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To settle right now
Short exercises. Nothing is recorded; you can stop any time.
Breathing
In for four, hold, out, wait.
4-7-8 breathing
Slow down with a long exhale.
5-4-3-2-1
Come back to now through your senses.
Body release
Tense each muscle group in turn, then let go.
Falling asleep
Before bed or in bed — the last screen before you close your eyes.
4-7-8 breathing
Body release