Lower stimulation and prepare the room, the body and the breath for sleep.
Preparation
- Dim overhead lighting and switch to a single warm lamp.
- Set out a cushion, a robe and something warm to drink.
- Put the phone in another room.
The sequence
01
Lower the light
Turn off overhead lights. One low warm source is enough.
02
Prepare the air
Light incense or a diffuser and let the room settle for two minutes.
03
Five minutes of mobility
Slow hips, spine and shoulders. Nothing strenuous.
04
Slow nasal breathing
Three minutes, exhaling longer than you inhale.
05
Ten minutes of sound or silence
A bowl, a single tone, or nothing at all.
06
Prepare the bedroom
Cool the room, close the curtains and set out tomorrow's first task.
Safety
Skip breath holds if you are pregnant or manage a cardiovascular or respiratory condition.
