Back To Sleep At 3am

This is a gentle, body-based meditation designed for moments of nighttime wakefulness.
This practice does not try to make sleep happen. Instead, it supports the body in returning to rest by reducing effort, softening attention, and allowing wakefulness to be present without pressure.
There is no visualization, breath control, or technique to follow. You are simply guided to notice support, weight, and natural breathing as they are.
This meditation can be used when you wake during the night, feel restless, or need help settling back into rest.

Transcript

Nothing needs to change right now.

You don't need to fix anything tonight.

You don't need to calm your mind.

You don't need to make your anxiety go away.

You're already in it.

If your eyes want to close,

Let them.

If they want to stay open,

That's fine too.

Notice the surface beneath you.

The bed,

The couch,

The floor.

Let your body be held by it.

You're not doing anything right now.

You don't have to hold yourself up.

Anxiety doesn't need to be fixed right now.

You don't have to understand this feeling for it to pass.

Just notice what it leaves in the body.

Maybe the chest,

Maybe the belly,

Maybe the throat.

Whatever it is,

Let your attention rest there.

Not to change it,

Not to analyze it.

Just to be with it.

Let the breath move gently through that area.

No deep breathing,

No forcing.

Just let the inhale arrive.

And let the exhale leave.

Each exhale signals the body that it's okay to soften,

Even a little.

If nothing softens,

That's okay.

You're not failing.

This body has been holding a lot.

It doesn't mean anything is wrong with you.

Tonight it doesn't need to work so hard.

You can let the sensation be here without following it.

Stay with the breath.

If your mind wanders,

That's okay.

Just come back to the place in the body where you're first.

Just come back to the place in the body where you first noticed the anxiety.

Let the weight of your body sink one small degree deeper.

There's nothing else you need to do tonight.

You don't have to solve tomorrow.

You can rest now.