This is a very late addition to this article stream .. life has been super busy and I have been caught up with the current Exploring Meditation course. But tonight the house and I want to share some thoughts on my final meditation of the day … well, on most days!
Today, was a perfect example. Being a Saturday (not at work) I had the time and space to notice that hush that settles around 4pm … when the sunlight softens and the air begins to still, and sit for my usual meditation practice. If I had the choice, this is when I would meditate each day. The mind and body knows that the world is beginning to exhale, and so can I. But the reality is, for most of us, this time is tangled in end-of-day duties … still tethered to office desks, school pick-ups, or evening routines.
Tip #10 : Breathwork To Close The Day
So instead, I’ve come to cherish the quieter pause that comes just before bed.
Evening meditation can be a beautiful bridge between the momentum of the day and the surrender of sleep. A gentle breath practice or a short meditative exercise can work wonders to soothe the nervous system, helping to unwind the mind and body before slipping under the covers.
But here’s something I’ve learned .. and something that surprises many of my students: if you dive into a deep meditation just before sleep, your brain might just wake up feeling fresh and renewed … and ready to start again! What was meant to prepare you for rest can instead invite a second wind. After 20 minutes of deep meditation, the mind might be so refreshed that sleep seems further away than ever.
This isn’t the case for everyone. Some people drift seamlessly from meditation into slumber. But if you find yourself restless after an evening sit, wandering the hallway or scrolling your phone, take note. Meditation is powerful medicine – and sometimes it invigorates more than it relaxes.
That’s why I suggest gently experimenting with your timing.
If you can, try stepping away before dinner. There’s still enough light to support awareness, but the day is nearing its close. Alternatively, wait until you’re ready for bed and simply offer yourself a few quiet moments of breathwork … see an example below, or just take a few minutes for soft inhales, a longer exhales. This is often all that’s needed to settle the body and calm the mind.
Also. Remember: a full belly can interfere with both digestion and meditation. So, sitting immediately after dinner may not be ideal. Your body wants to rest, and so does your practice.
The beauty of regular meditation is that over time, your body learns the cues. Just like Pavlov’s dog, your mind begins to recognize the rituals of stillness – the breath, the posture, the quiet. And in that recognition, a deep rest naturally arises. Sometimes so deep, it nourishes you beyond what sleep can offer.
Personally, I do prefer to have my second meditation earlier in the day, when my energy is still rising. But I’ve also discovered a handful of simple evening practices that truly support rest. Breath-based exercises, body scans, or soft visualizations, and they each have a place in my evening ritual.
As always, find what works for you.
Meditation is not a rulebook – it’s a rhythm. And as you grow more attuned to your own, the evening becomes less about undoing, and more about releasing, gently, lovingly, completely.
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The Extended Exhale (4-7-8 Breath)
This breath practice is designed to soothe the nervous system and invite the body into a state of rest. It taps into the power of your parasympathetic nervous system, the part responsible for slowing the heart rate, calming the mind, and preparing the body for sleep.
Why it works:
When your exhalation is longer than your inhalation, it signals to your body that you’re safe. This down-regulates the stress response and activates the vagus nerve, which is associated with a state of calm and repair. Studies have shown that slow, deep breathing with extended exhales can reduce anxiety, lower blood pressure, and improve sleep quality.
Try This Tonight
The Breath: 4–6 or 4–7–8
- Find a comfortable seated or lying down position.
- Close your eyes or soften your gaze.
- Begin by gently exhaling through your mouth with a soft audible sigh at the end.
Then begin:
- Inhale quietly through your nose for a gentle count of 1 to 4.
- Hold your breath for a gentle count of 7 (not straining at all, just seeing if you can get to 7 is fine).
- Exhale slowly and fully through your mouth or nose for a count of 8 (so it is longer than your inhale).
Repeat for 3 – 5 rounds, or as long as feels good. Always let your breath be soft and unforced. The rhythm should feel natural, not rigid.
With practice, this simple rhythm becomes a signal.
A doorway into stillness and a soft invitation to sleep.
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I hope you’ve enjoyed my Top 10 Ways to Integrate Meditation into Your Day.
This list was born during a particularly full season of life, one of those times when everything felt like a lot. I made a quiet commitment to myself: to keep showing up for my practice, even amidst the chaos. So, I started noticing the pockets of space that already existed, the tools and rituals I already had, and the moments where stillness could gently slip in.
From there, it was just about choosing to do it.
I hope something here speaks to you … maybe one small practice that feels like a soft “yes.” And I hope you do it. Again and again, until it becomes yours.
If you’d like to explore further, if you’re curious to discover different meditation styles and build a practice that truly fits into your daily life – come and join me for the Exploring Meditation course. It runs each season, each year, and it’s designed to support you in finding the approach that feels just right.
Your stillness is waiting.
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Top 10 Tips Series:
Integrating Meditation into Your Day
A Day of Meditation: Tip #1 – Mindful Waking
A Day of Meditation: Tip #2 – Mantra on the Commute
A Day of Meditation: Tip #3 – Moments Waiting
A Day of Meditation: Tip #4 – Mindful Meeting Minute
A Day of Meditation: Tip #5 – The Joy of Mindful Eating
A Day of Meditation: Tip #6 – Powering Up
A Day of Meditation: Tip #7 – Coming Home Mantra
A Day of Meditation: Tip #8 – A Mindful Walk
A Day of Meditation: Tip #9 – The Mindful Pause