YOUR SUNDAY
EVENING PRACTICES
'Child's pose' stretch to release & relax the body
1. Kneel and sit back on your heels.
2. Bend forward so your stomach touches your thighs.
3. Extend your hands in front, palms resting on the floor.
4. Relax your neck and let your forehead gently rest against the ground.
Allow your entire body to relax as you close your eyes and breathe. Stay in this pose for as long as you feel is necessary.
As you wind down from your day and have been moving around, this is the best thing you can do for your body before you sleep.
This restorative pose slows down our parasympathetic nervous system, relaxes our body and allows us to focus on our breathing. It stretches many tight areas of the body, especially the back, neck, shoulders, and ankles.
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Note down three things you are grateful for in this moment
Take just one minute to note down three things you are grateful for today.
What were your wins today? It's good to remember them over the challenging ones.
According to the science, the small effort to take a moment each day to practice gratefulness can have huge payoffs.
Studies have associated gratitude with benefits to physical and mental health including... better sleep, improved mood and boosted immune system.
Accelerator:
Consciously slow down your breathing as you write.
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Good Sleep Protocol - your essential routine
Sleep is our superpower, essential for physical and mental wellbeing. There are lots of good habits that can help. Here are three foundations that will make an immediate difference.
1. Daylight in the morning.
2. Avoid caffeine after lunchtime.
3. Adopt the 3-2-1 rule in the hours before bed…
3hrs - avoid food & alcohol.
2hrs - avoid work.
1hr - avoid screens.
And be consistent… the brain likes regularity and will prepare itself and your body when it sees the signs.
Explore our Insights Hub for articles supporting each of these good habits.
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Explore all 12 daily practices here.
