Transcript
[0:00] Before we begin,
[0:02] please make sure you're somewhere safe
[0:05] where you can fully relax.
[0:08] Not driving,
[0:10] not operating machinery,
[0:12] just free to let your whole system rest.
[0:20] Your body made it to bed,
[0:23] but your mind is still carrying the
[0:26] whole day.
[0:29] The conversation that keeps replaying,
[0:33] the list for tomorrow,
[0:36] the things other people needed from you.
[0:42] A full mind holds on at night for a
[0:45] reason.
[0:48] Holding on
[0:49] is how the day [music] got done.
[0:54] And tonight
[0:56] you can offload the day
[0:59] one piece at a time
[1:02] and give sleep the room that's left.
[1:09] I'm [music] Chibs Okereke
[1:12] and welcome to this sleep hypnosis for a
[1:15] full mind.
[1:20] By the end,
[1:22] if sleep [music] hasn't found you
[1:24] already,
[1:26] your head will feel more spacious than
[1:29] it has all [music] day.
[1:32] And deep sleep will be close.
[1:39] My voice [music]
[1:40] will offer simple suggestions to the
[1:43] part of the mind [music] that listens
[1:45] without arguing.
[1:50] First, the body gets heavy,
[1:54] then a slow [music] count sets the day
[1:56] down
[1:58] number by number.
[2:04] There's nothing [music] to tidy up
[2:06] first,
[2:08] and nothing [music] to get right.
[2:13] If you drift [music] off long before the
[2:16] end,
[2:18] tonight's gone exactly to plan.
[2:26] So,
[2:28] easing into the shape you usually fall
[2:31] asleep in.
[2:35] If there's an alarm [music] to set,
[2:38] setting the alarm now
[2:41] so that one more job can leave your head
[2:44] for the night.
[2:47] The phone turned over,
[2:51] somewhere it can't light [music] up and
[2:53] call you back.
[2:57] And the covers
[3:00] up around the shoulders
[3:03] or down at the waist,
[3:06] however the body wants them tonight.
[3:16] The alarm, [music]
[3:19] the phone,
[3:21] the first pieces of the day
[3:25] already set down. [music]
[3:35] Noticing now where the bed meets you,
[3:40] [music]
[3:43] the weight of the head
[3:47] given over to the pillow.
[3:55] Wherever the body touches the mattress,
[3:59] pressing down [music] a little.
[4:04] And mattress quietly pressing [music]
[4:06] back.
[4:12] All day long
[4:16] you've been the one holding things
[4:18] [music] up.
[4:22] And for the next few hours
[4:25] the bed can do that job instead.
[4:40] And noticing [music]
[4:42] the breath now
[4:44] just as it is
[4:47] with nothing [music]
[4:48] to change.
[5:00] You may notice that the breath [music]
[5:02] out is already a little slower than the
[5:05] breath in.
[5:09] And that's [music] the body's own way of
[5:11] putting something down.
[5:19] Each breath out
[5:22] taking a little of the day with it.
[5:32] And if the breath feels quick or shallow
[5:35] right now
[5:38] that's okay.
[5:41] The breath slows by itself
[5:44] once the body knows the day is done.
[5:56] And further into the night
[5:59] a few gentle phrases will play in the
[6:02] background
[6:04] while the deeper mind
[6:06] goes on putting the day away.
[6:14] And hour by hour,
[6:17] my voice [music] will grow quieter
[6:21] until it's hardly there. [music]
[6:32] And each time [music] you return to this
[6:34] recording after a full day,
[6:38] your mind learns a little more that
[6:41] bedtime [music] is where the day gets
[6:44] set down
[6:47] and the setting down starts sooner.
[7:04] And now,
[7:06] allowing the bed to take over some of
[7:09] the weight you've been holding up
[7:11] yourself.
[7:17] Not all of the weight at once,
[7:22] just 5% more than the mattress is
[7:26] holding now.
[7:34] The shoulders handing over 5%
[7:45] the hips
[7:47] 5%
[7:56] and the legs
[7:58] 5%
[8:09] and whenever it feels right,
[8:12] another 5%
[8:21] the body's [music] settling that bit
[8:23] deeper into the mattress.
[8:29] There's no hurry.
[8:35] The bed can take as much of your weight
[8:38] as you'd like to give,
[8:41] a little [music] at a time.
[8:55] The body has carried you through the
[8:58] whole day,
[9:01] and now the bed can carry the body.
[9:11] You can [music] set the day down now.
[9:29] And the more weight the [music] bed
[9:30] takes,
[9:34] the heavier the body becomes.
[9:41] Warm,
[9:45] loose,
[9:48] and in no hurry to move.
[10:01] And a full day doesn't only fill the
[10:05] mind.
[10:08] A full day settles into [music] the body
[10:11] too.
[10:16] [music]
[10:18] So we can go to the places where today
[10:21] was held.
[10:23] [music]
[10:24] One at a time.
[10:34] Starting with a day [music] keeps
[10:37] replaying
[10:40] across the forehead
[10:44] and just behind [music] the eyes.
[10:52] This is where the conversations go round
[10:55] again.
[10:58] This is where tomorrow gets planned
[11:00] [music]
[11:03] and planned again.
[11:09] So we're allowing the forehead [music]
[11:11] to go slack now.
[11:15] The skin across the forehead loosening
[11:19] and spreading.
[11:28] And behind the eyes
[11:33] the replay slowing down.
[11:38] The pictures going dim
[11:41] and soft.
[11:50] The eyes heavy beneath the lids
[11:56] with nothing [music]
[11:56] in there that needs watching tonight.
[12:09] And down into the jaw
[12:14] where the day's
[12:15] are kept.
[12:24] Everything said today [music]
[12:29] and everything held back
[12:34] and the jaw has been holding both.
[12:45] So allowing the jaw to drop a fraction,
[12:52] allowing the lips to part a little,
[13:00] allowing the tongue to lie soft on the
[13:03] floor of the mouth.
[13:13] No more words needed tonight
[13:19] and no one waiting for an answer.
[13:33] And into the shoulders now
[13:40] where the day was carried.
[13:49] Every request,
[13:53] every worry for someone else,
[13:59] everything [music] you said you'd sort
[14:00] out.
[14:04] The shoulders took a share of all of it.
[14:15] So allowing the shoulders to drop away
[14:18] from the ears now,
[14:23] to widen [music]
[14:27] and to sink
[14:29] back into the [music] bed.
[14:39] The shoulders setting [music] down a
[14:41] weight they've carried since the
[14:44] morning.
[14:57] And from the shoulders
[15:02] down through the arms,
[15:11] the upper arms heavy,
[15:14] [music]
[15:19] the elbows [music]
[15:21] heavy,
[15:26] the forearms resting.
[15:35] [music]
[15:39] And into the hands now.
[15:47] The hands that have been holding on to
[15:48] things all day.
[15:54] The phone,
[15:59] the shopping,
[16:03] the cup of tea that went cold before you
[16:06] got to it.
[16:17] And now the
[16:18] can open.
[16:26] Palms soft.
[16:31] Fingers loose.
[16:37] With nothing in them.
[16:49] Open hands.
[16:54] With nothing to hold until morning.
[17:09] And the rest of the body simply
[17:12] following.
[17:17] The chest.
[17:23] The belly.
[17:30] The legs.
[17:37] Heavy.
[17:41] Warm.
[17:45] And still.
[18:03] And maybe you already know why a full
[18:07] mind [music] holds on at night.
[18:15] For a lot of us,
[18:18] holding everything in mind
[18:21] is how we make sure
[18:23] nothing gets dropped.
[18:28] And how we make sure
[18:30] that no one [music] gets let down.
[18:38] The appointment,
[18:42] the birthday,
[18:46] the thing someone mentioned in passing
[18:49] that you
[18:50] promised [music] to remember.
[18:59] All day long
[19:03] that holding has done [music] a good
[19:06] job.
[19:12] But the part of the mind that does the
[19:14] holding
[19:18] was never told that it could [music]
[19:20] stop at bedtime.
[19:27] [music]
[19:32] So tonight
[19:35] we can thank [music]
[19:36] the part of the mind that's been holding
[19:39] everything
[19:45] and allow that part
[19:47] to come off [music] duty
[19:51] just for the night.
[20:01] Nothing gets [music] lost
[20:03] by setting the day down.
[20:10] And in the morning
[20:13] rested
[20:17] you'll have two free hands
[20:19] to pick up
[20:21] whatever's worth picking up.
[20:33] A full mind [music] doesn't have to
[20:36] empty itself before it's allowed to
[20:38] sleep.
[20:42] A full mind just needs [music] somewhere
[20:45] to put the day.
[20:51] So tonight,
[20:55] you can offload the day
[21:00] right here beside the bed
[21:05] where you won't have to hold the day
[21:08] anymore.
[21:17] You can set the day down now.
[21:38] And now,
[21:42] 10 numbers
[21:46] counted slowly
[21:50] all the way to zero. [music]
[22:00] With each number,
[22:04] one more piece of the day goes down
[22:07] [music] beside the bed
[22:12] and the [music] head
[22:13] has a little more room in it.
[22:20] By zero,
[22:24] the hands [music] are empty.
[22:29] And there's more room in your head than
[22:32] there's been all day.
[22:44] [music] Ten.
[22:48] One piece of the day
[22:53] set down.
[23:04] Nine.
[23:08] A little more room now.
[23:21] Eight.
[23:24] Softer
[23:28] and heavier.
[23:39] Seven.
[23:43] The hands lighter.
[23:49] The head quieter.
[24:01] Six.
[24:05] Setting down
[24:09] and settling.
[24:16] [music]
[24:21] Five.
[24:25] Halfway down now.
[24:29] And more room than there's been since
[24:32] morning.
[24:43] Four.
[24:47] Warm.
[24:50] Still.
[24:54] Easy.
[25:05] Three.
[25:09] Nothing left that needs carrying
[25:12] tonight. [music]
[25:23] Two.
[25:27] Almost empty-handed. [music]
[25:39] One.
[25:43] The last piece of the day
[25:48] resting beside the bed.
[26:00] And zero.
[26:05] Empty hands.
[26:09] And all the room sleep needs.
[26:19] You can set the day down now.
[26:41] >> And now
[26:46] while you sleep
[26:50] the offloading can carry on without you.
[27:02] Deep [music] sleep is when the brain
[27:05] does some of its own clearing out.
[27:11] A quiet overnight tidy
[27:18] making space [music]
[27:19] for tomorrow.
[27:30] The parts of today worth keeping
[27:35] are kept
[27:41] and the rest
[27:46] is allowed to fade.
[27:55] So a mind that went to bed full
[28:01] can wake with room to breathe
[28:14] and the body resting too.
[28:22] The heart slow
[28:24] and unhurried.
[28:31] The shoulders and hands that carried the
[28:33] day,
[28:39] repairing,
[28:43] restoring,
[28:48] getting ready
[28:49] for the morning.
[29:00] And every night you offload the day
[29:03] before sleep.
[29:07] [music] The setting down
[29:09] comes a little sooner.
[29:18] You can set the day down now.
[29:34] [music]
[29:40] And from here,
[29:45] if you ever need to wake up for any
[29:47] reason at all,
[29:52] you will
[29:56] easily,
[30:00] naturally,
[30:04] just as you always do.
[30:13] But if there's nothing that needs you,
[30:19] no reason to wake,
[30:25] you can allow yourself to sink even more
[30:28] fully
[30:30] into this deep
[30:32] restorative sleep.
[30:48] >> And my voice can join everything [music]
[30:50] else you've set down tonight.
[30:58] None of these words need keeping.
[31:06] The words can drift in
[31:12] and drift straight back out
[31:17] like a radio left on low
[31:20] in another room.
[31:35] My voice
[31:36] further off now
[31:41] and softer.
[31:47] A low [music] sound that can carry on
[31:51] without you.
[32:04] And if sleep has already found you
[32:10] there's nothing more you need from these
[32:13] words.
[32:28] And from here
[32:32] a handful of simple words will carry on
[32:35] quietly underneath.
[32:45] There's nothing to catch
[32:51] and nothing to keep.
[32:58] Just a little [music] company
[33:01] for the deeper mind
[33:05] all through the night.
[33:21] I can set the day down now.
[33:36] I don't [music] have to hold the whole
[33:38] day in my head tonight.
[33:53] I offload the day before I sleep.
[34:09] My mind can stop [music] carrying things
[34:12] at bedtime.
[34:25] A full mind is still allowed to sleep.
[34:41] There's more room in my head with every
[34:45] breath out.
[34:58] My hands are open
[35:00] and my body is heavy.
[35:15] I've done [music] enough for today.
[35:30] Everything that matters will keep until
[35:33] morning.
[35:47] The day can [music] rest beside my bed
[35:49] tonight.
[36:02] Sleep clears space [music] in my mind.
[36:18] My brain does its own tidying while I
[36:21] rest.
[36:35] Bedtime [music] is where I put the day
[36:37] down.
[36:50] >> I wake up with room to think.
[37:05] In the morning, [music]
[37:07] I pick up only what's worth carrying.
[37:22] I can set the day down now.
[37:37] I don't have to hold the whole day in my
[37:41] head tonight.
[37:54] I [music] offload the day before I
[37:56] sleep.
[38:10] My mind can stop [music] carrying things
[38:13] at bedtime.
[38:26] A full mind [music] is still allowed to
[38:29] sleep.
[38:42] There's more room in my head with every
[38:46] out.
[38:59] My hands are open [music]
[39:02] and my body is heavy.
[39:16] I've done enough for today.
[39:31] Everything that matters will keep until
[39:34] [music] morning.
[39:48] The day can rest beside my bed tonight.
[40:03] Sleep clears space in my mind.
[40:19] My brain does its own tidying while I
[40:22] rest.
[40:36] Bedtime is where I put the day down.
[40:51] I wake up with room [music] to think.
[41:07] In the morning, I pick up only what's
[41:10] worth [music] carrying.
[41:24] I can set the day down now.
[41:38] I don't have to hold the whole day in my
[41:42] head tonight.
[41:55] I offload the day before I sleep.
[42:11] My mind can stop carrying things at
[42:14] bedtime.
[42:28] A full mind is still allowed to [music]
[42:31] sleep.
[42:44] There's more room in my head with every
[42:47] breath out.
[43:01] >> My hands are open
[43:03] and my body is heavy.
[43:07] [music]
[43:18] I've done [music] enough for today.
[43:33] Everything that matters will keep until
[43:36] morning.
[43:49] The day can rest beside [music]
[43:51] my bed tonight.
[44:05] Sleep clears space in my mind.
[44:20] My brain does its own [music] tidying
[44:23] while I rest.
[44:37] Bedtime is where I put the day down.
[44:53] I wake up with room to think.
[45:08] In the morning, I pick up [music] only
[45:11] what's worth carrying.
[45:25] I can set the day down now.
[45:31] [music]
[45:40] I don't have to hold the whole day in my
[45:43] head tonight.
[45:57] I offload [music]
[45:58] the day before I sleep.
[46:13] My mind can stop [music] carrying things
[46:16] at bedtime.
[46:29] A full mind is still allowed to sleep.
[46:45] There's more room in my head with every
[46:48] breath out.
[47:02] >> My hands are open, [music]
[47:04] and my body is heavy.
[47:19] I've done [music] enough for today.
[47:34] Everything that matters will keep until
[47:36] [music] morning.
[47:50] The day can rest beside my bed tonight.
[48:06] Sleep clears space in my mind.
[48:22] My brain does its own tidying while I
[48:25] rest.
[48:38] Bedtime [music]
[48:39] is where I put the day down.
[48:54] I wake up with room [music] to think.
[49:09] >> In the morning, [music]
[49:11] I pick up only what's worth carrying.
[49:26] I can set the day down now.
[49:41] I don't have to hold the whole day in my
[49:45] head tonight.
[49:58] I offload the day before I sleep.
[50:14] My mind can stop [music] carrying things
[50:17] at bedtime.
[50:30] A full mind is still [music]
[50:33] allowed to sleep.
[50:46] There's more room in my head with every
[50:50] breath out.
[51:03] My hands are open
[51:06] and my body is heavy.
[51:20] I've done enough for today.
[51:35] Everything that matters will keep until
[51:38] morning.
[51:52] The day can rest [music] beside my bed
[51:54] tonight.
[52:07] Sleep clears space [music]
[52:10] in my mind.
[52:23] My brain does its own tidying while I
[52:26] rest.
[52:40] Bedtime [music] is where I put the day
[52:42] down.
[52:55] I wake up with room [music] to think.
[53:11] >> In the morning, I pick up only what's
[53:14] worth [music] carrying.
[53:28] I can set the day down [music] now.
[53:42] I don't [music] have to hold the whole
[53:45] day in my head tonight.
[53:52] [music]
[53:59] I offload the day before I sleep.
[54:15] My mind can stop [music] carrying things
[54:18] at bedtime.
[54:32] A full mind is still allowed to sleep.
[54:48] There's more room in my head with every
[54:51] breath out.
[55:05] My hands are open
[55:07] and my [music] body is heavy.
[55:22] I've done [music] enough for today.
[55:37] Everything that matters will keep until
[55:40] morning.
[55:53] The day can [music] rest beside my bed
[55:56] tonight.
[56:09] Sleep clears space [music] in my mind.
[56:24] My brain does its own [music] tidying
[56:27] while I rest.
[56:41] Bedtime is where I put the day down.
[56:57] I wake up with room to think.
[57:12] In the morning, [music]
[57:13] I pick up only what's worth carrying.
[57:29] I can set the [music] day down now.
[57:44] I don't have to hold the whole day
[57:46] [music] in my head tonight.
[58:00] I offload the day before I sleep.
[58:17] My mind can stop carrying things at
[58:20] bedtime.
[58:33] A full mind is still allowed to sleep.
[58:49] There's more room in my head with every
[58:52] breath out.
[59:06] My hands are open
[59:08] and my body is heavy.
[59:23] >> I've done enough for today.
[59:38] Everything that matters will keep
[59:40] [music] until morning.
[59:54] The day can rest beside my bed tonight.
[1:00:10] Sleep clears space in my mind.
[1:00:26] My brain does its own tidying while I
[1:00:29] rest.
[1:00:42] Bedtime [music] is where I put the day
[1:00:45] down.
[1:00:58] I wake up with room to think.
[1:01:13] In the morning, I pick up only what's
[1:01:16] worth carrying.
[1:01:30] I can set the day down now.
[1:01:45] I don't [music] have to hold the whole
[1:01:47] day in my head tonight.
[1:02:02] I offload [music] the day before I
[1:02:04] sleep.
[1:02:18] My mind can stop carrying things at
[1:02:21] bedtime.
[1:02:34] A full mind is still allowed to sleep.
[1:02:50] There's more room in my head with every
[1:02:53] [music] breath out.
[1:03:07] My hands are open
[1:03:10] and my body [music]
[1:03:11] is heavy.
[1:03:24] >> I've done enough for today.
[1:03:39] Everything that matters [music] will
[1:03:41] keep until morning.
[1:03:56] The day can rest beside my bed tonight.
[1:03:58] [music]
[1:04:11] Sleep clears space in my mind.
[1:04:27] My brain does its own tidying while I
[1:04:30] rest.
[1:04:44] Bedtime is where I put the day down.
[1:04:59] I wake up with room to think.
[1:05:15] In the morning, [music]
[1:05:16] I pick up only what's worth carrying.
[1:05:32] I can set the day down now.
[1:05:46] I don't have to hold the whole day
[1:05:49] [music] in my head tonight.
[1:06:03] I offload the day before I sleep.
[1:06:19] My mind can stop carrying things at
[1:06:22] bedtime.
[1:06:36] A full mind is still [music] allowed to
[1:06:39] sleep.
[1:06:52] There's more room in my head [music]
[1:06:54] with every breath out.
[1:07:08] My hands are open
[1:07:11] and my body is heavy.
[1:07:25] I've done enough [music] for today.
[1:07:40] Everything that matters will keep
[1:07:43] [music] until morning.
[1:07:57] The day can rest beside my bed tonight.
[1:08:13] Sleep clears space in my mind.
[1:08:28] My brain does its own tidying while I
[1:08:32] rest.
[1:08:45] Bedtime is where I put the day down.
[1:09:00] I wake up with room to think.
[1:09:16] In the morning, I pick up only what's
[1:09:19] worth carrying.
[1:10:53] >> I more room in my head with every breath
[1:10:57] out.
[1:11:10] My hands are open
[1:11:12] and my body is heavy.
[1:11:27] I've [music] done enough for today.
[1:11:42] Everything that matters will keep until
[1:11:45] morning.
[1:11:58] The day can [music] rest beside my bed
[1:12:01] tonight.
[1:12:14] Sleep clears space in [music] my mind.
[1:12:30] My brain does its own [music] tidying
[1:12:33] while I rest.
[1:12:46] Bedtime [music] is where I put the day
[1:12:49] down.
[1:13:02] I wake up with room to think.
[1:13:17] In the morning, I pick up only what's
[1:13:20] worth carrying.
[1:13:34] >> I can set the day down now.
[1:13:49] I don't have to hold the whole day in my
[1:13:52] head tonight.
[1:14:06] I offload the day before I sleep.
[1:14:22] My mind can stop carrying things at
[1:14:25] bedtime.
[1:14:38] A full mind [music] is still allowed to
[1:14:41] sleep.
[1:14:54] There's more room in my head with every
[1:14:58] breath out.
[1:15:11] My hands are open
[1:15:13] and my body is heavy.
[1:15:28] I've done enough for today.
[1:15:43] >> Everything that matters will keep until
[1:15:46] [music] morning.
[1:16:00] The day can rest beside my bed [music]
[1:16:02] tonight.
[1:16:15] Sleep clears space in my mind.
[1:16:31] My brain does its own tidying while I
[1:16:34] rest.
[1:16:48] Bedtime is where I put the day down.
[1:17:03] I wake up with room to think.
[1:17:19] In the morning, [music]
[1:17:20] I pick up only what's worth carrying.
[1:17:36] I can set the day down now.
[1:17:50] I don't have to hold the whole day in my
[1:17:54] head tonight. [music]
[1:18:01] [music]
[1:18:07] I offload the day before I sleep.
[1:18:23] My mind can stop [music] carrying things
[1:18:26] at bedtime.
[1:18:40] A full mind is still allowed to sleep.
[1:18:56] There's more room in my head with every
[1:18:59] breath out.
[1:19:12] My hands are open
[1:19:15] and my body is heavy.
[1:19:29] I've done enough for today.
[1:19:44] >> Everything that matters will keep until
[1:19:47] morning.
[1:20:01] The day can rest [music] beside my bed
[1:20:04] tonight.
[1:20:17] Sleep clears space in my mind.
[1:20:32] My brain does its own tidying while I
[1:20:36] rest.
[1:20:49] Bedtime is where I put the day down.
[1:21:04] I wake up with room to think.
[1:21:20] In the morning, I pick up only what's
[1:21:23] worth carrying.
[1:21:37] I can set the day down [music] now.
[1:21:49] >> I
[1:21:52] don't have to hold the whole day [music]
[1:21:55] in my head tonight.
[1:22:08] I offload the day before I sleep.
[1:22:24] My mind can stop carrying things at
[1:22:28] bedtime.
[1:22:41] A full mind [music] is still allowed to
[1:22:44] sleep.
[1:22:57] There's more room in my head with every
[1:23:00] breath out.
[1:23:14] My hands are open
[1:23:16] and my body is heavy.
[1:23:31] I've done enough for today.
[1:23:46] Everything that matters will keep until
[1:23:49] morning.
[1:24:02] The day can [music] rest beside my bed
[1:24:05] tonight.
[1:24:18] Sleep clears space in my mind.
[1:24:34] My [music] brain does its own tidying
[1:24:37] while I rest.
[1:24:50] Bedtime is where I put the day down.
[1:25:06] I wake up with room to think.
[1:25:21] In the morning, [music]
[1:25:22] I pick up only what's worth carrying.
[1:25:38] I can set the day down now.
[1:25:53] >> I don't have to hold the whole day
[1:25:56] [music] in my head tonight.
[1:26:10] I offload [music] the day before I
[1:26:12] sleep.
[1:26:26] My mind can stop carrying things at
[1:26:29] bedtime.
[1:26:42] A full mind is still allowed to sleep.
[1:26:58] There's more room in my head with every
[1:27:02] breath out.
[1:27:15] My hands are open
[1:27:17] and my body is heavy.
[1:27:32] I've done [music] enough for today.
[1:27:47] Everything that matters will keep
[1:27:50] [music] until morning.
[1:28:04] The day can rest [music] beside my bed
[1:28:06] tonight.
[1:28:19] Sleep clears space in my mind.
[1:28:35] My brain does its own tidying while I
[1:28:38] rest.
[1:28:52] Bedtime is where I put the day down.
[1:29:07] I wake up with room to think.
[1:29:22] In the morning, I pick up only what's
[1:29:26] worth carrying.
[1:29:39] I can set the day down now. [music]
[1:29:54] >> I don't have to hold the whole day in my
[1:29:58] head tonight.
[1:30:11] I offload the day before I sleep.
[1:30:27] My mind can stop carrying things at
[1:30:30] bedtime.
[1:30:43] A full mind is still allowed to sleep.
[1:31:00] There's more room in my head with every
[1:31:03] breath out.
[1:31:16] My hands are open
[1:31:19] and my body is heavy.
[1:31:33] I've done [music] enough for today.
[1:31:48] Everything that matters will keep until
[1:31:51] morning.
[1:32:05] >> But they can [music] rest beside my bed
[1:32:08] tonight.
[1:32:21] Sleep clears space [music] in my mind.
[1:32:32] [music]
[1:32:36] My brain does its own tidying while I
[1:32:40] rest.
[1:32:53] Bedtime is where I put the day down.
[1:33:08] I wake up with room to think.
[1:33:24] In the morning, I pick up only what's
[1:33:27] worth carrying.
[1:33:41] I can set the day down now.
[1:33:56] I don't have to hold the
[1:33:58] day in my head tonight.
[1:34:12] [music] I offload the day before I
[1:34:15] sleep.
[1:34:28] My mind can stop carrying things at
[1:34:32] bedtime.
[1:34:45] A full mind is still allowed to sleep.
[1:35:01] There's more room in my head with every
[1:35:04] breath out.
[1:35:18] My hands are open [music]
[1:35:20] and my body is heavy.
[1:35:35] I've done [music] enough for today.
[1:35:50] Everything that matters will keep until
[1:35:53] morning.
[1:36:06] >> The day can rest beside my bed tonight.
[1:36:22] Sleep clears space in my mind.
[1:36:38] My brain does its own tidying [music]
[1:36:40] while I rest.
[1:36:54] Bedtime is where I put the day down.
[1:37:10] I wake up with room to think.
[1:37:25] In the morning, I pick up only what's
[1:37:28] worth [music] carrying.
[1:37:42] I can set the day down now.
[1:37:57] I don't have to hold the whole day in my
[1:38:00] head tonight.
[1:38:14] I offload the day before I sleep.
[1:38:30] My mind can stop carrying things at
[1:38:33] bedtime.
[1:38:46] A full mind is still allowed to sleep.
[1:39:02] There's more room in my head with every
[1:39:06] breath out.
[1:39:19] My hands are open
[1:39:21] and my body is heavy.
[1:39:36] I've done enough for today.
[1:39:51] Everything that matters will keep until
[1:39:54] morning.
[1:40:07] >> The day can rest [music] beside my bed
[1:40:10] tonight.
[1:40:23] Sleep clears space in my mind.
[1:40:39] My brain does its own tidying while I
[1:40:42] rest.
[1:40:56] Bedtime is where I put the day down.
[1:41:11] I wake up with room to think.
[1:41:26] In the morning, I pick up only what's
[1:41:29] worth carrying.
[1:41:43] I can set the day down [music] now.
[1:41:58] I don't have to hold the whole day in my
[1:42:02] head tonight.
[1:42:15] >> I offload [music] the day before I
[1:42:17] sleep.
[1:42:31] My mind can stop carrying things at
[1:42:34] bedtime.
[1:42:47] A full mind is still [music] allowed to
[1:42:50] sleep.
[1:43:04] There's more room in my head with every
[1:43:07] breath out.
[1:43:20] My hands are open
[1:43:23] and my body is heavy.
[1:43:37] I've done enough for today.
[1:43:52] Everything that matters will keep until
[1:43:55] morning.
[1:44:09] [music] The day can rest beside my bed
[1:44:11] tonight.
[1:44:25] Sleep clears space in my mind.
[1:44:40] My brain does its own tidying [music]
[1:44:43] while I rest.
[1:44:57] Bedtime is where I put the day down.
[1:45:12] I wake up with room to think.
[1:45:28] In the morning, [music]
[1:45:29] I pick up only what's worth carrying.
[1:45:45] I can set the day down now.
[1:46:00] I don't have to hold the whole day in my
[1:46:03] head tonight.
[1:46:16] >> I offload the day before I sleep.
[1:46:32] My mind can stop carrying things at
[1:46:35] bedtime.
[1:46:49] A full mind is still allowed to sleep.
[1:47:05] There's more room in my head with every
[1:47:08] breath out.
[1:47:22] My hands are open
[1:47:24] and my body is heavy.
[1:47:39] I've done enough for today.
[1:47:54] Everything that matters will keep until
[1:47:57] morning.
[1:48:10] The day can rest beside my bed tonight.
[1:48:22] [music]
[1:48:26] Sleep clears space in my mind.
[1:48:41] My brain does its own tidying while I
[1:48:45] rest.
[1:48:58] Bedtime is where I put the day down.
[1:49:14] I wake up with room to think.
[1:49:29] In the morning, I pick up only what's
[1:49:32] worth carrying.
[1:49:46] I can set the day down now.
[1:50:01] I don't have to hold the whole day in my
[1:50:04] head tonight.
[1:50:18] I offload the day before I sleep.
[1:50:33] [music]
[1:50:34] My mind can stop carrying things at
[1:50:37] bedtime.
[1:50:50] A full mind is still allowed to [music]
[1:50:53] sleep.
[1:51:06] There's more room in my head with every
[1:51:10] breath out.
[1:51:23] My hands are open
[1:51:25] and my body is heavy.
[1:51:40] I've done enough for today.
[1:51:55] Everything that matters will keep until
[1:51:58] morning.
[1:52:11] The day can [music] rest beside my bed
[1:52:14] tonight.
[1:52:27] >> Sleep clears space in my mind.
[1:52:43] My brain does its own tidying while I
[1:52:46] rest.
[1:53:00] Bedtime is where I put the day down.
[1:53:15] I wake up with room to think.
[1:53:30] In the morning, I pick up only what's
[1:53:33] worth carrying.
[1:53:47] I can set the day down now.
[1:54:02] I don't have to hold the whole day in my
[1:54:06] head tonight.
[1:54:19] I offload the day before I sleep.
[1:54:35] My mind can stop carrying things at
[1:54:38] bedtime.
[1:54:51] A full mind is still allowed [music] to
[1:54:54] sleep.
[1:55:07] There's more room in my head with every
[1:55:11] breath out.
[1:55:24] My hands are open
[1:55:27] and my body is heavy.
[1:55:41] I've done enough for today.
[1:55:56] Everything that matters will keep until
[1:55:59] morning.
[1:56:13] The day can rest beside my bed tonight.
[1:56:28] >> Sleep clears space in my mind.
[1:56:44] My brain does its own tidying while I
[1:56:47] rest.
[1:57:01] Bedtime is where I put the day down.
[1:57:16] I wake up with room to think.
[1:57:32] In the morning, I pick up only what's
[1:57:35] worth carrying.
[1:57:49] I can set the day down now.
[1:58:03] I don't have to hold the whole day in
[1:58:07] [music] my head tonight.
[1:58:20] I offload the day before I sleep.
[1:58:36] >> My mind can stop carrying things at
[1:58:39] bedtime.
[1:58:53] A full mind is still allowed to sleep.
[1:59:09] There's more room in my head with every
[1:59:12] breath out.
[1:59:26] My hands are open
[1:59:28] and my body is heavy.
[1:59:43] I've done enough for today.
