A 10 Minute Wind-Down Practice

This short structured practice helps create a clear transition between the activity of the day and the quiet of the night. Gentle movement combined with steady breathing helps reduce restlessness and mental overactivity. Useful when the body feels tired but the mind is still alert.

Transcript

Welcome to this 10-minute wind-down practice. So when you feel ready, Lie down comfortably on your back. Maybe bend the knees so the feet are standing on the floor or mattress. Allow the arms to rest by your sides, Maybe palms facing upwards if that's comfortable. The eyes can be softly closed if you wish. Take a moment here and allow the body to become still. And then move your attention to the breath. If it's comfortable, We're going to be inhaling and exhaling smoothly through the nose. So when you feel ready, Take a quiet inhale through the nose and then exhale slowly through the nose. Keep repeating this process. Encourage the breath to settle into a steady rhythm. In a moment, We're going to add some gentle movement to work alongside the breath. So when you feel ready, On an inhale, Allow the lower back to arch slightly away from the floor. As you exhale, Allow the lower back to gently settle back down. Keep repeating this small movement at a pace that fits in time with your slowest comfortable breath. Inhaling, Small arch. Exhale, Returning. Keep working in time with your own comfortable breath. Now allow the movement to become even smaller. Just enough to feel the breath influencing the body. Inhaling, Gentle expansion. Exhaling, Gentle release. Allow the movement to remain comfortable. If you wish, You can allow the feet to slide slightly further away. You could then choose to let the legs stretch out altogether. Allowing the arms to remain comfortably by the sides. Keep the focus on the breath. Inhaling, Feeling the gentle expansion. Exhaling, Softening into the release. As you complete your next exhale, Allow the body to return to stillness. But keep the attention on the breath. When you feel ready, Allow the inhale to remain natural, But gradually lengthen the exhale. Maybe only a second or so, But always, Always comfortable. With each longer exhale, Imagine the day gradually fading into the background. There's no need to solve anything tonight. We're just here to allow the system to downshift. So continue with a few more breaths. And then allow the breath to be completely free. Allow it to return to whatever pattern it chooses. And take a moment here to notice any change in the body. Maybe it feels a little heavier. Perhaps a little quieter. You can rest here for a while. Allow sleep to come naturally, If you wish.