You're in and bed,
your mind is still busy.
That happens.
Let's help it wind down.
Lie on your back or curl onto your side.
Whatever your body likes best for sleep.
Let your eyes close.
The lights are off.
The house is quiet.
If your chest feels tight, or your thoughts are racing, you don't need to
make that stop.
We'll just slow things down a little at a time.
Picture a small notebook on your nightstand.
One by one, The write down what's bothering you.
bill.
That text you haven't answered.
You don't have to solve any of it.
Just write it down so you don't have to hold it.
Now close the notebook.
It'll be right there in the morning.
All of it can wait until then.
If a new worry pops up later, picture opening the notebook, adding it, and
closing it again.
Then come back to my voice.
Let's slow the breath down.
In through your nose for four...
softly for seven...
And out through your mouth for eight...
a slow whoosh.
In...
two...
three...
four.
Hold...
Out...
long and slow.
Once Hold...
more.
And out...
all the way down.
If the counts feel like too much,
just breathe out longer than you breathe in.
That's enough.
Now curl your toes and squeeze your feet tight...
hold it...
And let go.
Feel them go warm and loose.
Tighten your legs, just a little...
hold...
And release.
Heavy now.
Make fists with both hands.
Squeeze...
And open them.
Let the fingers curl however they want.
Lift your shoulders up toward your ears...
And drop them.
Let them sink into the mattress.
Scrunch up your whole face...
then let it go smooth.
Your whole body is heavy now.
The bed has you.
There's nothing you need to fix tonight.
Breathe in...
slow and small.
And out...
longer...
sinking.
The worries are in the notebook.
Your body is in the bed.
That's where everything belongs right now.
The notebook is closed...
Go ahead and sleep.
I'll be quiet now.
You're safe in the dark.