Mindfulness Before Sleep: A Gentle Wind-Down

If your mind turns loud at night, a gentle routine can help. The goal is not to force sleep, but to signal safety and softness to the body.

A 4-minute wind-down

1. Dim the lights and soften your gaze.
2. Inhale 4, exhale 6 for six cycles.
3. Feel one point of contact: pillow, sheets, or chest.
4. Whisper one sentence: "Right now, I'm safe to rest."

If thoughts keep looping

• Label the thought: "planning," "replaying," "worrying."
• Return to the exhale.
• Touch a textured surface to anchor.

Make it consistent

Repeating the same small ritual trains your body to downshift. If you want a guided option, try the sleep scene or guided breathing.