1
Soothing Breath
Begin with a soft exhale practice that helps the body settle without pressure to perform.
10 DAYS. A LITTLE SPACE EACH DAY.
Sleep & Recovery
A gentle path for evening anxiety, body tension, and restorative rest
Begin with day one. Your progress stays in this browser.
Review today’s practice, then choose when to begin. Complete and save the full session to move forward. Your next day opens tomorrow.
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2
Belly Breathing
Train a lower breath pattern so the shoulders, chest, and abdomen can release unnecessary effort.
3
Body Scan
Scan the body before sleep work becomes deeper, learning where tension is still active.
4
4-7-8 Breathing
Use a longer exhale ratio to help the body settle, keeping the breath hold gentle and comfortable.
5
Tense and Release
Make tension and release clearly distinguishable before moving into more passive unwinding.
6
Body Release for Sleep
Practice passive release while lying down, letting the body drop into support on the exhale.
7
A Safe Place
Use simple imagery to create a believable sense of safety that the body can respond to.
8
Gratitude Practice
Shift attention toward specific support and appreciation, without forcing positivity.
9
Listening Awareness
Receive sounds and silence as part of the practice, reducing the sense that the environment is an interruption.
10
Deep Rest
Complete the journey with longer supported rest, allowing recovery without trying to control the session.
Want to practice again today? You can always choose any meditation from the free Library.