Winter Solstice

(wind blowing) It is a clear wintry evening in the mountain town of Snowville. Lanterns cast soft halos along the snowy eaves. They're light gathering in patches on the cobblestones below. Overhead, the first stars flicker as the town prepares for the winter solstice. (wind blowing) Candles gleam behind frosted windows and the air carries the slow drift of firewood and pie, a sign that warmth is close even as the cold begins to settle in. Before we arrive, let's begin with a short wind down exercise to prepare for our visit. (wind blowing) 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. And we're going to be counting our breaths and then just gently noting thoughts and feelings as they arise. (wind blowing) 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. (wind blowing) (chimes tinkling) Just starting with some big, deep breaths, breathing in through the nose and out through the mouth. (chimes tinkling) 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. (wind blowing) 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 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. (wind blowing) I'm going to give you a few moments just to keep counting the breath and noting any thoughts and feelings that arise. (chimes tinkling) (wind blowing) (fire crackling) (chimes tinkling) (wind blowing) That's great. (wind blowing) (fire crackling) Not far from the hearth, along the inner curve of the square stands a small display table arranged by Alistair Frost, the owner of Snowville's beloved Snow Globe Boutique. Tonight, he's brought a carefully chosen collection from his shop and set them out on a panel of black felt, the firelight dancing across their rounded glass. Along the front edge, sit miniature snow globes no larger than plums, each one...