How to Get the Most from Live Wind-Down Sessions

Live group wind-down sessions are a unique feature of Core tier and above—a weekly opportunity to settle into sleep with your companion guiding a group. Here's how to get the maximum benefit from these sessions.

Before the Session

Schedule Protection

Treat your session time as protected:

• Block the time on your calendar
• Decline other commitments during that window
• Set reminders for 30 and 15 minutes before
• Inform household members you'll be unavailable

Physical Preparation

Complete all bedtime activities before the session:

• Brush teeth, skincare routine, etc.
• Change into sleep clothes
• Use the bathroom
• Get water/anything else you need
• Set up your listening device (phone, tablet, speaker)

The goal is to be in bed, comfortable, and ready to relax when the session begins.

Environment Setup

Optimize your space:

• Dim or turn off lights
• Comfortable room temperature (65-68°F)
• Phone on Do Not Disturb (except for the session app)
• Headphones or speaker positioned comfortably
• Covers arranged how you like them

During the Session

Arrival

Join a few minutes early if possible. This helps you:

• Settle into the virtual space
• See familiar names if there's a participant list
• Resolve any technical issues
• Transition mentally from "doing" to "being"

Participation Levels

Sessions typically offer different ways to participate:

• Active: Typing in chat, responding to prompts
• Receptive: Following along with guided exercises
• Passive: Simply being present, listening

All levels are valid. You don't need to participate actively to benefit. Many people prefer to lie still with eyes closed, just listening.

Following the Guide

When your companion leads exercises (breathing, body scans, visualization):

• Follow along at your own pace—no need for precision
• If something doesn't work for you, adapt or skip it
• The guide's voice is the anchor, not a strict instruction set
• Let yourself drift if that's what's happening

If You Fall Asleep

This is success, not failure. You don't need to stay awake through the entire session. If you drift off:

• Your device will eventually stop on its own
• You got what you needed from the session
• No one notices or judges
• Waking briefly when it ends is normal

Building Regular Attendance

Why Consistency Matters

• Conditioned response: Your brain learns "this = relaxation time"
• Community: You start recognizing regulars, building implicit relationships
• Routine: Weekly structure supports overall sleep schedule
• Deepening benefit: The effect compounds with repetition

When You Can't Make It

Missing sessions happens. Don't stress about it:

• One missed session doesn't reset your progress
• Use solo audio content that night instead
• Return to the next session without guilt
• Aim for consistency, not perfection

After the Session

If You're Still Awake

When the session ends and you haven't fallen asleep:

• Don't check your phone or turn on lights
• Let the relaxation continue
• Start solo audio if you want continued support
• Trust that sleep will come—you're prepared for it

If You Wake Up Later

Waking after the session ended is normal. If you can't fall back asleep:

• Start a solo audio recording
• Don't stress about "wasting" the session
• You still got the relaxation benefit

Common Questions

"What if I'm late?"

Join anyway. Entering mid-session is fine—just settle in quietly. Some benefit is better than skipping entirely.

"What if there are technical issues?"

Try refreshing or rejoining. If that doesn't work, pivot to solo audio for that night and troubleshoot before the next session.

"What if I don't like the other participants?"

In most sessions, you don't interact directly with other participants. If chat interactions bother you, close the chat or choose sessions that are listen-only.

"What if I need to get up during the session?"

Do what you need to do—bathroom, adjust temperature, whatever. No one notices, and you can rejoin where you left off.

Conclusion

Live sessions offer something solo audio cannot: guided, real-time relaxation with a community. Prepare before, relax during, and stay consistent. The benefit builds over time as your brain learns this weekly ritual means rest.