Awake at 3 a.m., thinking
When your mind starts work before the sun does.
10·15·20 minWind downEyes closedFree
Hear how it begins
0:11 of the voice, then a breath or two. Best with headphones.
It’s the middle of the night and your mind has started its own meeting. You don’t have to solve anything now. At this hour, worries always look bigger than they are.
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What happens
Lie down. Gentle breath in, long breath out, heavier each time.
Why it works
A long, slow breath out shifts the body toward rest, and letting the body feel heavy is a classic way into sleep. You do not have to try to sleep. Resting is enough.
