Night-Time Worry Release - CBT Reset For An Overactive Mind

A short, soothing CBT-informed practice to help you release worries at bedtime and gently settle an overactive mind.

When your thoughts keep circling at night, you don't have to solve everything before you sleep. This 2-minute practice draws on calming breath, mindful attention and gentle CBT-informed suggestions to help you notice the worry, create a little distance from it, and gently shift your attention towards rest.

Use it at bedtime, after a busy or difficult day, or whenever worries are keeping your mind active.

Music: “Sleeping Music” by BackgroundMusicForVideos | Pixabay (royalty-free)

Transcript

As you settle in for the night. Let's take a moment to set aside the worries of the day. Close your eyes or soften your gaze Breathe in deeply. And breathe out slowly. Imagine each worry as a small leaf floating on a gentle stream. Name a worry silently. And watch it drift away downstream. If another worry comes up. Notice it, Without judgement. And let it float away too. Say quietly to yourself, These worries can wait until tomorrow. Tonight, I give myself permission to rest. If worries return, Gently repeat, I notice you, But I am not following you right now. Stream will keep flowing through the night, Carrying any thoughts you place there. Allow your mind to become quieter. Let your body feel heavier, Supported, Safe. Trust that the morning will bring what is needed.