Sleep Meditation: Wind-Down Sequence for an Overthinking Mind

You lie there replaying the day or dreading tomorrow, and sleep keeps slipping away. This writes a 10-minute wind-down script in four stages: breathing to calm the nervous system, muscle relaxation from feet to face, a visualisation matched to what you respond to, and a quiet close. Made for the overthinking head, not the one that drops off easily.

Create a 10-minute sleep meditation script for someone who lies awake because of {sleep_obstacle}, such as racing thoughts, replaying the day, or worry about tomorrow. The script should progress through four stages: (1) breath regulation to activate the parasympathetic nervous system, (2) a progressive muscle relaxation sequence from feet to face, (3) a visualisation suited to someone who {visualisation_preference}, and (4) a final anchor phrase or mental image to drift off with. Write in second person, present tense, with gentle pacing cues. Avoid anything stimulating or cognitively demanding.