The house is dark and still. Everyone else is asleep. And your mind has decided this is the perfect time to go over everything: the bill, the phone call, that thing you said years ago.
You're not doing anything wrong. Lots of us wake in the small hours. The trouble is the thinking, not the waking.
So don't fight it. Just give your mind one small job.
Lie still. Breathe in through your nose for a slow count of 4. Then breathe out, softly, for a count of 7, like a long, quiet sigh. No holding, no effort. If 7 feels long, make it 5 or 6.
Do that a few times. When a thought comes back, and it will, simply meet it with the next long breath out.
You don't have to fall asleep. You only have to rest. Sleep often finds its own way back from there.
Kai
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The "Fall asleep" session guides this exact breath with a soft voice and gentle rain. 3, 5 or 10 minutes, free, no sign-up.
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The free 7-Day Reset: one short note and one breath in your inbox each day for a week. Signed, Kai.
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For relaxation and general wellbeing, not medical advice. If sleep problems go on for weeks, talk to a doctor. Only practise lying or sitting somewhere safe. Please read the disclaimer if you're pregnant or have a health condition.