A Mini Nighttime Retreat

My eyes were burning. I’d spent the entire day glued to screens—filling out a form due by midnight, brainstorming ideas for a project, planning an event, designing an invitation, and editing a video on my phone's tiny screen. Somewhere in between, I squeezed in reading for book club. By the time 10 p.m. rolled around, my brain was well and truly fried.

I knew I needed to decompress. Not just “put the phone down for five minutes” kind of decompress—but the full exhale. I needed to move my body, tune into my breath, and stop staring at a screen. Basically, I needed a retreat. Since flying off to one at 10 p.m. wasn’t exactly an option, I decided to create the vibe right where I was.

Before peeling myself off my desk chair, I made a quick plan for this little nighttime retreat. I wanted it to feel intentional—something I could ease into without fumbling for what to do next. Three things came to mind: move, meditate, reflect. Simple.

Step 1: Movement

For the movement part, I chose a yoga routine by Sarah Wes. I enjoy her practices. Not only are they grounding and challenging, her voice and the scenery are always so soothing!  I didn’t overthink it—I just went to her YouTube page and clicked the most recent video. The preview image featured her at a waterfall, which felt like a sign. Waterfall energy? Yes, please.

You can try it here:Yoga Practice with Sarah Wes

Step 2: Meditation

After yoga, I wanted to shift into meditation. But I wasn’t in the mood for silence or even a traditional guided script. I needed something vocal—something I could chant along with. Chanting stimulates the vagus nerve, which helps regulate the nervous system and bring the body into a more balanced, calm state.

I search on google and an Insight Timer (my favorite meditation app) meditation was listed in the results. It was a chakra chanting session by the 3nity Brothers. The track included the bija (seed) mantras for the seven chakras, beautifully layered and rhythmic. I listened to a short sample, liked their voices, and added it to the lineup.

Here’s the link if you want to try it:

All 7 Chakras Healing Chants – Insight Timer

Step 3: Reflection

To close out the retreat, I planned a journaling session. I had a few reflection questions ready to go, along with a pen and my notebook—so as soon as the meditation ended, I could dive straight into writing.

So… How Did It Go?

In short? Exactly what I needed.

I feel calmer, more centered, and I’m pretty sure I’m going to sleep like a baby. I had a little laugh during the yoga session—it was not the soothing, stretch-and-yawn routine I expected. There was a lot more core work than I anticipated (lol), but honestly? It worked. It got my blood flowing and helped release all the mental static I’d been holding on to.

By the time I sat down for the meditation, my body—though still buzzing from the movement—felt noticeably calmer, and I was able to settle in without the usual inner chatter. I realized that the effort I’d put into the yoga practice made the stillness of meditation feel even more grounding. My mind wasn’t darting around. My breath felt fuller. And when it came time to journal, I moved through the questions with a sense of clarity, ease, and intention.

I am definitely going to do this again! Next time, I might elevate the vibe even more. Maybe add some essential oils or light incense that will complement the scent of the candle. Maybe end with a face mask during savasana. Why not, right?

Unfortunately, I couldn’t roll straight into bed after as I had to write my experience it and share this with you first. But I did make myself some warm, spiced vegan milk and curled up to write this while the pup snored at my feet. It worked for him, too!

Your Turn

You should definitely try this! It doesn’t have to be complicated and you can use these same links if you want! Just move, chant, reflect and let your body, mind, and breath guide the rest.

Let me know if you do. I'd love to hear how your mini retreat goes.