Mindfully Unwinding

Hello!

It’s been a while!

I hope you're doing well!

I’ve really missed creating and sharing content with you, so I’m excited to be back at it!

In a previous letter, Mindfully Awake, I shared a few somatic practices that you could explore as part of a mindful morning routine. Since then, I’ve received questions asking about my evening routine–so in this letter, I’m sharing a few evening rituals that can help you unwind, relax, restore, and reconnect with yourself before bed.

If you experience difficulty falling asleep, waking up through the night, feeling restless, or beginning your morning already feeling energetically depleted–please know that you are not alone! Sleep challenges are common in this fast-paced, overstimulated world.

The beautiful thing is that there are gentle, restorative practices you can explore before bed that signal to your mind and body that it’s time to transition into “rest mode.” These rituals can help us transition from doing to being, from external stimulation to inner peace and calm.

I like to think of this shift as a dimmer switch, not a light that is turned off all at once. It’s a slow, intentional softening that takes place inviting you to return home to yourself.

The following are practices that can connect to somatic principles. I don’t engage in all of these practices every single night. Instead, I listen to what I need in the moment and let my body’s inner wisdom guide me toward the practices that would feel most supportive and nourishing in the moment.

Feel free to explore any of these practices in a way that feels authentic to you.

1) Meditation

Meditating before bed is a loving way to soothe the nervous system, gently preparing the mind and body for a restful night's sleep. It supports the parasympathetic (rest-and-digest) branch of the autonomic nervous system, helping to lower heart rate, slow the breath, and ease the body into a relaxed state. This creates an inner environment that is ready for a refreshing and restorative night of sleep.

Meditation practices offer a nurturing way to reconnect with your body and breath, while grounding you in the present moment.

Meditation practices invites us to gently observe and sit with whatever sensations arise. Sometimes, this might be a thought tied to an emotion, rooted in a belief, and showing up in the body as a physical sensation.

Meditation practices can be helpful at the end of the day as it can give us the opportunity to acknowledge and process whatever has surfaced throughout the day, allowing what no longer serves to gently flow and move out of the body before bed.

There are so many meditation practices available online, each offering a different intention to explore. You might explore Yoga Nidra, loving-kindness meditation, sound or mantra meditation, progressive muscle relaxation, and so on.

For some, meditating right before bed can feel a bit too mentally stimulating, making it challenging to fall asleep. Therefore, it might be more supportive to practice 30 to 60 minutes before bed. Finding the time that works best for you is a process of exploration–listening to your body and honouring its rhythms and messages.

2) Emotional Freedom Tapping (EFT) Technique

EFT is a mind-body practice that combines gentle tapping on specific acupressure points with focused awareness and affirming statements. As you tap on these points, you’re invited to speak (or think) phrases related to a particular stressor or emotional trigger. The intention is to acknowledge what you're feeling, make space for it, gently reframe the experience, and support its release from both the mind and body.

EFT can be especially powerful for clearing energetic and emotional blockages. Over time, it can help shift limiting beliefs into ones rooted in radical love, self-compassion, and acceptance.

There are so many wonderful EFT practitioners sharing their work on YouTube. One of my personal favourites is Brad Yates. I find that his words deeply resonate with me, and I especially appreciate that he weaves in messages of hope, healing, and love for all of humanity into his tapping sessions.

EFT can be a calming and supportive way to regulate your nervous system before sleep. Similar to meditation, you might find it helpful to explore this practice 30 to 60 minutes before bed, as this can offer time and space for integration.

3) Legs Up the Wall

Legs Up the Wall is a restorative practice that you can explore before bed. This posture is especially beneficial if you find yourself sitting or standing for much of your day. This gentle inversion supports healthy circulation by encouraging blood and lymph to flow back toward the heart, which can help ease any feelings of heaviness, swelling, or fatigue in both the legs and feet.

Beyond the physical benefits, this posture invites the body into stillness and elicits the relaxation response—the shift from doing to simply being.

Personally, I love pairing this pose with diaphragmatic (belly) breathing to deepen the experience. This breathwork practice can help soothe the lower back and help with digestion.

Feel free to explore this restorative wall yoga practice:

​https://youtu.be/no7BuUBMLT4​

***Please consult with a healthcare practitioner if you’re unsure whether this posture is right for you. They can offer personalized guidance on which exercises would best support your needs. 🙂

4) Lymphatic Drainage

I’ve recently started including this practice in my evening routine, and it’s become such a supportive way to wind down and care for my body before bed.

Our lymphatic system acts as the body’s natural cleansing and defense system—it helps clear out waste, toxins, and extra fluid, while also playing a vital role in supporting immune function.

Unlike the circulatory system, which has the heart to keep blood moving, the lymphatic system doesn’t have a built-in pump. Instead, it relies on movement, breath, and gentle stimulation to keep lymph flowing. That’s where lymphatic drainage practices come in—a self-care practice that supports healthy lymph flow, helping the body carry out its functions more efficiently.

Practicing lymphatic drainage can help reduce swelling, improve circulation, support with detoxification, encourage healing, improve skin health, and invite ease into the mind and body.

There are so many guided practices on YouTube, including full-body practices and facial routines.

To turn this into a somatic practice, you can explore slowing down the pace, bringing your awareness to what you’re feeling—maybe warmth, tingling, a shift in energy, or even an emotion. The invitation is to meet the sensation with curiosity and compassion.

I love pairing this with belly breathing to help me feel more grounded and connected to the present moment. This practice is a beautiful way to check in with yourself and end your day with self-love.

5) What went well today?

Each evening, my husband and I close the day by sharing something that went well. We felt inspired to explore this practice after reading Daniel Amen’s book Change Your Brain Every Day, and it’s become a meaningful ritual for us over the past two years. I’ve found this practice supportive as it helps me connect with glimmers and gratitude right before I drift to sleep.

Even on the days that feel heavy or hard, I’m still able to find something that brought a smile to my face, warmed my heart, or sparked gratitude, no matter how small.

You might choose to share what went well with someone, or it might feel better to write it down in a journal.

You can turn this into a somatic practice by tuning into any sensations that arise as you reflect on what went well. Notice where these sensations live in your body and whether they have a shape, colour, or texture.

During challenging moments, returning to one of these glimmers and connecting with the felt sensation it creates can be a deeply grounding and regulating practice.

6) Somatic Movement

Somatic movement–whether that’s yoga, tai chi, or Feldenkrais–invites us to connect with our inner experiences with curiosity and compassion.

Emotions can become “stuck” in the body when they are not fully felt, acknowledged, and gently released in their own time. This can create energetic blockages that can show up as physical sensations. Somatic movement offers a gentle, nurturing way to help that energy flow more freely, supporting the body in releasing what it’s been holding onto and inviting a sense of calm and balance.

If you would like to add somatic movement to your nighttime routine, feel free to join me on the mat for a wind down practice for stress and anxiety relief.

You can join by clicking on the image or the button below. I’ll meet you there!

Thank you so much for taking the time to read through this letter!

I appreciate your continued support and keep shining bright!

Sending you love and appreciation,

~ Rachel