{"id":"45c3343f-a537-4e66-a4f7-68f31cb127df","title":"Two-Minute Sleep Drill","icon":"🛌","parent_id":null,"author":{"name":"WaffleKnight","initials":"W"},"category":{"id":"02661466-3c21-416b-9b1a-d6d5b1dc8f32","name":"Sleep","path":["Meditations","Sleep"]},"description":{"markdown":"The relaxation drill made famous as a military method for falling asleep anywhere. It takes practice: give it a few weeks.","html":"

The relaxation drill made famous as a military method for falling asleep anywhere. It takes practice: give it a few weeks.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":120,"total_duration_in_seconds":120,"steps_count":5,"updated_at":"2026-06-24T08:03:12.496Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"435c6493-9e10-4b0d-b165-be449634661f","number":1,"title":"Relax your face","description":{"markdown":"Soften your forehead, eyes, jaw and tongue, all the muscles in your face.","html":"

Soften your forehead, eyes, jaw and tongue, all the muscles in your face.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"4dcd9889-5569-44a4-957c-4675238bfd36","number":2,"title":"Drop your shoulders","description":{"markdown":"Let your shoulders sink as low as they go, then your upper and lower arms, one side at a time.","html":"

Let your shoulders sink as low as they go, then your upper and lower arms, one side at a time.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"24b17493-9194-4bcc-b3e9-fb786ce2f96d","number":3,"title":"Relax your chest","description":{"markdown":"Breathe out and let your chest go loose.","html":"

Breathe out and let your chest go loose.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"c5022cd8-8df6-4427-a8ef-a37bc1780522","number":4,"title":"Relax your legs","description":{"markdown":"Thighs, then calves, then feet.","html":"

Thighs, then calves, then feet.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"609829e3-e3bb-4fd6-b46e-a218bccdaf1e","number":5,"title":"Clear your mind","description":{"markdown":"Picture yourself lying in a canoe on a still lake, under a clear blue sky. If thoughts intrude, repeat _don't think, don't think_.","html":"

Picture yourself lying in a canoe on a still lake, under a clear blue sky. If thoughts intrude, repeat don't think, don't think.

"},"duration_in_seconds":40,"video_start_in_seconds":null}]}

Routine complete