A field under snow, when you are somewhere noisy — for an overtired night

The light is flat and grey and does not cast shadows. The fence posts are capped with snow and look shorter than they are. The farmhouse at the top of the hill has one window lit.

Your hands are warm inside your gloves and cold at the wrists. The snow came down all afternoon and has now stopped, leaving the field completely unmarked. The snow on the branches is holding, and every so often a small amount slides off.

Let your feet get heavy first. Heavier than they need to be. Your ankles can go loose now.

Let your calves spread out and flatten. Let your forearms get heavy and warm.

There is a gate at the far end of the field, half buried and not going anywhere. The air is so cold it feels dry, and your breath is visible for a long time.

Let your hands be completely still. Feel your wrists loosen.

Let your palms open if they were closed. Notice how much of you has already stopped moving.

A single crow crosses the field and lands on the fence, then thinks better of it. Nothing in this field needs to be done today or tomorrow.

Let the back of your neck lengthen out. Let the mattress take all of it.

There are no footprints anywhere except the ones behind you. The sound of your own boots is the loudest thing for half a mile.

Feel the weight of the blanket on your legs. Let your breathing get slower without deciding to slow it.

If a worry shows up, name it quietly and let it sit beside you. Notice if you've been frowning at your own thoughts.

Let your forehead go cool and smooth. Feel the weight of your head on the pillow.

Let the room get slightly further away. Let the sound of this go soft at the edges.

Follow the breath out, and let the next one arrive by itself. Stay with the weight of your body. Let your breathing do the rest.

Let your attention settle somewhere low, like your feet. Let each breath be a little smaller than the last. The words can start to blur now.

Noise is fine. You are not trying to hear anything subtle.

The room is dark, the day is finished, and nothing is required of you.