FlowlySettle and restore
A quiet sequence for the end of the day, or the end of a session.
ProtocolFoundational10 min practice
When this may be useful
When you are wired, scattered, or unable to put the day down.
Before you begin
Somewhere you can be undisturbed. Breathing should stay comfortable throughout.
Understand
Settling is not the absence of activity — it is a shift in emphasis. A longer exhale, supported positions and reduced novelty all tend to help. This is general movement and breathing education, not treatment.
Practise
The sequence
01Supported rest
2 minutes
Lie down with knees supported by a cushion, or legs resting on a chair.
- Purpose
- Remove the need to hold yourself up.
- What to notice
- How long it takes before you stop adjusting.
02Longer exhale
10 breaths
Inhale for a count of four, exhale for a count of six or seven.
- Purpose
- Change the rhythm of your breathing without effort.
- What to notice
- Whether the exhale can lengthen without strain.
- Modification
- Shorter counts if this feels effortful.
03Body scan
3 minutes
Move attention slowly from feet to head, without changing anything.
- Purpose
- Practise noticing without correcting.
- What to notice
- Areas that were holding without your knowledge.
Notice
Before getting up, notice the weight of your body against the floor.
A note on scope
If you feel light-headed at any point, return to your normal breathing pattern and rest.
Reflect
A moment to notice
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