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Good evening, welcome to 'Oat' Meditation.

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Today, let’s do a quiet practice before going to bed.

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If you haven’t completely let go of this day.

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If there are still many unfinished things in your mind.

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At this moment, there is no need to finish everything.

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Let yourself slow down first.

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Now, find a comfortable position.

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You can lie down.

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You can also sit quietly.

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Let your body slowly surrender to the support.

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Close your eyes gently if you like.

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Let your face and jaw relax a little first.

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First, feel a natural breath.

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Breathe in.

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Breathe out.

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Very good.

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Now, there is no need to make yourself fall asleep quickly.

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Just calm down first.

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Feel the weight of your head.

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Feel the weight on your shoulders.

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Feel your back, or where your body touches the bed.

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Feel your hands again.

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Feel your legs.

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Feel your whole body slowly sinking a little.

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If there are still pictures, conversations, and things in your mind.

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It doesn’t matter.

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You don't need to keep going tonight.

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Now go back to breathing.

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In.

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Out.

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Every time you breathe out, it’s like letting go of today a little more.

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Not a lot.

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A little bit is enough.

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Feel your body again.

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Where is the strength to hold on?

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Leave it a little looser if you like.

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Out.

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In.

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Out.

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Now, stay quiet for a while.

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You don't need to think about the next step.

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Nothing needs to be done.

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Just slow down this moment.

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Very good.

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Rest is not worth having after doing everything well.

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You can start to rest now.

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If you want, continue to sleep with this slowness.

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This practice ends here. May you be free from all suffering and hardship, and see clearly that the five aggregates are empty.