If your mind is busy at bedtime, give it a simple task: notice breathing instead of following every thought.
Minute 1: Get Comfortable
Let your body settle. Feel the support beneath you and release unnecessary tension.
Minutes 2–3: Follow the Breath
Notice each inhale and exhale. There is nothing to achieve.
Minute 4: Let Thoughts Pass
When a thought appears, acknowledge it gently and return to breathing. You do not need to finish every mental conversation.
Minute 5: Soften the Effort
Allow the practice to become quiet. Let sleep come naturally rather than demanding that it happen immediately.
One Important Reminder
This practice supports relaxation, but persistent sleep problems deserve appropriate professional attention. Mindfulness is a helpful skill, not a replacement for care when care is needed.
