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Back to the Quiet Room

Sleep

Unwind the day

Glance back over the day, piece by piece, and set each part down.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. This is Unwind the Day. A gentle way to set the day down before sleep.
  2. You are in bed with the lights off. Settle into whatever position is most comfortable, and let your eyes close.
  3. Take a slow breath in.
  4. And let it go.
  5. Once more, in.
  6. And out, slowly.
  7. Let the bed hold your weight. Your head on the pillow, your arms resting, your legs heavy.
  8. Now let your breathing go at its own pace.
  9. We will go back through today, lightly, from the morning to now. No need to judge it or fix anything. Just glance at it, and set it down.
  10. Think back to waking up this morning. Where you were, the light, the first thing you did.
  11. Let that moment be there for a breath or two. Then set it down, like putting a cup on a table.
  12. Move on to the morning. Whatever you did, wherever you went. Notice it briefly.
  13. And set it down.
  14. Now the middle of the day. Meals, work, people, small moments.
  15. If something stands out, a conversation, a worry, something that went well, notice it.
  16. And set it down. It will still be there tomorrow if you need it.
  17. The afternoon. Let it pass by like the view from a slow train.
  18. And set it down.
  19. The evening. What you ate, who you saw, how you got here, to this bed.
  20. And set it down.
  21. If anything from the day keeps coming back, let it know you will pick it up tomorrow. Then set it down again.
  22. Now the whole day is behind you. It is done. There is nothing more to do with it tonight.
  23. Bring your attention to the bed under you, and the breath moving on its own.
  24. Let your body be heavy.
  25. Nothing to remember. Nothing to plan.
  26. Just rest.
  27. Let sleep come.