Creating a Mindful Evening Routine
As I wrote in my article on creating a mindful morning routine, it is important to start your day with your mind clear and present, body grounded, soul connected, everything in balance, and an idea of what you want from your day. But it is equally important to not go to bed without first having shaken off the stress and debris of the day, cleared your mind, removed tension from your body, and aligned yourself within.
Below, I want to explore the different aspects I feel create a well-rounded routine that will help you bring your day to an end peacefully and positively while exercising mindfulness: mind, body, and spirit. I will also lay out various options for each category so you can create a regimen that suits you, your lifestyle, and your timeframe. I recommend at least one activity from each, but you are of course more than welcome to do more and perform them in whichever order works best for you. You will also find that several of them overlap and may serve more than one aspect.
If you prefer video format, here you go. Otherwise, scroll a little further.
Mind
It probably goes without saying where the mind comes into a mindfulness practice, but the fastest way to sabotage your sleep and end of day peace is by continuing to carry the stress of the day and trying to rest with a restless mind. I recommend addressing the mind first, so it's calm before addressing the rest of your routine.
Meditate - End the day by slowing down and clearing your mind. This is the best way to calm your mind and find peace in the present moment, even if you only manage 5 minutes per sitting or you have already meditated as a part of your morning routine. (You can read more about the benefits of meditation here.)
Mute your phone - Silence your phone and your mind. It is the end of the day and therefore you do not need any distractions, your boss or coworkers pestering you, or social media notifications intruding on your time of peace.
Read - Reading not only keeps us in the here and now, but it is an enjoyable activity that can relax you and untether your mind from roaming thoughts of what transpired over the course of the day.
Create a gratitude list from the past day - While this may require some past rumination, you don't need to linger on any thought for too long. This is simply a great way to finish the day in a positive mindset and can be a helpful exercise in finding the silver lining after a particularly difficult or stressful day.
Journal - Journaling can be a helpful exercise in examining your emotions from the day and preparing for how you feel about what is to come tomorrow. This can help you both process the events and emotions of the day as well as accepting them and letting them go.
Body
The goal of working with the body in the evening is to relieve any physical tension from the day and promote relaxation. Working on your mind-body connection and proprioception is not only important for your physical well-being and a good way to exercise mindfulness, but it can help you in energy work as well.
Drink some tea - There are many herbs that can promote relaxation and rest. Try a hot cup of chamomile or lavender while you unwind after a long day. Take a deep inhale just before every sip to engage more senses and enjoy the benefits of aromatherapy.
Mindful eating - Practice mindful eating by appreciating each bite and noticing its flavors, smells, and textures. Additionally, a well-balanced meal will replenish nutrients your body used during the day, and a full belly is a great way to promote good sleep.
Take a hot bath - Or, if you don't have access to a tub, try a hot shower instead. Let warm water release tension from your muscles and relieve any pain. Try adding epsom salts to further promote healing and oils or herbs that aid relaxation through aromatherapy. Additionally, washing off the sweat and grime from the day can help you shake off any lingering, nagging thoughts from and feel ready to slip between the sheets.
Exercise - Getting your heart rate up, exploring a full range of motion, and activating your entire physical being will not only get your mind connected to your body but will also burn off any excess energy to promote a good night's rest. Define this however you like to exercise, whether that's running, yoga, weightlifting, cycling, Zumba, walking, or even just dropping to the floor for twenty burpees.
Stretch - Stretching will loosen up your muscles and get blood flowing to them, releasing tension from the day.
Breathing exercises - Not only are breathing exercises a mindful and conscious practice, but they can relax you and relieve anxiety. Try the 4-7-8 method just before bed: inhale through your nose for four seconds, hold the breath for seven seconds, and then exhale out your mouth for eight seconds.
Ground & center - While in the morning you can take up energy to get yourself moving and motivated, in the evening you can send any excess or negative energy you're still carrying around out of your body. If you're unsure of how to ground and center your energy, check out my video on the topic here.
Spirit
Rebalancing yourself spiritually is the best way to tune into the world and energies around you, find connection, and it helps you stay in the here and now.
Ground & center
Perform spells/rituals - The end of the day is a great time to do any spells or rituals you've been meaning to do as you will not be rushed to hurry up and get them done before work or other obligations.
Prayer - If you work with Spirit or a Higher Power/Self, connect to them in whatever fashion you prefer. Spending time in prayer or worship to Spirit gives you the chance to thank them for anything you feel they bestowed upon you in the past day but you can ask any questions you may have that they can answer in your dreams.
Ask for dream guidance - Call upon your Higher Power/Self, Spirit, Guides, or just the general Universe to provide you with insight for tomorrow. Specify that you would like to receive this information through your dreams and that you'd like to remember these dreams the next day. (Consider starting a dream journal practice to build your ability to remember your dreams and to help you analyze them.)
Energetically cleanse yourself - Yes, a mundane bath or shower is great but it might be good to also cleanse yourself of any negative energetic residue you may have picked up during the day. Here are several ways in which you can perform an end-of-day cleansing.
Tell me your mindful evening routine in the comments below!
