Before You Sleep

Lie back. Let your head be heavy on the pillow.

Breathe in… and out.

The day is done now. Whatever happened in it has already happened. You don’t have to carry it into tomorrow.

Let’s close it gently, with three questions. You don’t have to answer out loud.

First question. What’s one thing that went alright today?

It can be tiny. A decent cup of tea. A bus that came on time. Someone who smiled. Let it come.

Breathe in… and out.

Second question. What’s one thing I can let go of tonight?

Something someone said. Something you said. A worry that won’t be solved before morning anyway. Picture yourself putting it down beside the bed, like taking off a watch.

Breathe in… and out.

Third question. Who am I grateful for?

Just one person. Picture their face for a second. You don’t have to tell them. Just let yourself be glad they exist.

Breathe in… and out.

Now let the questions go.

Feel your feet. Let them go heavy.

Feel your legs. Let them sink.

Feel your hands. Let them uncurl.

Feel your shoulders. Let them drop away from your ears.

Feel your face. Let your jaw loosen. Let your forehead go smooth.

Outside, the estate is settling. The streetlights are on. The buses are fewer. Somewhere, a neighbour is turning off their light too.

You’ve done enough today.

Goodnight, neighbour.