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Evening Wind-Down
A 4-stage ritual to close your day with calm and intention.
Good evening
This wind-down takes about 12 minutes. Move through each stage gently � there's no rush.
??Gratitude � release the day with 3 things you're grateful for
??Body check � a brief scan to notice and release tension
??4-7-8 breathing � calm your nervous system for sleep
??Sleep sounds � drift off with soft ambient audio
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Three Good Things
What are three things from today � however small � that you're grateful for?
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Quick Body Check
Take 3 slow breaths and notice where you're holding tension. Tap each area to acknowledge and release it.
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4-7-8 Breathing
This technique activates your parasympathetic nervous system. 4 slow cycles.
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Sleep Sounds
Choose an ambient sound to drift off with. It will fade over 20 minutes.
The sound will fade out automatically after 20 minutes. Sweet dreams.
Done � go home