The 10-Minute Evening Reset

As the sun dips below the horizon, the day's hustle begins to fade. Imagine you're sitting in a quiet room, the only sound the gentle tapping of rain on the window. This is your moment to reset.

Step 1: Ground Yourself

Find a comfortable seat. Rest your feet flat on the floor, and let your hands rest gently on your lap or knees. Take a deep breath in, and as you exhale, feel your shoulders drop about an inch. Just breathe, letting your body settle into this space.

Step 2: Center Your Mind

Close your eyes. Take another deep breath. Now, imagine a kettle whistling softly in the background. With each inhale, let the sound of the kettle fill your mind, and with each exhale, let it fade away. Keep breathing, and keep listening to the kettle.

After a minute or two, shift your focus to the rhythm of your own breath. Feel the air entering your nostrils, filling your lungs, and leaving your body. Notice the rise and fall of your chest. Just breathe.

Step 3: Release Tension

Now, bring your attention to your body. Start at your toes and work your way up. Notice any areas that feel tight or tense. With each breath, imagine sending a wave of relaxation to those areas. Feel your muscles soften, your body becoming lighter.

Take a few more deep breaths, allowing yourself to fully sink into this state of relaxation. When you're ready, gently bring your awareness back to the present moment.

Step 4: Reflect and Prepare

Take a moment to reflect on your day. Acknowledge the good, the challenging, and the mundane. Let these thoughts pass without judgment. As you do, prepare yourself for the rest of the evening. You're ready to rest, to reset.

Step 5: Gratitude and Release

End with a moment of gratitude. Think of something you're thankful for, no matter how small. Feel that appreciation in your body. Then, let go of any lingering thoughts or worries. It's time to let the day go.

• Find a quiet space where you won't be disturbed.
• Sit comfortably, feet flat, hands at ease.
• Close your eyes and take a deep breath in, then exhale slowly.
• Imagine a kettle whistling softly, focusing on the sound with each breath.
• Shift your focus to your breath, noticing the rise and fall of your chest.
• Scan your body for tension, sending waves of relaxation to those areas.
• Reflect on your day, acknowledging the good and the challenging.
• End with a moment of gratitude, releasing any lingering thoughts.

Find a quiet spot. Sit comfortably. Close your eyes. Inhale deeply, then exhale slowly. Focus on the sound of your breath. Let it guide you for 60 seconds.

If you would rather practise than read, start with Self-compassion for health anxiety: 10 minutes, ahead of a full day, 12-minute grounding meditation for physical tension, before a busy day, 5-minute guided breathing practice or Why your weekend does not feel like rest. Each one is meditation-length: a few minutes, no account, nothing to install. Or read next: Meditation's Sleep Impact: The Evidence and Meditation for ADHD: Finding What Works.