8-Hour Sleep Pattern

This practice guides you gently into rest and supports the body’s natural rhythm through the night. It offers simple cues to help the mind soften, without effort or overthinking. In the morning, it eases you back into wakefulness with calm awareness rather than urgency.

The intention is to help you feel rested, steady, and ready to meet the day.

Music attribution: Music by Alex Wit from Pixabay

Transcript

Lie down and get comfy.

Your body is already in the right place,

Safe and supported and there's nothing you need to do anymore tonight.

Notice your breathing as it gently slows down all by itself.

Each time you breathe out,

It's like your body is saying the day is done.

You might still have some thoughts popping up and that's okay.

Let them float past like clouds or quiet sounds far away.

Your body knows how to sleep.

It remembers exactly what to do and slowly settles into a cozy steady rest.

A good deep sleep is waiting for you and you're already drifting towards it.

Start to notice the light around you and the sounds that you can hear.

There's no hurry to move or think about anything yet.

Feel your breathing again,

A little bigger now,

Helping your body wake up and get ready for the day.

You don't have to think about plans or your worries right now.

This moment is just about waking up and being here.

Open your eyes when they feel ready.

Take with you a calm steady feeling.

You're awake and you can take today one small step at a time.