Pre-Sleep Deep Rest Ritual
End of Day Downshift
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10m
Tonight, we honor your body’s call for rest with a PM ritual designed to release tension, embrace stillness, and reconnect to your natural ability to restore. Instead of resisting tiredness or heaviness, this practice invites you to welcome it — as a sign your body is ready to heal, ground, and reset. Through grounding breathwork, soothing affirmations, and gentle awareness, we’ll signal to your nervous system: it’s safe to rest. This deep meditation slows your heart rate, calms your body, reduces cortisol, and brings you back to baseline. You deserve to simply be. Let me guide you there.
Up Next in End of Day Downshift
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Calm Down Breathwork Ritual
Set to beautiful, calming pan pipes, Audra guides you through a rapid ritual—just 6 minutes of 4-7-8 breathing—designed to calm your nervous system, bring you back into your body, and create an instant sense of peace. The 4-7-8 breath works by activating the parasympathetic nervous system (your b...
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5 Minute De-Stress Breathwork
Join Audra in this 5-minute downregulating ritual, where she guides you through a 4-4-8 breath: inhaling in through the mouth for 4, holding for 4 (allowing that air to fill up your lungs as they expand), and exhaling through the mouth for 8, slowly and calmly coming down. Use this ritual wheneve...
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3 Minutes to Calm Breathwork
Use the 4-7-8 breath to signal to your nervous system that you are safe and it’s okay to shift out of fight or flight mode and return to a calm state. This technique is also beneficial for those whose nervous systems are in a 'freeze' state, as it gently restores energy to the body without overwh...
