Before Sleep

A wind-down for coming off shift, when the body is tired but the head isn't.

1. Close the shift

   Silently: the shift is over. Anything unfinished belongs to tomorrow.

   45s

2. Dark, cool, quiet

   Dim the light, drop the temperature, and put the phone face down out of reach.

   45s

3. Slow the breath

   In for four, out for eight. Ten rounds, no counting pressure.

   90s

4. Release, top down

   Jaw, shoulders, hands, hips, legs, feet. Let each one go heavy.

   75s

5. Let it drift

   If the mind wanders back to the shift, that's normal. Return to the exhale.

   45s

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