A gentle pre-sleep practice for women whose minds run at night. Combines breath, body scan, and a simple cognitive wind-down.
Perilune is a therapeutic wellness platform, not a clinical mental health service. If you are in distress, please contact Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636.
This works best done in bed. Dim the lights. Put your phone face down.
We are not trying to force sleep. We are creating the conditions for the nervous system to downregulate. Sleep often follows naturally.
Three slow, complete breaths.
Inhale fully, feeling the chest and belly expand. Exhale completely, feeling everything release.
For the next few minutes, your breath is your anchor.
Move attention slowly through your body. Feet, legs, hips, belly, chest, shoulders, arms, face.
Notice any areas of tension. You do not need to release them. Just notice.
If there are thoughts running through your mind, imagine placing each one on a shelf.
Not throwing them away. Just: I see you, I will return to you tomorrow, but right now I am resting.
Let your body become heavy.
There is nothing to do right now. No problem to solve.
Just this breath. Just this body. Just this moment.
You can drift from here.