Hello.
Thank you so much for joining me.
I'm Mark Rowland.
Wired and Tired.
A Presleep Reset.
This session is designed for the experience many people have at night.
When the body is tired,
But the nervous system is still insisting on running fast.
Firstly,
Let's take a couple of minutes to understand what's happening.
And then we will guide the body,
Step by step,
Into a state that is supportive of sleep.
But you don't need to try to sleep during this meditation.
Your only job is to follow the instructions and just allow your system to settle.
Let your body find a comfortable position now.
When we are wired and tired,
The nervous system is holding on to alertness,
Even though energy is really low.
The brain is scanning,
Processing,
Replaying the day,
Or anticipating tomorrow.
This is in no way a personal failure.
And it's not a broken system.
It's a protective response that just hasn't been powered down yet.
Tonight,
We are not going to force sleep.
We are simply giving the nervous system signals of safety and completion.
Sleep tends to follow easier when the body believes it's safe to stand down.
As we move through this practice,
You may notice thoughts continuing.
And that's okay.
The work happens in the body.
The body leads the mind toward rest.
Let us begin tonight's practice.
Bring your attention to the weight of your body.
Feeling gravity holding you safely.
Notice the contact points.
Back of the head.
Shoulders.
Legs.
Knees.
Heels.
Allow your jaw to soften.
Tongue resting loosely.
Eyes heavy in their sockets.
Now notice your breathing,
Without changing it.
Just observe the rhythm.
Begin to gently lengthen the exhale.
Inhale naturally.
Exhale a little slower.
Inhale.
And a slow exhale.
Each exhale is a signal that the body can release.
Bring attention to your forehead.
Let the skin smooth.
Eye soft.
Cheeks soft.
Jaw loose.
Shoulders melting downward.
Arms heavy.
Hands unclenching.
Chest softening around the breath.
With each exhale,
Imagine the nervous system dimming slightly.
Like a room gently lowering its lights.
Belly relaxed.
Hips heavy.
Thighs releasing.
Knees loose.
Calves softening.
Feet warm and heavy.
Now feel the whole body at once.
A single field of sensation.
Breathing slow.
Lights dimming.
Nothing required.
If thoughts appear,
Just let them move through like distant sound.
The body continues resting underneath them.
Each exhale a small step deeper into stillness.
There is nothing to fix.
There is nothing to solve.
The body knows how to power down.
Staying with the sensation of heaviness.
If sleep begins to arrive,
Allow it.
If you remain awake,
You are still resting.
Both are very beneficial.
Feel yourself being held by the surface beneath you.
You are safe.
The nervous system is learning that it can settle.
You don't need to do anything more tonight.
If sleep comes,
Follow it.
If you wake later,
This pathway remains available to you.
Rest here.
Good night.
