Wind Down

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A chime marks each change of step. It ends asleep: no chime and no voice at the end, and the sound fades out over half a minute.

1. Lights low

   Turn down whatever is still bright. Get into bed. You don't have to sleep. Just lie here.

   1:301 min 30 secSETTLE

2. Settle

   Let the bed hold your weight. Feet, back, head. Stop holding anything up.

   3:003 minSIT

3. Longer out-breath

   Breathe in through your nose. Let the breath out longer than you took it in. No counting.

   5:005 minSIT

4. Soften

   Soften your jaw. Let your tongue rest. Let your shoulders drop.

   5:005 minSIT

5. Heavy legs

   Feel the weight of your legs. Let them sink into the bed.

   5:005 minSIT

6. Put the day down

   If the day is still running, let the thoughts go past. You don't have to follow them.

   5:005 minSIT

7. Quiet

   I'll go quiet now. Stay with the breath.

   7:007 minSTILLNESS

8. Sleep

   Goodnight.

   8:308 min 30 secSTILLNESS