A Ten-Minute Routine Before Bed

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What to understand

A ten-minute bedtime routine can signal that the day’s tasks are being set down. It works best when it has low stimulation, few choices, and does not become a checklist to complete.

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How to practice

Use three minutes to soften the body, four to listen to a bell or follow breath, two to recite a short phrase, and one in silence. Avoid checking notifications between parts.

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Three steps to begin

1. Choose a short amount of time, such as five minutes.
2. Slow down when needed and notice what is happening.
3. Close with a bell or one intentional breath.

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A helpful reminder

If you skip one evening, let it pass. Returning the next night matters more than a sense of needing to catch up.