Until the breath takes over
For evenings when your mind is still working.
Seven sessions for the hour before sleep. We're not forcing sleep. We're clearing the way for your body.
The lessons
- 01Body practice · 9 min
Letting your body get heavy
A concrete journey through the body towards being held, without forcing relaxation or sleep.
- 02Body practice · 10 min
From your feet upwards
A clearly guided body scan with choices, reminders about how to come back, and an ending that gets sleepier.
- 03Breathing practice · 8 min
The long out-breath
A clearly guided, limited breathing practice with no breath holding, followed by natural breathing and a quiet ending.
- 04Meditation · 9 min
The day doesn't have to be sorted
Open loops are neither solved nor suppressed. Whatever can safely wait gets a place outside your attention for tonight.
- 05Everyday practice · 8 min
When you're lying awake
Lying awake isn't turned into a test. The session combines quiet orientation with a plain version of stimulus control.
- 06Meditation · 9 min
Sound as a background
Sounds are taken as a shifting background; the bed and the breath stay safe alternatives when listening becomes too activating.
- 07Meditation · 9 min
Until the breath takes over
The final session brings the familiar ways back together, without adding a new technique or making sleep a task.
The length is calculated, not estimated: it follows from the spoken text and the pauses inside it. What it says here is how long it takes.
How the course works
The lessons build on each other — lesson two knows what happened in lesson one and picks it up. You listen and follow; between the sentences there is silence, where nothing has to happen. You choose the voice and the background sound yourself, and if you play a lesson a second time you get a different welcome than the first time.
The first lesson is free, with no time limit. Everything else is part of Gentle Plus at $4.99 a month or $39.99 a year, cancellable any time.
