5 Minutes To Calm Your Body Into Sleep

Hello dear one,

This gentle 5-minute practice helps your body and mind surrender to sleep through breath, touch, and kind awareness. We’ll use a soothing sigh + hand anchor to signal safety to your nervous system, then soften mental chatter with river-like imagery.

Perfect for restless nights when you need to ‘unthink’ your way into rest. No effort required—just let the words and your breath carry you.

Sweet dreams.

Transcript

Hello,

This is Zia.

Let's gently unwind your body and mind for sleep.

You can begin by placing one hand on your heart,

The other on your belly.

Take a deep breath in and let it out with a slow audible sigh.

Ah,

Let it sound like the wind settling after a storm.

Again,

Inhale deeply and sigh it all the way out.

Feel the warmth of your hands meeting your body,

Anchoring you here as the weight of the day begins to dissolve.

If there's a part of you still clinging to the day,

You might whisper to it softly,

I see you,

You belong,

You can rest now,

You can have a break.

No need to fix or follow,

Just let it be held in this quiet space.

You might like to imagine your mind as a river,

Thoughts just passing leaves on the current.

You're neither the leaves nor the water,

Just the stillness between them.

With every sigh the river slows,

The leaves drift further apart until there's only the hush of the night and the soft hum of your breath.

Beautiful.

As you sink deeper and deeper into all the sensing,

Your nervous system is learning.

This is how peace feels.

Each exhale,

A gentle stroke on the canvas of your calm mind.

Even if sleep isn't here yet,

Rest has arrived.

Let the night carry you now,

Let the night hold you safe and at ease to rest.

There's nothing to do,

Nowhere to be,

Just this breath,

This quietness,

This stillness,

As you wait for sleep that is already on its way to meet you.