# The day is over. Settle in slowly.

Give yourself a few minutes without a task before bed. Falling asleep immediately does not need to be the goal. Notice your body and surroundings, and let this be a transition from day to night.

[Try one minute first](https://oat-meditation.com/en/tools/lakeside-cabin/)

Reviewed: 2026-10-10
Canonical: https://oat-meditation.com/en/learn/wind-down/

## Begin with your surroundings

Adjust the light to a comfortable level and set aside what you are working on for a moment. Sit or lie down with enough support for your body.

If you would like to listen, choose a sound first, then let the screen rest. Keep the volume comfortable and unobtrusive; you do not need to cover every sound in the room.


## Five minutes to settle your body

Read the outline first, then try it at an approximate pace. You can choose how long to stay with each step.

1. **First minute: feel the support** — Notice where your body meets the bed, cushions or chair. Feel which areas are supported and which are still holding effort.

2. **Minutes two to three: notice your body** — Bring your attention gently to your forehead, jaw, shoulders and hands. You do not need to make each part relax; simply notice how it feels.

3. **Minutes four to five: listen** — Choose sounds in the room or an environmental recording you enjoy. Let your breathing remain natural. When thoughts of the day appear, return to the sound or the contact beneath your body.


## Choose a voice, a sound or a soundscape

For spoken prompts that guide your attention, choose Sleep Meditation in Voice Meditation. If you prefer no spoken guidance, try Light Rain, Waves or Little Forest in Sound Meditation.

If you enjoy a sense of place, explore Travel Meditation, such as a lakeside cabin or a night train. Choose what feels comfortable to hear today, rather than looking for one sound that works for everyone.

- [Explore sleep and sound content](https://oat-meditation.com/en/#guided)
- [Listen to Little Forest and Underwater](https://oat-meditation.com/en/learn/nature-sounds/#listen)

## Set up your listening before you begin

In Sound or Travel Meditation, explore sound editing and practice settings before you start. Controls may differ between content; use the options shown in the current app.

Website previews are short excerpts. Explore full recordings, guidance and membership benefits inside the app. You can listen first and decide what you would like for your evening.


## You can finish without falling asleep

This practice is for everyday relaxation and does not promise a time by which you will fall asleep. Afterwards, continue resting quietly or stop the sound, whichever feels comfortable.

Oat content is not intended to diagnose or treat medical conditions. Read the terms for the product’s service conditions and boundaries.

- [Read the terms](https://oat-meditation.com/terms-en)

## Make a little calm part of your day.

Explore more scenes, make your own sound mix and follow guided practices. Choose a session length that suits you.

[Download on the App Store](https://apps.apple.com/cn/app/id6758367878)

iPhone & iPad · Free download with in-app purchases

## Keep reading

- [Start meditating](https://oat-meditation.com/en/learn/start-meditating/)
- [Choose nature sounds](https://oat-meditation.com/en/learn/nature-sounds/)

## Product references

- [Meet the app](https://oat-meditation.com/en/)
- [Apple App Store](https://apps.apple.com/cn/app/id6758367878)
- [Terms of service](https://oat-meditation.com/terms-en)