Settle Your Body Before Bed

If your mind feels busy or your body still feels “on,” this gentle short practice is here to help you slow down.

Through simple breath awareness and soft nervous system cues, we’ll invite your body out of tension and into rest. No complicated techniques. No pressure to relax perfectly. Just steady breathing and a few quiet moments to soften.

This practice may be helpful for:
• Anxiety at night
• Difficulty winding down
• Overstimulated nervous systems
• Stress held in the chest or jaw
• Transitioning into sleep

Let your shoulders drop.
Let your breath lengthen.
There is nothing to solve right now.

Just settle.

Transcript

Hi, I'm glad you're here. Let's take a few minutes to let your body settle. If you can, Sit comfortably or lie down. Let your shoulders drop. Take a slow breath in through your nose and gently out through your mouth. Again, Slow inhale, Slow exhale. One more time. Inhale and soften as you exhale. Notice where your body is holding tension. Your jaw, Your chest, Your stomach. You don't have to change anything. Just notice. Place one hand on your chest and one hand on your stomach. As you breathe in, Feel your body rise. As you breathe out, Feel it fall. You are safe in this moment. Your nervous system can slow down now. There is nothing you need to solve right now. Just breathe. When you're ready, Gently open your eyes. Move slowly. Take this calm with you. You did well.