Presence - Sleep

Bedtime mindfulness to stop overthinking at night

Night is when the mind loves to replay and rehearse. This gentle bedtime routine uses breath and body cues to help your nervous system unwind so sleep can arrive naturally.

A 4-minute bedtime loop

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

If thoughts keep racing

  • Label the thought: "planning," "replaying," "worrying."
  • Return to the exhale - longer than the inhale.
  • Ground with texture: the sheets, the fabric, the air.
Read the bedtime mindfulness guide

FAQ

How fast should I expect results?
Many people feel a softening within a few minutes. Consistency matters more than intensity.
Is this a substitute for sleep therapy?
No. Presence offers gentle support, not medical treatment. If sleep problems persist, consider professional care.
What if I wake up in the middle of the night?
Return to a slow exhale and a simple grounding cue like feeling your sheets or the weight of your body.
Can I use this during the day too?
Yes. The same slow breath and body cues can help during stressful moments.