Wellbeing with Bec
Home Practice
A slow wind-down for the hour before bed — softening the body and settling the mind, so sleep has an easier door to walk through. Around 20 minutes, best practised with the lights already low.
This isn't about depth — it's about slowing down on purpose. Dim the lights, put your phone somewhere else, and move more slowly than feels necessary. If you drift off in the final pose, that's not failure — that's the whole point.
Lying on your back, bring the soles of your feet together, knees falling open. Let your arms rest wherever is easy. This pose needs nothing from you except staying — let your whole body sink a little heavier with each breath.
Kneel and sit back toward your heels, knees as wide as feels comfortable, folding forward over a bolster or stacked pillows. Let your forehead rest down. This is one of the most inward poses there is — a small, safe shape to disappear into.
Sitting with legs extended, knees softly bent, fold forward from your hips, letting your back round. Rest your hands wherever they land — on your shins, the floor, or a cushion in front of you. No reaching, just settling.
Sit sideways next to a wall, then swing your legs up as you lie back, using your hands for support. Let your arms rest wherever is easy. This is entirely passive — the wall is doing the work, not you.
Lie flat, legs falling open, arms resting a little away from your body. Let your eyes close. There's nothing left to do tonight — only to notice your breath, and let it get slower, and slower still.
When you're ready, let this practice carry you straight into bed — no bright lights, no phone, just the same soft quiet you've just spent twenty minutes building. Sleep well.