10-Minute Bedtime Routine

Settling In (1-2 minutes)

• Lie on your stomach in a comfortable position with your head turned to one side.
• Close your eyes and take a few deep breaths, focusing on the rise and fall of your chest.

Deep Breathing (3-4 minutes)

• Inhale deeply through your nose for a count of 4.
• Hold the breath for a count of 4.
• Exhale slowly through your mouth for a count of 6.
• Repeat this cycle for 2 minutes, allowing your body to relax with each breath.

Progressive Muscle Relaxation (5-6 minutes)

• Starting from your toes, tense the muscles in your feet for a count of 5, then release.
• Move up to your calves, thighs, hips, back, shoulders, arms, and finally, your face, tensing each muscle group for 5 seconds and then releasing.
• Focus on the sensation of relaxation spreading through your body.

Sensory Focus (7-8 minutes)

• Think about your favorite place or memory and concentrate on the sensory details.
  • Focus on the sounds you would hear (e.g., waves crashing, leaves rustling).
  • Concentrate on any smells (e.g., fresh ocean air, pine trees).
  • Think about the physical sensations (e.g., warmth of the sun, cool breeze).
• Spend a couple of minutes immersing yourself in these sensory details.

Affirmations (9-10 minutes)

• Repeat the following affirmations silently to yourself:
  • "As I end this day, I reflect on my accomplishments, no matter how small. I am grateful for every effort I have made."
  • "I release all tension and embrace gratitude for the moments I moved towards my goals."
  • "I commit to waking up tomorrow feeling refreshed and energized. I am excited for the new day."
  • "My positive mindset guides me towards focus and success. I am ready to create the extraordinary life I desire."

Transition to Sleep

• After completing your affirmations, take a few more deep breaths.
• Allow your mind to let go of any remaining thoughts, focusing solely on your breath.
• Let your body sink deeper into the bed, feeling completely relaxed.