“What if you have a racing mind that just won’t stop worrying about all those little problems waiting for you the next day? As part of your sleep ritual, you many want to place a pad of paper next to the bed so you can write down all those thoughts. Knowing that you have recorded them for reflection the next day can help to ease their grip on your mind so that you can surrender to sleep. If you get anxious about not being able to sleep at any time during the night, try using your awareness to loosen anxious thoughts while breathing diaphragmatically. Sometimes it can be helpful to choose a calming word or phrase to repeat with each breath, such as “quiet mind,” “restful sleep,” or “one,” to repeat with each breath replacing the thoughts of a racing mind.”
Donald Altman, in “The Mindfulness Code”
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