Everyday Practices
Ten to One
For Counting Your Way Into Sleep
Welcome. These practices are here for the nights when your mind won’t settle. Get comfortable in bed, pick a track and let the numbers do the work. Tap play to listen, or download any track to keep on your phone for bedtime.
The Countdowns
For when your mind is still busy at bedtime. After a little ritual of asking what three things went well today, you settle into the comfort in your body. Then come slow countdowns from ten to one, first counting any thoughts that pop up, then just listening to the numbers. Unlike Counting Down to Sleep, there are no safe-place words and no rain. The full version ends by letting go ‘into the spaciousness of awareness.’ The three-countdown version ends with waves, and the mini skips the thought-counting.
36 min · fullDownload
Counting Down to Sleep
For nights when you’d like a little more reassurance around the counting. It runs like The Countdowns, with the same three-things ritual and countdowns, but adds three things: the words ‘All is well. I am safe’, an inner sanctuary to rest in, and an ending with the sound of rain and ‘I choose to drift away.’ The shorter version has three countdowns instead of five, and goes from the last one straight into the rain.
33 min · fullDownload
Yoga Nidra: The Eight Phases
For a longer practice that takes you down into deep rest. I explain the eight phases of Yoga Nidra, then guide you through them: two slow breaths, a short intention of your own, like ‘I choose to restore my body and mind’. a body scan, then the breath, then welcoming whatever feelings are there. You picture a place that’s yours and come back to your intention. It ends by bringing you back, wiggling fingers and toes, so it suits a daytime rest too.
Listen · 34 minDownload
What Went Well
For drifting off with a little appreciation. You settle into your usual sleeping position and think back to what went well today, ‘no matter how small’. Then come a few sleepy phrases, like ‘May I sleep soundly’, and the steady pull of gravity holding you in your bed. The words slow down into phrases about your body healing and restoring, with 528Hz Solfeggio tones underneath. My voice fades out around eighteen minutes in and the music carries on to the end.
Listen · 26 minDownload
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