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soulnitro

Slow Count Down

Counting gives a busy mind something simple to do. In this ritual you will count down from twenty, one number per breath out, and start again whenever you lose track. It is not a trick to fall asleep, just a quiet way to slow down.

6 minHeadphones optionalNothing is recorded

Rest & sleep6 min · 6 stepsReady

Slow Count Down

Play 6-min ritual

00:0006:00

Count down slowly with each breath out, starting from twenty.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Get comfortable00:00–00:40

    Lie down or sit back in a spot you like. Let your arms rest and your jaw hang slightly open.

  2. 02

    Find the pace00:40–01:20 · breathe 4-6

    Breathe in for four and out for six. Let the bell cues guide you until the rhythm feels natural.

  3. 03

    Count down01:20–03:20 · breathe 4-6

    Count backward from twenty, one number on each breath out. Say each number gently in your mind.

  4. 04

    Lost count? Fine03:20–04:20 · breathe 4-6

    If you lose count or drift, just start again at twenty. There is nothing to win here.

  5. 05

    Let the numbers go04:20–05:20

    Stop counting and let your breath move by itself. Notice the warmth in your hands and feet.

  6. 06

    Rest05:20–06:00

    Stay still and quiet for the last moments. Nothing else is needed from you.

Afterwards: If you are still wide awake later, get up for a few minutes of something calm and quiet.

More for rest & sleep

Rest & sleep5 min

The Day Is Done

Look back at the day kindly, name tomorrow and let go.

Rest & sleep6 min

Head-to-Toe Check

Move your attention slowly from your face down to your feet.