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For when shame spirals keep you awake. Redirects from self-hate to self-compassion before sleep.

restless 3 min ▶ 81 plays
shamephone addictionsleepself-compassionbedtimeguilt

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What this meditation helps with

For when shame spirals keep you awake. Redirects from self-hate to self-compassion before sleep.

Why this works

Mindfulness meditation reduced total wake time by 43.75 minutes in chronic insomnia patients — nearly three-quarters of an hour of better sleep. — Ong et al., 2014, Sleep

Each session follows the ISO Principle — meeting you where you are emotionally before guiding toward calm (de Witte et al., 2020), with narration that progressively slows in pitch and pace to reduce muscle tension (Bernstein & Borkovec, 2006).

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