Narrated Calm
Short practices for a head that will not settle
Two minutes to ten. Nothing to buy, nothing to download, and we say plainly what the research does and does not show.
37 practices, all free
In the night
For 3am, when you are awake and the head has started
4 7 8 breathing before you argue with the moment
In for four, hold for seven, out for eight, four rounds
Turn the clock face away
Turn your bedside clock or phone screen away from the bed tonight
Phone charges outside the bedroom tonight
Leave your phone charging in another room overnight, use an alarm clock instead
Postpone the 3am worry
Awake and thinking at 3am? Tell it: not now, tomorrow's window
The pre bed brain dump
Write down everything on your mind before you turn the light off
Tense and release, head to feet
Tense each muscle group for five seconds, then let it go, working down the body
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