Slowing Down with the Rhythm of the Night

How to practice

1. 1

   Lie down comfortably and close your eyes. Notice the weight of your body on the mattress, as if it is being held by the surface.

2. 2

   Bring your attention to your breath, without trying to change it. Simply observe the air coming in and going out, like waves coming and going on the shore.

3. 3

   Now, imagine that each exhale is an invitation for your body to sink a little deeper into rest. With each breath out, let go a little more in your shoulders, your jaw, your hands.

4. 4

   Bring your attention to the sounds around you — a distant sound, the hum of an appliance, the silence. Let them be part of the environment, without needing to react to them.

5. 5

   Allow your thoughts to pass like clouds in the night sky. You don't need to follow them; just watch them drift away, one by one.

6. 6

   To close, bring your hands to your heart and feel their warmth. Breathe gently for a few moments, knowing that the night is here to hold you.

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