Before Bed Self Check-In Recipe (Light Movement Wind-Down) (3–6 minutes)

This recipe helps you close the day with your body—so you don’t carry everything into sleep, and you can settle into rest with more softness and safety.

Disclaimer:
This recipe is provided for educational and informational purposes only and is not medical advice, mental health treatment, diagnosis, therapy, or a substitute for professional care. Emotional embodiment practices may bring up strong feelings, memories, sensations, and/or physical reactions. You are voluntarily participating and are solely responsible for your own emotional, physical, and medical safety, decisions, and actions. Go at your own pace. Stop at any time. Take breaks when needed. If you feel overwhelmed, pause and ground yourself: feel your feet on the floor, place a hand on your heart, and breathe slowly. These practices are intended to help you move emotion through your body—not to reenact harm and not to discharge emotions onto others. Always listen to your body first. If you are in crisis or at risk of harming yourself or others, stop and seek immediate help in your area. READ FULL DISCLAIMER BEFORE YOU START IF YOU HAVEN'T ALREADY:HERE​

Use this when

When you’re tired but wired, replaying the day, feeling guilt/shame, or you notice tension in your jaw, shoulders, belly, or chest as you try to fall asleep.

Ingredients

• 3–6 minutes (even 90 seconds helps)

• A small space beside your bed (or on a mat)

• Gentle movement + long exhales

• Optional: something comforting (tea, blanket — optional)

Safety

Keep movements slow and pain-free. If you feel flooded, skip movement and do only: feet on floor + long exhales + orient to the room (name 3 colors/shapes/sounds). Stop if it becomes too much.

Opening: Night-time Permission

Say quietly: “The day is done.”
Feel your feet on the floor and take one slow exhale.

The 3-Step Experiment

Step 1: Name what you’re carrying (1 minute)

“Right now I feel ________.”
“My body is still holding ________.”
“One thing that was hard today was ________.”

Step 2: Light movement wind-down (1–3 minutes)

Choose 2–3 movements and go slowly:
Shoulder circles (5 each direction).
Neck release (ear to shoulder, gentle).
Forward fold or rag-doll (soft knees).
Gentle twist (hands on ribs, breathe).
Shake out hands for 10 seconds (tiny, soft).

Keep exhales long. Let your jaw unclench.

Step 3: Close the loop (1 minute)

Finish one sentence:
“I did my best today by ________.”
And one more:
“Tomorrow, one small step I’ll try is ________.”

Closing: Put it in a container

Imagine placing the day into a container for the night.
Say: “This is not the whole story. Rest is allowed.”
Place a hand on your heart and take one slow exhale.

Nurture and Integrate

If it feels supportive, do one cozy cue: dim lights, warm drink, or a few minutes of reading—anything that tells your body, “We are safe enough to rest.” Over the next week, notice if sleep comes a little easier or if the replaying decreases.

Affirmation (Optional)

Choose one:
“I can rest even if everything isn’t finished.”
“I can release the day and return to peace.”
“Repair and growth can wait until tomorrow.”

Want to go deeper?

If emotion is still moving, choose a gentle Emotional Release Waves recipe (yawning is often a great bedtime option). If you had a rupture today, choose a Repair Recipe tomorrow—rest first.

Peace & Love, Julie
Emotional Release - The Missing Peace