The Before Bed Relaxation Flow
Use a quiet seated routine before bed, if it helps you settle.
Starting Position
Sit in a stable chair in a well-lit room. Feet supported, arms resting. Keep enough light to move safely.
Step-by-Step Movement Instructions
- 1Press the feet gently into the floor, then release. Notice the chair supporting you.
- 2If comfortable, circle each ankle once in each direction. Let the legs rest.
- 3As you breathe out, soften the abdomen, shoulders, hands, and jaw in turn.
- 4Rest your hands on the thighs. Take three ordinary breaths, then finish quietly.
Practice Duration
Three to five minutes. This can replace, rather than follow, another evening routine.
Breathing Cue
Natural breathing only. No forced inhale or breath-holding.
Supported & Seated Variation (Path A)
Use the backrest and leave out ankle movement if it is uncomfortable.
What to Notice During Practice
Keep this only if it feels restful.
Anxiety, dizziness, pain, or increased alertness.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 34 are currently being filmed with certified senior practitioners.
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