Hey.
Your body's in bed...
but your mind is still running laps.
I know that feeling.
For the next six minutes...
we'll give those thoughts somewhere to go.
So the rest of you can lie down.
Let your eyes close.
Feel the bed under your shoulders.
The pillow taking your head.
Let your arms rest where they landed.
This position is good enough.
Let your jaw go slack.
If your phone is still lit up...
turn it over.
It can wait until you've slept.
It's Friday night.
The week is done.
Even if your head hasn't noticed.
Let's just admit it.
Your mind is busy tonight.
Maybe it's replaying something from work.
Or the text you sent...
and whether it sounded weird.
Or a list for next week...
that grows every time you look.
Or maybe it's not one thing.
Just a crowded feeling.
Too many tabs open at once.
And you can't tell...
which one is playing the music.
That's okay.
Nothing is wrong with you.
Your mind just hasn't heard yet...
that the day is over.
You don't have to force it quiet.
That usually makes it louder.
Like a song you try not to hum.
We'll just watch it for a while.
From a little further back.
Take one slow breath in...
through your nose.
And let it out through your mouth.
Long and easy.
Once more.
In...
And out...
shoulders sinking with it.
Now picture a small stream.
Clear, shallow water...
moving slowly over smooth stones.
It's night.
The air is cool.
The moon is just bright enough to see.
You're sitting on the grassy bank.
Wrapped in a warm sweater.
Just listening to the water.
The grass is soft under you.
A little damp.
You don't The mind.
water isn't in a hurry.
It never has been.
Every so often...
a leaf floats by on the surface.
Red, or brown at the edges.
The time next a thought shows up...
place it on a leaf.
Whatever it is.
Even that odd thing from lunch.
It gets its own leaf.
Some thoughts feel urgent.
They get a leaf too.
Same as the rest.
You can quietly call it "thinking."
Then set it down...
and watch the water carry it.
It floats past you...
around the bend...
and out of sight.
You don't have to answer it tonight.
Or even finish it.
If the same thought comes back...
that's fine.
Put it on another leaf.
The stream never runs out.
If you catch yourself chasing one...
down the bank...
just come back and sit down.
Everybody does it.
No harm done.
Some leaves are small and quick.
Some turn around once before they go.
They all leave.
Another thought...
another leaf.
The leaves come less often now.
More water between them.
More quiet.
You can rest in that space.
Just the sound of the stream.
Your body is warm...
sinking into the bed.
Your fingers have let go.
Your jaw is loose.
If a leaf floats by...
let it.
Breathing in...
And out...
Nothing needs figuring out tonight.
The creek keeps moving.
You can stay still.
Let the water keep going...
without you.
You're allowed to sleep now...
goodnight.