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A 1-minute guide
Tip: turn your screen brightness down, put your phone beside your pillow, and let the voice and moon guide you — no need to keep looking.
What this is
A wind-down made for the dark
Unlike daytime relaxation, this is designed for lying in bed at night. Instead of tightly tensing muscles (which can wake the body up), it uses gentle, passive release with slow ‘heavy and warm’ body-scanning, long out-breaths to switch on the body’s rest response, and a soft drifting-thoughts step. It draws on Progressive Muscle Relaxation, CBT for insomnia (CBT-I), and breathing research — all paced to carry you toward sleep.
Who it is for
- Anyone lying awake with a tense body or a racing mind.
- People who find it hard to ‘switch off’ at bedtime.
- Anyone who wants a calming bedtime ritual.
Benefits
- Releases physical tension without waking the body up.
- Slow out-breaths calm the nervous system for sleep.
- Gives a busy mind somewhere gentle to rest.
Precautions
- Do this only when lying down safely in bed — never while driving or moving around.
- Keep everything gentle and passive. If any area hurts, simply rest your attention there without tensing.
- If you can’t sleep most nights for three weeks or more, please speak to a doctor — ongoing insomnia is treatable.
Disclaimer
Your settings stay only on this device (in your browser’s local storage). Nothing is uploaded or shared — clearing your browser data or cookies will reset them. This tool offers general self-help support and is not therapy, diagnosis, or treatment.