begin, just take a moment or two to get comfortable, make sure you're nice and cool. Just starting with some big, deep breaths. Breathing in through the nose and out through the mouth. And with the next out-breath, allow the breath to return to its natural rhythm, in and out, through the nose, and feeling the weight of the body pressing you down into your bed. (no audio) And in your own time, starting to count the breaths as they pass. One with the rise, two with the fall, just up to a count of 10. When you get to 10, you can stop and start again at one. And remember, anytime you get distracted, the moment you realize you're distracted by a thought, simply note it "thinking", and return to the breath. Or if a feeling arises, note it as "feeling", and return to the breath. Noting is very gentle, not harsh at all. Think of it like a feather, just gently touching the surface of a crystal glass. I'm going to give you a few moments just to keep counting the breath, and noting any thoughts and feelings that arise. (no audio) (no audio) (no audio) (no audio) (no audio) That's great. (no audio) Below the sheer face of El Capitan, a traveler wanders through an open meadow gazing up at the rock. He sees what looks like tiny dots on the granite and realizes they're climbers slowly ascending the slope. From below, they look...