Evening · 7 min · Body scan
Evening Wind-down
Let the day settle before sleep.
About this practice
What this is for.
Evening Wind-down is a seven-minute body scan for the transition from day into rest. The practice moves attention slowly through the body, from the feet upward, settling each region as it goes. By the end, the day’s accumulated tension has somewhere to go besides into sleep.
It’s longer than the morning and mid-day practices for a reason — bodies need time to settle, and rushing the wind-down defeats the purpose. Seven minutes is a calibrated minimum; if you have more, you can stay with the silence at the end.
What to expect
The practice, step by step.
01
Lie down
Get comfortable. Arms at your sides or over your chest, whichever feels natural. Let the surface support you.
02
Begin at the feet
Bring attention to the feet. Notice them without trying to relax them. Just notice they’re there.
03
Move attention upward
Slowly — calves, knees, thighs, hips, belly, chest, shoulders, arms, neck, face. Pause at each. The audio paces you.
04
Rest in stillness
When the scan finishes, stay where you are. The practice ends; the rest can continue as long as you want.
Duration
7 min
Audio
7:08
Type
Body scan
Best for
Evening
Setup — Lying down preferred — bed, couch, floor mat. A blanket helps. Eyes closed. The audio is quiet; turn the volume slightly higher than you would for music.
Your guide
Rohan Iyer
Rohan guides Stillpoint’s evening body scans. He came to the practice through chronic-pain recovery and brings a quiet, unhurried voice to the work. Trained in the U.K., now teaches from a small studio in Lisbon.