Hi.
You're in bed, and your mind is still going.
That's okay.
Pull the covers up.
Find the spot on the pillow that feels Somewhere right.
outside, maybe it's raining.
Soft taps on You the window.
don't have to go anywhere else tonight.
Breathe in slowly through your nose...
And let it out even slower.
Again...
in...
And a long, heavy breath out.
Picture a notebook on the table next to your bed.
A pen resting on it.
Every thought that's spinning right you're now...
going to write it down in there.
The conversation you keep replaying.
Write it down.
Tomorrow's to-do list.
That goes in too.
That thing you said at lunch that felt a bit off...
in the notebook.
The worry that doesn't even have words yet...
just scribble it down.
Anything else that's bouncing around, put it on the page.
Look at that page for a second.
It's a lot, isn't it?
No wonder you're tired.
Now close the notebook.
It'll all still be there in the morning.
You don't have to hold it tonight.
We'll count down together, one number for each breath out.
Breathe in...
and out...
twenty.
In...
and out...
nineteen.
Eighteen...
Seventeen...
Sixteen...
slower now.
Fifteen...
Keep going on your own, slowly.
If a thought pulls you away, no problem.
Just pick a number and carry on down.
You can drop the numbers now.
Notice your feet.
Let them get heavy...
sinking into the mattress.
Your legs, heavy.
Like they're filled with warm sand.
Your hips and back sinking down.
The bed holding all of it.
Your arms, too heavy to lift.
Don't try.
Your shoulders melting into the pillow.
Your face goes soft.
Let your jaw hang loose.
Breathe in, feel how heavy you are...
Breathe out, and sink a little further.
Just the sound of rain now...
and the weight of your body.
Nothing left to figure out tonight.
If a thought wanders back, let it slide past...
like a car going by outside.
It's not yours to chase right now.
The bed is warm, and you're allowed to rest.
You can let go of my voice now.
Keep sleeping...
all the way through to morning.
And if you wake in the night, just find that heaviness again...
and sink back down.