The Wind Down: Meditation Coach Leah Santa Cruz


5:30 p.m.: It’s a Friday night time and my household and I’ve early dinners to present our our bodies sufficient time to digest the meals earlier than sleep.

6:30 p.m.: Earlier than my bedtime routine, I reply to a few emails. I be certain that to make use of display screen shaders and night-time tinting settings to keep away from an excessive amount of stimulating gentle from my laptop computer and telephone.

7 p.m.: As darkness falls in Bali, I dim the lights and encourage my two-year-old son to wind down with quiet playtime along with his papa, whereas I meditate and journal utilizing the Steadiness app. 

7:45 p.m.: I learn for a bit, earlier than asking my son to select a ebook so my husband and I can learn to him earlier than mattress. 

8:00 p.m.: Now it’s time to take a shower with my son. Bali is sort of a scorching and humid local weather so it feels nice to clean the sweat away and really feel squeaky clear earlier than leaping into PJs. We do a good bit of taking part in within the water earlier than washing off collectively within the bathe. 

8:15 p.m.: Time to get dry, which turns right into a recreation of me chasing him across the bed room with a towel whereas he giggles and runs away from me dripping moist. I lastly catch him and wrap him up like a burrito and toss him on the mattress whereas he squeals in delight. 

8:18 p.m.: We return into the lounge, the place my husband is and we put our son on the potty earlier than dressing him up in PJs.

8:23 p.m.: I end a tall glass of coconut water and my husband makes a sippy cup of it for our son earlier than getting the room prepared for us, by turning on the stargazer night time gentle and AC to chill the room down from 81 levels Fahrenheit all the way down to 67 levels—way more appropriate for sleeping. 

8:25 p.m.: I begin to tidy up the lounge that’s now stuffed with my son’s toys. I encourage him to assist me put his vehicles in a basket. 

8:30 p.m.: Now we have our son brush his tooth with us, whereas we do some tune and dance collectively. It’s a lot simpler to get him to brush his tooth when he sees us doing it and we make it a enjoyable recreation out of it. I take advantage of charcoal toothpaste which is unusual as a result of it makes my mouth look black whereas brushing them, and my son makes use of a cake-batter flavored toothpaste that he loves. 

8:35 p.m.: I choose up my son in my arms, seize his sippy cup, and we give my husband a kiss goodnight. I deliver him upstairs with me to mattress as he’s waving and saying a candy, “bye-bye” to his papa in the lounge. We co-share in the identical mattress, and by now it’s already cool and has stars floating across the room and mosquito internet over the mattress.

8:37 p.m.: We spend a couple of minutes cuddling in mattress and looking out on the stars on the partitions whereas I sing him a lullaby and rock him to sleep in his pillow. 

8:45 p.m.: The mild, steady swaying movement lulls him into sleep, I can really feel his muscle tissues twitching as I transfer right into a trance-like, hypnagogic state. A deep meditation. 

9:07 p.m.: Barely capable of keep awake now, I give him a bit of kiss whereas he’s peacefully sleeping, so cute, and dive my head into my reminiscence foam pillow that has an opulent silk cowl. The stargazer night time gentle turns off by itself, and I go to sleep instantly. 

10:30 p.m.: My husband comes into the room to go to mattress, however we don’t even hear him or stir a bit. 

1:32 a.m.: My son wakes me as much as the sound of him groaning, pointing together with the mattress for his sippy cup. Fortunately it solely wakes me up, not my husband who’s in a deep sleep. I hand my son his sippy and he takes a couple of chugs earlier than handing it again to me to placed on the nightstand once more. He then palms me a pillow and I do know which means he desires me to rock him a bit again to sleep. I lay him subsequent to me and put my arm underneath the pillow as I rock his head gently till he falls again asleep. 

1:45 a.m.: My son is again asleep now and I fall effortlessly again to sleep subsequent to him. Time for my second sleep shift. 

4 a.m.: My son wakes me up once more in a half-awake, half-sleep state, it’s nonetheless darkish out however he’s thirsty as soon as extra. We repeat the identical issues as final time, giving him a sippy cup for a second and placing it again. Solely this time he doesn’t want me to rock him, he simply crashes to the pillow—down for the rely. And so do I. Sleep shift quantity three is right here. 

6:27 a.m.: Nearly like clockwork, the roosters outdoors are crowing whereas the sparrows and pigeons round our home begin singing. Bali is absolutely awake and the solar is peaking in brightly by way of the gaps in our black-out drapes. My son wakes up with the birds after which touches my face gently. I open my eyes to his huge smile and loving gaze. It’s the most effective moments of my day. I give him an eskimo kiss, rubbing noses earlier than an enormous smooch on the cheek. The three of us share kisses and cuddles collectively for a couple of minutes earlier than getting off the bed and sharing the love with our two Bali canines and beginning our morning routine.  


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