12-minute self-compassion meditation for fatigue, at bedtime

About this practice

Nothing to learn and nothing to fix: 12 minutes of self-compassion for fatigue, at bedtime. A guided session of about 12 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: fatigue

Fatigue is deep tiredness of the kind that sleep does not fully clear, usually after a stretch of sustained demand.

It tends to show up as:

• Tired behind the eyes all day
• Heavy limbs
• Rest that does not refresh

Here the practice should be restful rather than stimulating. Quiet and unambitious is the right dose.

Doing this before bed

• Do it in bed or somewhere you can move straight to bed after
• Lower the light, and do not check anything afterwards
• If you fall asleep before the end, it worked

Falling asleep mid-session is a success, not a failure to complete it.

How self-compassion works

Self-compassion practice changes the tone of the inner voice rather than the content of the thoughts. It uses the same warmth and steadiness you would offer a friend, applied without requiring you to have earned it.

• Use the words you would actually say to someone you love
• Ask what you need, not what you deserve
• A hand on the chest or belly gives warmth and pressure a place to land

What happens, minute by minute

1. 0:00Take one breath that is slightly slower than the last one. That is enough to start.
2. 0:15Nothing here needs to be efficient.
3. 0:25If it helps, imagine your attention is a torch beam. Right now it's wide and soft.
4. 0:40We'll be quiet for a bit longer than usual. Stay with whatever shows up.
5. 0:54Let the breath move at the speed of a sleeping person.
6. 1:06If you're holding your breath at the top, stop. There's no need to hold anything.
7. 1:20Feel the back of your neck. That's a place that holds a lot.
8. 1:33Notice your pelvis resting on the surface below you.
9. 1:44Feel the soles of your feet. All the weight of you goes through them.
10. 1:58Feel the outline of yourself, from the top of your head to your heels.
11. 2:12Remind yourself, slowly: I am safe in this moment, even while the end of the reserves is here. Safety and difficulty can share a room.
12. 2:31You are allowed to be unimpressed by the bone-deep tiredness. Indifference is a legitimate response.
13. 2:45Feel the pause at the top of the in-breath. It's shorter than you think.
14. 2:59If nothing much is happening, that's not a problem. Nothing much is often the point.
15. 3:13We'll take this slowly, and there's no version of this where you get it wrong.
16. 3:27Let's rest here in silence. It's short.
17. 3:37Notice the moment you realise you've drifted. That moment is the whole skill.
18. 3:50Small efforts are the whole method.
19. 4:00No words for a moment. Only the next breath.
20. 4:11Notice the pull to make this mean something. It doesn't have to.
21. 4:24You can be as unimpressive as you like for the next few minutes.
22. 4:37Silence. Let your shoulders drop again if they've crept up.
23. 4:49If a worry shows up, name it quietly and let it sit beside you.
24. 5:03We'll keep it quiet and unhurried.
25. 5:13A short silence. Let it be empty.
26. 5:23If your body wants to move, let it move, then come back.
27. 5:36Notice your ribs on both sides. Wide, not squeezed.
28. 5:47Notice where you feel the breath most clearly. Nose, chest, or belly — pick one and stay there.
29. 6:03Stay here a little longer.
30. 6:12Notice your heels making contact with the floor or the bed.
31. 6:24Notice the small pause before your body decides to breathe in again.
32. 6:37Nothing changes for a moment.
33. 6:46Feel the middle of your back, the part that never gets attention.
34. 6:59Follow the breath down into your belly and feel it come back up.
35. 7:12No need to open your eyes yet.
36. 7:22Feel the front of your chest. Notice it rise and fall once.
37. 7:35Let your breathing get quieter rather than deeper.
38. 7:46Keep following the air.
39. 7:55Notice your hands again. Check whether they've loosened on their own.
40. 8:07If you catch yourself fighting the heaviness behind your eyes, that is worth noticing. The fight usually costs more than the feeling.
41. 8:25Let's pause. Just the breathing for a while.
42. 8:36Let the end of the reserves be exactly as big as it is, and let your breath be exactly as slow as it is. They can coexist.
43. 8:56Notice your breathing getting quieter on its own, without you deciding anything.
44. 9:09This is not the last time the bone-deep tiredness will visit. That is not bad news. It means you will get more practice.
45. 9:27Think of the heaviness behind your eyes as a guest that arrived without knocking. You can let it stand in the hallway.
46. 9:45Let the exhale empty you a little more than usual, but not to the point of strain.
47. 10:00If you feel emotional, you don't have to explain it to anyone, including yourself.
48. 10:14Notice how quickly your mind labels things: good, bad, boring, nice.
49. 10:26Pause here. Count three breaths if you need an anchor.
50. 10:38Let this be easy, if easy is available.
51. 10:49Let the quiet do its work.
52. 10:59Let your shoulders come back up to their usual place, if they want to.
53. 11:13Give your hands a stretch before you go back to using them.
54. 11:26Let it be this simple.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.