A look inside

Take 10 deep breaths, breath in for 4, hold for Day 1 Download a nature sound audio to listen to before bed Day 2 Spend 10 minutes decluttering your bedroom Day 3 Mindfully make a cup of tea to enjoy before bed Day 4

Spend 10 minutes outside looking at the sky before bed Day 5 Take some time through the day and practice the “STOP” skill Day 6 Put your devices away 1 hour before bedtime Day 7 Complete gentle stretches for 10-15

minutes Day 8 Take a mindful walk (no headphones!) Day 9 Take 10 deep breaths, breath in for 4, hold for Day 10 Download the Smiling Mind app and try a free meditation Day 11 Read a book for before bed Day 12 Complete the

“body scan” meditation Day 13 Light a scented candle in your room 30 min before bed Day 14 Practice mindful eating at dinner Day 15 Have a warm bath or shower 30 mins before bedtime Day 16 Complete the 1 minute mindful

breathing exercise Day 17 Immerse yourself in a creative activity Day 18 Create a bedtime ritual Day 19 Practice the “leaves on a stream” meditation Day 20 Listen to relaxing music an hour before bedtime Day 21 Practice the

“mindfulness through RAIN” strategy Day 22 Write down three things you are grateful for Day 23 Complete a Smiling Mind free sleep meditation Day 24 Complete gentle stretches for 10-15 minutes Day 25 Practice the