Join us for a peaceful climb as we imagine hiking up a tall mountain together — step by step, breath by breath — until the world opens wide at the summit. Along the way, we’ll learn how it feels to keep going when things get hard, to breathe through challenge, and to find beauty waiting at the top. As the sun paints the sky with glowing oranges and pinks, we’ll rest under a rising moon and remember that we can do hard things — and that the world is full of quiet magic when we slow down to see it.

Sunset Hike Welcome back to Mello — the podcast where we go on calming and sometimes curious adventures together. If you’d like to support us, you can check out our Patreon—find the link in our podcast description. There you’ll find exclusive meditations, soundscapes, and resources to keep you mello all day long Tonight’s question is: What does it feel like to climb a mountain and watch the sun say goodnight? How do you feel right now bright like the sun, or sleepy like the sky at dusk? However you feel is just right. First, let’s start by getting our wiggles out. Go ahead and wiggle. That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a snuggle. Take a deep breath in, feeling your body fill with calm.… breathe out, as you exhale whisper to yourself, ‘I am safe.’ Inhale again… and feel love fill your body. Whisper, ‘I am loved.’ With one more deep breath, your imagination is ready. So let’s begin our adventure… (soft forest sounds, wind, birds, footsteps crunching on dirt) Hey there, little explorer. I’m so happy you’re here. Tonight, we’re going on a journey up a mountain! It’s a big climb, but don’t worry we’ll go together. (sound of soft footsteps, birds chirping) Imagine you’re standing at the bottom of a tall mountain. You can see the trail curving up, up, up into the trees. The sun is warm on your shoulders, and the air smells like pine needles and adventure. You take your first step, crunch! The ground feels strong beneath your feet. With your hands by your side you begin. Each step will bring you a little higher than the last. We may find we have to climb over a rock (or many along the way), or take a big breath when the hill gets steep. But I know you will keep going. (faint wind and heartbeat sounds? Maybe that's weird. I don't know, you are the magical man!) When you get tired, it's ok to stop for a moment. Take a few deep breaths in and out. While you breath, calming your body you look around and realize you’ve already come so far. You can see tiny trees and rivers below you. And suddenly the pain and discomfort you were in has disappeared. You whisper to yourself, “I can do hard things.” And you keep climbing. One step at a time. (wind and pause here with music and maybe feet crunching) Finally, you reach the very top. And when you do, the world feels big and quiet all at once. Take in this moment. Feel it in your body, in the way your heart is beating, in the way your breath is slowing. Feel the wind sweeping over your cheeks, your hair tousled this way and that. You climbed, you kept going and here you are. (wind and pause here with music) The sun is starting to set. Painting the sky with colors so vibrant it catches your breath and yet also makes you breath deeply simultaneously. Apricot oranges, cotton candy pinks, purples so deep and rich, and stunning golds. All on a canvas of a million shades of blue. You sit down on a soft patch of grass and watch. The sun slowly disappears behind the mountains. You smile, your heart warm and full. (pause, then night sounds, soft breeze) And when you turn around…you see the moon rising. Round and white, glowing in the deep blue sky. Two lights. The sun and the moon. Both in the sky at once. It’s magic. You lie back on the mountain grass. The stars are beginning to twinkle above you. The mountain feels steady beneath you, holding you safe. Take a deep breath in…and let it go. Your legs feel heavy and strong. Your heart feels brave. And your mind feels calm just like the sky. You’ve climbed your mountain tonight. You’ve seen the sunset and the moonrise. And now, it’s time to rest. Goodnight, little explorer. The mountain is proud of you. And so am I.