A Five-Minute Practice For When You Can't Switch Off

A short breath practice for the moments when you are tired but your mind will not stop. Uses a simple extended exhale to help quieten mental activity and ease your system out of doing mode. No counting or concentration required.

Transcript

Welcome. I'm glad you're here. This practice is for the end of the day. Or any moment when your body is tired but your mind is still moving. When thoughts keep circling. When you know you need to rest but something will not let you settle. The exhale is one of the most effective signals you can give your nervous system when it's stuck in this state. We're not going to try to stop the thoughts. We're just going to give the breath something different to do. So when you feel ready, Find your way to a comfortable position. Lying down is ideal if you're preparing for sleep. Sitting or leaning back works well if it's earlier in the evening. Let yourself be supported. Feel the weight of your body. The back of your head. Your shoulders, Your lower back. Yulee Notice the points of contact with your supports. You don't need to do anything with the thoughts that are present. Let them be. We're not trying to clear your mind. Was simply working with the breath. So in your own time. Move your attention to your breath. Notice its natural rhythm. And then notice where you feel it most. Perhaps in your chest. Perhaps in your belly. Perhaps in the movement of air through your nose. When you're ready. We begin to work a little more with the breath. In your own time. Take a natural inhale, Then a longer, Slower exhale. Let the out-breath be unhurried. Let it take a little more time than the inhale. Take another easy inhale when you're ready, Followed by a slow, Steady exhale. Feel the belly soften as you breathe out. Another soft inhale in your own time. A longer exhale. Let the breath drift away. Let your jaw be loose. Another natural inhale when you're ready. A gentle extended exhale. Let it fade away all the way to the end. And then wait in the pause. One more quiet breath in when you're ready. The softest, Longest exhale yet. No effort. Just release. Rest in the stillness. Allow the breath to settle back into its natural rhythm. Nothing to manage. Nothing to do. You might notice thoughts still there. But just notice if they feel any quieter. Any more distance? Any less urgent. This is what the exhale does. It doesn't solve the thoughts. It changes your relationship to them. If you're going to sleep, Let the eyes remain closed. Let the breath continue in its own slow rhythm, Carrying you towards rest. If you're not sleeping yet. Deepen your next inhale gently. Allow the eyes to open when you feel ready. If this was helpful, I have more practices for unsettled minds and tired bodies available on my profile. Thank you for practicing with me today.