Guided session
Evening Settle
Wind-down guidance for quieter nights when rest feels hard to reach.
- Duration
- 15 min
- Focus
- Sleep readiness
- Tone
- 396 Hz
Evidence note
Relaxation routines can support sleep quality for some people. This is wellness guidance, not medical advice.
Step 1
Dim the edges
Lower lights if you can. Put the phone face down. Name one unfinished thought and set it aside.
Step 2
Long exhale
Inhale gently, then lengthen the exhale. Prefer comfort over perfect counts.
Step 3
Soft listening
Listen to a low, steady tone or ambient quiet. Let thoughts pass without chasing them.
Step 4
Hand-off to rest
Whisper one kind intention for tomorrow. Keep it small and concrete.
Guided session
Evening Settle
Wind-down guidance for quieter nights when rest feels hard to reach.
0:00
of 15:00
Current step
Dim the edges
Lower lights if you can. Put the phone face down. Name one unfinished thought and set it aside.
Step timer 0:00 / 1:30
How are you feeling?
Optional check-ins help you notice patterns over time. Nothing here is shared with your clinic unless you choose to.
Before
After
Start the session when you are ready. You can pause anytime.