A gentle end to the day
Get into bed, set the volume low, and press Start. Soft rain fades in. After a few seconds, the first prompts invite you to get comfortable, breathe in slowly through the nose and breathe out a little longer than the in-breath, and let the bed take your weight. Over the next minutes the prompts move through the body, relaxing the face, the shoulders and the arms, and then offer a simple counting practice: count your breaths backwards from ten, starting again whenever you lose your place.
The prompts get sparser toward the end and stop about 45 seconds before 20:00. There is no bell: when the time is up, the session ends quietly and the rain fades out over a few seconds, so nothing startles you if you are drifting off.
Setting it up for bed
Turn on Read the prompts aloud if you want to close your eyes; a voice installed on your device reads them. Keep the volume low, since rain sounds louder in a quiet room than you expect. The Night sky scene is dark and slow, and the Night palette keeps the light down if the screen is in view.
Changing it
Swap the rain for ocean waves, wind, night crickets or brown noise under Soundscape, and adjust its volume separately from the voice. A 10-minute session suits a shorter wind-down. If you usually wake at the end, keep the bell off.
This session’s settings
| Length | 20 min |
|---|---|
| Start and end bell | No bell |
| Interval bell | Off |
| Guidance | Sleep wind-down |
| Background | Rain |
Change anything before you press Start: the length, the bells, the guidance, the soundscape or the scene. This page always opens with the settings above. The full meditation timer remembers your own.