3 Minute Calm For Nighttime Overwhelm

Some nights, your body is tired but your nervous system is still on high alert. The mind replays the day and rest feels far away.

This short, soothing meditation is designed for exactly those moments.

3 Minute Calm for Nighttime Overwhelm blends evidence-based stress psychology and nervous-system regulation with gentle, feminine pacing. Through slow breathing, soft attention, and simple somatic cues, you'll be guided out of stress mode and into a calmer, more settled state- without needing to "fix" or analyze anything.

This practice supports:

-Down-regulating the stress response
-Easing mental overactivity
-Releasing emotional and physical tension
-Creating a felt sense of safety before sleep

It's intentionally brief, so you can return to it even on the most exhausting days- when your system needs comfort more than effort.

You don't need to do this perfectly. Just let your body receive a few quiet minutes of support.

Music credit – Narek Mirzaei (Founder, Music of Wisdom)

Transcript

Hi love,

Welcome.

If your thoughts feel loud tonight,

You're not doing anything wrong.

It's just overthinking.

And right now we'll settle some of those thoughts together.

So now settle in,

And let's begin.

We're going to take a few deep breaths together.

Inhaling in through the nose for a count of four,

And exhaling through the mouth with a sigh for six.

We'll go slowly,

Side by side.

Let's begin.

Inhale through the nose,

Four,

Three,

Two,

One.

And exhale through the mouth with a sigh,

Six,

Five,

Four,

Three,

Two,

One.

Once more,

In through the nose,

Three,

Two,

One.

And exhaling through the mouth with a sigh,

Six,

Five,

Four,

Three,

Two,

One.

Let your jaw loosen,

Let your shoulders drop.

Release your tongue,

And unclench your belly.

As a cloud,

Drifting across the sky,

Not ignored,

Not pushed away.

Just not held.

And let your breath steady.

Thank you for being here for you today.

Until next time.