Quieting Mental Activity Through Rhythm

This practice uses gentle rhythmic breathing to give the mind something simple to follow. Repetition can reduce the sense of mental overactivity that often appears at night. Particularly helpful if thoughts feel repetitive or difficult to switch off. No experience needed.

Transcript

Welcome to this practice where we'll use a steady breathing rhythm to help us quieten mental activity. So when you feel ready, Lie down comfortably. Allow the body to feel supported and bring the hands to rest on the abdomen. Take a natural breath. Each time you inhale, Feel the abdomen rise underneath the hands. Each time you exhale, Allow it to fall. Inhaling, Being aware of the abdomen rising under the hands. Exhaling, Feeling it release. Take a few more breaths here. If it's comfortable, We can add a simple rhythm to the breath. So inhaling for a count of four. Exhaling for a count of six when you're ready. Keep the breath light. No forcing. Let the counting give the mind something steady to follow. Inhaling for four. Exhaling for six. If thoughts appear, Allow them to pass and return your attention to the counting. Inhaling four. Exhaling six. Allow the rhythm to become familiar, Predictable, Steady. Gradually allow the counting to become quieter in the mind. As you continue to work with the gentle rhythm of breathing, Allow the forehead to soften, The tongue to relax. Allow the abdomen to move easily. Continue for a few more breaths. And then release the counting and allow the breath to return to its normal pattern. You can rest here quietly for as long as you wish.