Put It Down For Tonight

03:31

Put It Down For Tonight

Type

talks

Activity

Meditation

Suitable for

Everyone

When your mind keeps circling unfinished tasks, it can be hard to settle into rest. In this gentle practice, you’ll take a slow breath, name what’s on your mind, and choose one small next step for tomorrow. Then you can remind yourself that the task is saved and doesn’t need to be carried through the night. Give yourself permission to rest and begin again with a clearer head.

Letting Go Practice Settling Practice Relaxation Rest Mindfulness Planning Stress Management Thought Management Body Relaxation

Meet your Teacher

Chicago, IL, USA

Meet your Teacher

Chicago, IL, USA

Transcript

Have you ever noticed that when you lie down to go to sleep at night, Your brain suddenly decides it's time to replay that conversation that you had earlier in the day? And you wish it would have turned out differently, There was something that you wish you would have said. Or maybe your brain decides that it's time to remind you that the bills need to be paid or that you need to finish that project. Our brains are wired to protect us. So our brains, If there's an unfinished loop, An unfinished task, That we have on our plate, Our brains are wired to keep reminding us of them until we complete them. So some of those thoughts feel urgent because we keep holding them, But not because they have to be resolved tonight. So going back to that conversation, Maybe you're looping it over and over again because you wish you would have said something differently. Or maybe there's an email that you received that you really need to respond to. The bills need to be paid, Or that project that you need to finish. Or maybe your mind is simply trying to map out every single detail of tomorrow's schedule and you're already in bed trying to wind down. So try this, When a thought keeps circling around and around in your head like that, Try just giving it a place to land. Start by taking a nice, Slow, Deep breath in. And don't worry about trying to force yourself into a state of calmness. Just that breathing, That slow deep breath in, That will help you to feel calmer. Then name the unfinished thing as simply as you can. I need to reply to that email. I need to call the doctor's office. I need to finish the first section of the project. Naming it helps you to see the thought as a task that you can return to. Rather than a problem that you have to solve right in this moment. Next, Identify one sentence that describes the next action for what you need to solve. Keep it small, Keep it specific. So for the email, Your sentence might be, Tomorrow, Right after breakfast, I'm going to read the email and I'll draft a reply. If it's a phone call you need to make, It could be, I'll call the office at 9 a. M. And ask about availability. If it's a project that feels overwhelming to you, Then try this. Tomorrow morning at 830, I'm going to open the document. And I'm going to work on the next paragraph for 15 minutes. You don't need to plan every step tonight. You just need to leave yourself a clear place to begin. Then tell yourself. I have saved the work. I do not have to carry it while I rest. Then let your jaw soften. Lower your shoulders. Unclench your hands. And if another thought pops up, You can remind yourself, Yep, That saved two. I can come back to it tomorrow. Rest isn't a reward that we have to earn by finishing everything. It's a part of how we take care of ourselves. And how we make tomorrow more manageable. So you're not abandoning the task. You're just giving tomorrow a clearer starting point. Tonight, Your only job is to let your body recover.