You lay down to sleep.
And your chest had other plans.
Tight and fluttery.
Like you just missed a A step.
lot of people feel this at It's night.
uncomfortable.
And it does pass.
For the next six minutes...
we'll keep it company.
Slowly.
Rest one hand flat on your chest.
The other one on your belly.
Just below your ribs.
Let them be heavy.
Like two warm stones.
If lying flat feels too open...
roll a little onto your side.
Keep one hand where it is.
You don't have to do anything yet.
Just feel what's under your hands.
Maybe your chest is moving more.
Short and quick.
That's okay.
Your heart might feel fast, too.
Or loud in your ears.
You don't have to fix it.
There might be a worry here too.
Something from today.
Or something about tomorrow.
A test result you're waiting on.
Or a friend who hasn't texted back.
Maybe it's nothing you can name.
Just a buzzy feeling.
That counts too.
Worries love the dark.
Everything feels bigger at this hour.
Smaller by breakfast, usually.
You don't need to argue with it.
Or talk yourself out of it.
Just notice it's there.
Like a car idling outside.
You can say, quietly...
"Oh.
There you are."
And leave it at that.
It doesn't need an answer tonight.
If it gets louder for a moment...
that's all right.
Let Your it.
hands are still there.
Warm and Now steady.
we'll let the belly do the The work.
chest can take a break.
Breathe in through your nose.
Let the bottom hand rise first.
Like a tide coming in.
And breathe out slowly.
Longer than the in-breath.
Again.
In...
belly hand rising.
Chest hand staying quiet.
And out...
slow, like cooling hot cocoa.
Your shoulders can drop.
They don't need to guard anything.
If the chest still rises, that's No fine.
need to get it right.
In...
low and Out...
easy.
and feel the chest soften.
Under your palm.
That softening is what we want.
Even a little counts.
Your belly can be round.
It's dark, and it's just you.
Let it go soft and full.
In...
And a long, slow out.
Notice your top hand now.
Is it moving less?
it sinking a little?
Let the warmth of your palm...
spread across your chest.
Like a mug held in both hands.
One more.
In...
And out...
all the way down.
Let's find what's okay right now.
Just in this room.
The door is shut.
The sheets are soft.
The night is quiet.
That's enough for tonight.
Nothing else has to be solved.
Listen under the quiet.
The fridge humming in the kitchen.
A car passing, then gone.
Your feet are warm.
Your pillow is cool.
Your chest is a little looser now.
Maybe your jaw too.
If the flutter comes back...
breathe low again.
Your hands know the way.
Breathing in...
And out...
When you're ready...
let your hands slide down.
Onto the bed.
They did their job.
They can rest now.
The worry can wait by the door.
It'll keep until morning.
Slow and low.
Goodnight.