Transitioning From Day To Night

This practice helps your system shift gradually from daytime activity towards sleep. Gentle structured breathing and simple movement help reduce the sense of abrupt transition that can keep the mind alert. Useful when the day has felt busy or mentally demanding. Can be practised in bed.

Transcript

Welcome. Today we're going to work with a practice to help us transition effectively from day to night. So when you feel ready, Lie down comfortably. You might have the knees bent so the feet are standing or you might prefer to stretch the legs out and just have the feet a little apart and flopping out to the sides. Arms could be a little way away from the body, Palms facing upwards if that's comfortable today. The chins a little tucked and the eyes can be softly closed if that's comfortable for you. Adjust your position as you need to so that you are as comfortable as you can be. Allow the body to become still and take a moment here to notice the effects of the day. Notice any sense of momentum still present. Notice any disturbance in the mind and then move your focus to your breath. If you can, You're inhaling and exhaling gently through the nose. Encourage the breath to settle and to maybe deepen a little if it's comfortable. In a moment, We'll add some movement in to work alongside the breath. When we do, Try and keep the breath as smooth and as even as it is now. Remember you can rest at any point if the breath becomes disturbed. So when you come to an inhale, Slowly slide the hands a short distance away from the body. As you exhale, Return the hands towards their start position. Keep the movement smooth and even and match it to the length of your breath. Inhaling, Arms moving away slightly. Exhaling, Arms returning. Allow the movement to feel predictable and keep your focus on the breath. Now gradually reduce the speed of the movement, Still matching it to the length of the breath, But maybe the movement becomes a little smaller to meet the breath. Continue for a few more breaths. Encourage the movement to become a little smaller so the nervous system can recognize that activity is reducing. Reduce the size of the movement even more and then allow the arms to become still. Return your attention fully to the breath. Inhaling, Remaining natural. Exhale, Just slowly extending. Inhale, Fully extending. Exhale, Deepening. As the breath slows, So the pace of the day also gradually slows. There's nothing more to do, Nothing more to achieve. Continue for several more breaths and then allow the breath to become natural once more. Allow it to be completely free. You can rest here quietly for as long as you wish.