Night Practice — Cellular Dissolution and Renewal (3–7 min)

A practice of allowing the day to die so the body can re-form in rest.

Mode: To be done lying down or seated in bed, softly, before sleep.

Objective: Integrates sound, breath, and letting go

1. Release the Shape (1–2 min)

"I release the shape of who I was today."

• Feel the body soften into the surface beneath you.

• Imagine the outline of the body beginning to blur.

• Inhale gently. Exhale with a soft sigh or hum.

2. Acknowledge the Day’s End (1–2 min)

"This day is dying, as it should."

• Whisper or think: "Thank you."

• Whisper or think: "I release you."

• Imagine the particles of the day lifting and disappearing.

3. Attune to Cellular Rebirth (2–3 min)

"My body will remake itself in stillness."

• Rest your awareness within the body—organs, bones, skin—without directing.

• Whisper: "You may renew. You may repair. You are allowed to become new."

• Let yourself settle into the quiet certainty of overnight regeneration.

4. Wave Phrase (optional)

Repeat softly while humming and gently moving:

Release.
Dissolve.
Renew.

Allow natural sleep to follow.