Lights out. Head on the pillow. And the day starts again behind your eyes — the conversation, the list, the thing you meant to say and didn't.
You're not doing anything wrong. A busy mind at bedtime is common. It doesn't mean you've failed at resting.
You don't need to chase every thought away. Just give your attention somewhere soft to land.
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 forcing. If 7 feels long, make it 5 or 6.
When a thought comes back — and it will — meet it with the next long breath out. Not a push. Just a longer exhale, and then the next one after that.
You don't have to empty your mind. You only have to keep company with the breath. Quiet often follows 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.
Start the Fall asleep sessionWant a gentle week of this?
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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Want to keep the sessions? The Starter Pack: 5 guided audios, $9, with a 30-day refund.
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.