On the radio heard this three-minute recipe for calming night ruminations:
First minute: mindfulness. Observe what’s happening, no more. If irksome thoughts break through observe that too.
Second minute: Notice your breathing. Don’t judge or control, just follow it up and down the pipes.
Third minute: Let that awareness spread to the rest of your body. Notice and observe the sensations. No need to comment or correct, just let them be. They’re truly yours, here and now.
in a cave, two small kids
under the duvet