Soothe
Offer comfort to your body Create safety and ease.
This wind-down is for nights when your body needs comfort more than thinking or reflection. The intention is not to calm your mind or fix how you feel, but to offer physical reassurance and allow the nervous system to soften.
Go slowly. Choose comfort over effort.
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Purpose: help the body feel safe, supported, and ready to rest.
Create comfort
(about 2–3 minutes, or a few slow breaths)
• Change into soft or loose clothing
• Gather blankets, pillows, or anything comforting
• Choose a warm, quiet space
This tells your body it’s okay to soften.
Take one slow breath before continuing.
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This breathing pattern supports deep calming and is often helpful before sleep.
How to breathe (4–7–8 Breathing):
• Inhale through the nose for 4
• Hold gently for 7
• Exhale slowly through the mouth for 8
Repeat for 3–5 rounds
(stop sooner if holding feels uncomfortable)
If breath holds don’t feel supportive, switch to slow, steady breathing with a longer exhale.
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These shapes focus on comfort and support. Use props freely and skip anything that doesn’t feel soothing.
1. Legs Up the Wall
Lie on your back and place your legs up a wall or supported on a chair or couch.
• Hips supported if helpful
• Arms resting comfortably
Stay for 8–12 slow breaths.
2. Reclined Bound Angle
Bring the soles of your feet together and let knees fall open, supported with pillows if needed.
• One hand on your belly or heart
Stay for 10–15 slow breaths.
3. Supported Savasana
Lie flat with a blanket under your knees and an eye covering if you like.
• Let the body be fully held
Stay for as many breaths as feel nourishing.
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Place one hand on your chest and one on your belly.
Take one slow breath in.
Take a longer breath out.
Say quietly:
I am safe enough to rest.
Let the practice end here.
If breathing or movement feels like too much:
• Wrap yourself in a blanket
• Take 3 gentle breaths
• Whisper: I’m allowed to rest now.
That counts.