Winding Down Routine Before Bed For Better Sleep

If your mind feels active at bedtime or you're finding it difficult to settle down and sleep, take a few quiet minutes for yourself.
This is a gentle guided wind-down designed to help you slow down, release the tension of the day, and shift into a calmer state before sleep.
You don't need to meditate or follow any complicated technique. Simply get comfortable, close your eyes if it feels right, and allow yourself to be guided.
Best used: before bedtime, after a long or stressful day, when your mind feels busy at night, or whenever you need a few moments to slow down and relax.
Find a comfortable position, put your phone aside, and give yourself permission to do nothing for a while.
I hope this helps you end your day a little more peacefully.

Transcript

Welcome. You don't need to do anything right now except being present here. Let your body find its place. On the bed. Under the covers. Wherever you are lying down right now There is nothing to fix and nothing to adjust. Just let yourself settle down. Take a slow breath in. And let it go. One more time, Breathe in and let it go. Do not hold on to anything from the day. Whatever has happened. It's already behind you now. And this is the part of the day where nothing is asked of you. Let your jaws soften and your shoulders drop a little heavier on the bed now slowly move whole of your consciousness towards your toes Do not move your toes. Just observe them. Just be conscious about them. How heavy they are. And resting. Let that consciousness travel up towards the ankles towards your shin bone and your knees. Gently and slowly moving towards your thighs. Your uppercase Your hips. And your pelvic floor observing whole of your lower body heavy and resting. Trying to release the tension around your lower back and abdomen. Observing your stomach. How it rises and falls with your breath. No need to control it. Just observe it. Moving from your lower back through your spine. Towards the upper back. And your chest. Relaxing your shoulders urlboost URS all the way till your fingertips. Slowly moving the consciousness towards your neck. Your job. The muscles around your cheekbones. Your nose. And your eyes. Softening and relaxing your eyes. Moving up towards your forehead. And ending at the crown of your head. Be present in the movement. Not thinking about anything else except being in the present moment if you are getting any thoughts. Let them come. And let them go. Just like clouds. Do not try to chase them. You don't need to follow them anywhere anymore. Stay just as you are. On the bed. Or under the sheets. Lying there. With your eyes closed. And your awareness inside of your body Staying with yourself. And your body. Staying with your breath. Trying to soften and relaxing each and every muscle of your body. Not thinking about what is it that you have to do tomorrow. But focus only on resting your body for now. Relax yourselves completely. In a moment. I am going to stop speaking. When I do. Please gently reach out for your phone. And tap to turn the screen off. Keeping your eyes still closed. And then stay just as you are, Warm. And nice. And light. Whenever you feel ready. Reach out. Screen off and rest.