A quiet gratitude and body awareness practice to support rest.

Designed to close the day with ease and attention.

What you will experience

• Time to get comfortable and supported
• A brief gratitude reflection
• A slow body scan from feet to face
• Simple breath counting to steady attention
• A gentle transition toward rest

Practice highlights

• Add blankets or eye covering as needed
• Recall one small thing that helped you yesterday
• Choose eyes open or closed
• Scan the body from feet to forehead
• No effort or fixing required
• Count exhales from one to five
• Return to one as needed
• End by rolling onto your side

Key guidance used

• Nothing to fix
• Nothing to do
• Awareness over effort
• Breath as it is

When this practice helps

• Before sleep
• After a long or demanding day
• When the nervous system feels busy
• As a closing practice after movement

Try this after listening

• Name one small support again tomorrow morning
• Use the exhale count during nighttime waking
• Let your body choose its most comfortable side

Reflection question

What shifted when you focused on one small thing that helped you?

Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.

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And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠⁠Rooted for Care⁠⁠⁠⁠.

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