7-minute self-compassion meditation for insomnia, on the morning of an interview

About this practice

A 7-minute self-compassion session for insomnia, on the morning of an interview. No app, no account — press start. A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: insomnia

Insomnia is often maintained by the fear of not sleeping. Anticipating a bad night raises arousal at bedtime, which produces the bad night.

It tends to show up as:

• Dreading bedtime
• Hours awake with a busy mind
• Sleeping worse as the week goes on

Removing the pressure to sleep is the active ingredient. This gives you something to do that is not trying.

Doing this before an interview

• Do it where you will not be interrupted, even if that is a stairwell
• Have the first sentence of your answer ready afterwards
• Keep it short — there is no time for a long session

Nerves before an interview are normal and not something to eliminate. You need access to what you know, nothing more.

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. 0:00Turn your phone face down if it's within reach. If it's in another room, even better.
2. 0:15The question is not what you deserve. It is what you need, right now, in this moment.
3. 0:30Feel the small movements your body makes to keep you upright. They're happening without you.
4. 0:44Let the last hour go on its own. You can pick it up again afterwards.
5. 0:58Notice the small gap after each exhale. Rest there for half a second.
6. 1:11Notice the small pause before your body decides to breathe in again.
7. 1:24Feel the front of your chest. Notice it rise and fall once.
8. 1:37Notice where your body is still holding something. Leave it alone.
9. 1:49Notice your whole body as one shape, sitting or lying here.
10. 2:01If the frustration of not sleeping is loud right now, make your attention smaller. Just the next breath. Nothing beyond it.
11. 2:18This is not the last time the wide-awake mind at 2am will visit. That is not bad news. It means you will get more practice.
12. 2:37Feel your palms. Warm or cool, either is fine.
13. 2:48Let your body keep settling.
14. 2:57Let the exhale empty you a little more than usual, but not to the point of strain.
15. 3:12Notice anything you're holding onto from earlier today.
16. 3:23Let me stop talking. Follow the breath instead.
17. 3:34You are allowed to have a hard time without earning it first.
18. 3:47Notice the exact moment your attention left. You probably won't catch it. That's normal.
19. 4:01Breathe in through your nose and out through your nose, if that's comfortable.
20. 4:14I'll leave a gap here. Use it however you like.
21. 4:26Let the counting of hours until morning be exactly as big as it is, and let your breath be exactly as slow as it is. They can coexist.
22. 4:46Notice where the frustration of not sleeping lives in your body. Chest, throat, stomach. Rest your attention there without trying to change it.
23. 5:04Let the breath be slow enough that you can hear it, just barely.
24. 5:17If your body wants to move, let it move, then come back.
25. 5:30Notice if you're waiting for something to happen. Nothing is scheduled.
26. 5:42Quiet now. The next part will wait for you.
27. 5:53Notice the tone you are using on yourself. If it would wound a friend, it is not the truth.
28. 6:09Roll your neck once, slowly, in whichever direction feels good.
29. 6:21If you're going straight back to work, take ten seconds at the doorway first.
30. 6:35Take the next breath slowly.

Questions people ask

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