Practice Overview
A calming meditation for evenings or any time you want to wind down. It combines sensory awareness, compassionate self-talk, and slow breathing to help you ease into rest.
Recommended Setup
- A quiet, dimly lit space
- Comfortable seating or a lying-down position with cushions
- Blanket to stay warm as your body relaxes
- A notebook for post-practice reflections
How to Follow the Practice
- Arriving (5 minutes): notice your surroundings, name three things you can see, hear, and feel.
- Layered listening (7 minutes): journey from outer sounds to inner sensations.
- Body scan (10 minutes): visualise warm light travelling from crown to toes, pausing where tension needs extra care.
- Affirmations (5 minutes): repeat phrases such as “I am safe”, “I choose ease”, “I deserve rest”.
- Closing (3 minutes): gentle stretching, then decide how you would like to look after yourself next.
Tips for a Deeper Experience
- Take a longer rest between sections whenever you need one.
- Place a hand on your heart or belly to stay connected to your body.
- Keep a glass of water beside you and take small sips to stay hydrated.
After the Practice
Write down any images, words, or emotions that surfaced. Consider setting a reminder to repeat this practice before bed a few times a week.
Go deeper
Read the Guided Meditation Resource Kit for a 15 minute core sequence, sensory anchors, safety checks, and reflective prompts.
