This 30-minute bedtime unwind practice is designed to help you slow down, release tension, and gently transition from the busyness of the day into rest. The session focuses on calm mindfulness guidance, gentle awareness, and a soothing pace to support relaxation and preparation for sleep.

This practice is suitable for beginners and all levels. There is no need to achieve anything or follow along perfectly. You are encouraged to move or rest in ways that feel comfortable and supportive for your body.

What to expect

• A slow, calming pace

• Gentle mindfulness and relaxation guidance

• Time to settle the body and quiet the mind

• Space to pause, rest, or stop at any time

What you’ll need

• A comfortable place to lie down or sit

• Comfortable clothing

• Optional: a blanket, pillow, or cushion

• Optional: water nearby

No special equipment is required.

Intention and approach

This bedtime practice is about letting go, not effort. Mindfulness at night is an opportunity to soften the body, allow the mind to settle, and create a sense of safety and ease before sleep. There is no pressure to stay awake or do anything “right.”

If at any time you feel uncomfortable, you are welcome to adjust your position, open your eyes, or end the practice early.

Continue your practice

If you enjoyed this session, you may like pairing it with a gentle evening mindfulness practice or a shorter wind-down routine earlier in the evening.

Thank you for allowing yourself this time to rest