7-day journey

Sleep Better in a Week

Seven evenings of winding down — breath, stillness, and body scans to help sleep come more easily.

Day 1
Lengthen the exhale
Extended Exhale · 4 min
Day 2
4-7-8 before bed
4-7-8 Breath · 5 min
Day 3
Release the body
Bedtime Body Scan · 12 min
Day 4
A guided descent
Guided Meditation for Deep Sleep · 30 min
Day 5
Breathe, then scan
4-7-8 Breath · 5 min Body Scan for Relaxation · 18 min
Day 6
Quiet the mind
Guided Meditation for Deep Sleep · 30 min
Day 7
Your wind-down ritual
Build a short, repeatable routine from what worked this week.
Extended Exhale · 4 min Bedtime Body Scan · 12 min