After Work & Sleep

Close the workday. Open your evening

"Hard day - want to enjoy family." We will help you release the day and arrive fully.

How to use this guide

Treat this page like a set of options, not homework. You are not trying to do every step. You are trying to find one shift that helps right now, then repeat it enough to make it yours.

Read the 3 session bullets and pick the one that matches your moment.
Try one technique for 2 minutes (timed, imperfect, done).
If it helps, keep it. If it does not, switch category (breath, body, attention).

What happens in your session

Put the mind down.

Simple breath cues and gentle release melt the work voice.
Soft landings.

A short body scan if sleep is your goal.
Be here now.

More presence, less replay.

What to expect

Expect slow breath ratios, a soft body scan, and a closing visualization that helps you arrive fully with the people you care about most. Use it on the commute home or right before lights‑out.

If you want a simple baseline practice you can reuse any time, start with: How to Meditate .

If the hard part is the moment your head hits the pillow, start with the 5-minute in-bed routine . Then add 4-7-8 breathing if you feel keyed up, or a Body Scan if you mostly need to soften and drop.

If your breath feels stuck high in your chest, start with diaphragmatic breathing and keep it small and quiet.

Try this first

Techniques that match this moment

These are the quickest, lowest-friction moves we reach for in this situation. Start with one. If you want more depth, open the full Technique Toolkit afterwards.

breathwork

4-7-8 Breathing for Sleep: Ease Into the First Yawn

Inhale through your nose for 4, hold for 7, and exhale through pursed lips for 8. Do four gentle rounds in bed to quiet arousal at lights-out.
Open the walkthrough →
meditation

Body Scan (10 Minutes): Unwind at Day's End

Sit or lie down and move attention from toes to head, noticing sensation without trying to fix anything.
Open the walkthrough →
somatic

Progressive Muscle Relaxation: Tense, Release, Ahh

Tense a muscle group for five seconds, release for five to ten, then move up the body. The contrast helps you settle.
Open the walkthrough →