Everyday Practices
Awake in the Night
For When You Wake and Can’t Get Back to Sleep
Welcome. These practices are here for when you wake in the night and can’t get back to sleep. Pick the one that fits the night you’re having. Tap play to listen, or download any track to keep on your phone, so it’s there when you need it.
The Wide Awake Club
For when you’re lying awake and the mind won’t settle. ‘Welcome to the Wide Awake Club’, a membership you probably didn’t sign up for. You’re invited to smile softly, listen to the rain and lengthen your out-breath. Then a tour of how people around the world think about night waking, from Rumi to the Romans’ first and second sleep. It ends with ‘Sleep is like a cat. It will come when you least expect it.’ The shorter two stop after the Romans, with the same words and different music.
21:13 · fullDownload
Night-Time SOS
For when you wake up distressed. At night ‘the nervous system is more sensitive’, so emotions feel louder and memories closer. With a hand on your chest, you start to lengthen the out-breath, then tense and release your hands, arms, legs and whole body. You feel the bed under you and the weight of the blanket, and say a few words to yourself, like ‘I can just breathe.’ The shorter version skips the opening and finishes at the blanket.
15 min · fullDownload
Closing Off the Tabs
For when the mind has too many tabs open. You start by naming what’s still open from the day and closing each one: ‘I close you off.’ Then a soft gaze into the dark, blinking with each number from ten to one until your eyes are ready to close. Then the senses, another countdown and the pull of gravity. The full version carries on with the waves of the breath, heaviness and lightness, and the body as a whole. The shorter version ends after the last countdown.
31 min · fullDownload
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