Calming Night Routine — Prepare Your Body & Mind for Deep Sleep

Struggling to fall asleep or stay asleep through the night? This guided evening practice is designed to help you release tension, quiet a busy mind, and prepare your body for deep, restorative rest. Many people experience racing thoughts, muscle tightness, anxiety, or restlessness at bedtime. This service helps you transition from stress and overstimulation into a calm, grounded state so you can drift into sleep with greater ease.

By combining gentle movement, breathwork, and relaxation practices, this routine supports your nervous system, balances your energy, and creates the conditions your body needs to recover overnight.

Who This Service Is For
This session is ideal for people who:
- Experience insomnia, difficulty falling asleep, or frequent nighttime wake-ups
- Feel wired but tired, restless, or overstimulated before bed
- Manage chronic stress, anxiety, or burnout that impacts sleep
- Notice muscle tension, pain, or discomfort that makes it hard to relax
- Are going through life transitions such as perimenopause, caregiving, or high-stress jobs
- Live with conditions like PTSD, chronic pain, or nervous system dysregulation that affect rest

Who Will Benefit
You may benefit if you:
- Lie awake with racing thoughts or anxiety at night
- Wake up feeling unrefreshed, foggy, or irritable
- Struggle with fatigue, brain fog, or low energy during the day
- Experience hot flashes, night sweats, or restlessness from hormonal shifts
- Want to calm your mind, ease tension, and establish a consistent bedtime ritual

Benefits of This Service
- Fall asleep faster with less stress and anxiety
- Sleep more deeply and wake feeling more rested
- Relax tight muscles and ease body discomfort before bed
- Calm your nervous system and reduce nighttime overthinking
- Support hormonal balance and perimenopause symptoms like night sweats or irritability
- Create a peaceful, consistent evening routine that signals safety and rest

What to Expect
In this calming session, you’ll be guided through a structured nighttime practice designed to prepare your mind and body for sleep. The routine may include:
- Gentle stretches and self-massage to release stored tension
- Breathing techniques to slow the heart rate and quiet the mind
- Restorative yoga poses to settle the nervous system
- Guided relaxation or mindfulness practices to promote peace and presence

Each session is tailored to your needs and energy level, offering practical tools you can continue using nightly to build a healthier sleep rhythm.

Why Choose This Service
Many sleep programs focus only on surface habits, but this approach addresses the deeper mind-body connection. By regulating the nervous system and easing both mental and physical tension, this practice goes beyond “sleep hygiene” tips and supports true rest. With a trauma-informed, integrative approach, this service offers gentle yet effective methods to help you feel safe, calm, and ready to sleep well.

Ready to Rest
Deep, nourishing sleep is essential for your mental, physical, and emotional health. If you’re ready to stop battling with bedtime and start waking up refreshed, schedule a free consultation to see how this evening routine can support you.

Please fill out the intake form before the session. Message me if you have any questions.
https://forms.gle/VLiHrHysi1Ah1WTo8

Q: Where are you located, and what services do you offer?
A: We are based in Boston, Massachusetts, offering yoga therapy, mindfulness, movement, and mental health support. Services include individual and group sessions, workshops, and trainings—available both in-person and virtually.In-person trainings are hosted in collaboration with local studios and partner organizations throughout the Boston area. One-on-one sessions are also available in person for those seeking a more personalized experience.Virtual services are accessible from anywhere.

Q: How much do sessions cost, and do you offer consultations?
A: Pricing depends on the type and length of the session and will be discussed during your initial consultation. Initial consultations are free of charge and help us review your needs and tailor the right option for you.

Q: Do you accept insurance?
A: Although I do not accept insurance for yoga therapy (private pay only), I can bill for certain mental health services depending on your insurance if you live in MASSACHUSETTS only. Please check with your provider, and we can discuss this further during the initial consultation.Yoga Therapy is not universally covered by insurance, but some options may apply:Some Health Savings Accounts (HSAs) or Flexible Spending Accounts (FSAs) may reimburse Yoga Therapy if prescribed by a healthcare provider.Some private insurance plans cover complementary and alternative medicine (CAM), which may include Yoga Therapy. Please check your benefits.As a mental health provider, I may bill through my private practice for mental health conditions such as chronic pain, stress-related disorders, anxiety, depression, or mobility impairments.PLEASE NOTE that I do not accept insurance for Intensives or Workshops—only for Intake and Regular Sessions. Consultations are free of charge.

Q: How do I book an appointment, and what information is required?
A: You can book an appointment by phone, email, or through the provided online booking link. Once scheduled, you’ll receive an intake form via email to complete before your first session. This form gathers important details such as your health history, dietary preferences, and goals. Please fill it out completely to ensure a tailored experience during your consultation. If you need to update the form, you can do so before your first session by contacting us directly. Any changes after the consultation should be shared as soon as possible.

Q: How long are sessions, and what formats are available?
A: The initial consultation is 90 minutes. Following that, sessions and packages are flexible and tailored to your needs—we’ll review the options together during your intake session to determine what feels like the best fit. All services are currently offered virtually, but if you live in Massachusetts, in-person sessions may also be available for an additional fee.

Q: Are sessions private and confidential, and do I need to sign a waiver?
A: Yes, all information shared during sessions is kept strictly confidential except when disclosure is required by law to ensure your safety or the safety of others. During the initial consultation process, you’ll also sign a waiver acknowledging:- Yoga therapy is your personal practice, and you are responsible for your choices.- There are risks with physical movement, and you assume full responsibility for any injuries or damages.- You should consult a physician regarding any health concerns.PLEASE NOTE: I am not a licensed medical provider; all classes, yoga therapy, and meditations are for educational purposes only and are not a substitute for medical diagnosis or care.

Q: What payment methods do you accept?
A: We accept major credit and debit cards. Credit card payments include a 3% processing fee.

Q: What is your cancellation, rescheduling, and refund policy?
A: CANCELLATIONS: Refunds are available for sessions cancelled with at least 24 hours notice. Cancellations less than 24 hours before require 50% of the session fee.RESCHEDULING: Rescheduling is allowed with at least 24 hours' notice. If rescheduling is done within less than 24 hours, a rescheduling fee of $30 may apply.PREPAID PACKAGES: Refunds for prepaid packages or sessions are only available if the request is made within 7 days of purchase and no sessions have been used. After 7 days, refunds are not available, but you may transfer the remaining sessions to another person.LATE ARRIVALS: Late arrivals will still end at the originally scheduled time, and the full fee will apply. If you arrive more than 15 minutes late, the appointment may need to be rescheduled.EMERGENCIES: True emergencies will be considered on a case-by-case basis.DISSATISFACTION: If you are dissatisfied with your session, please contact us within 7 days to discuss a resolution. Refunds are not issued for services rendered.Unfortunately, we do not offer refunds for missed appointments. If you miss a session, the full fee will be charged. No-shows will be charged a full session fee.

Q: Do I need any special equipment or clothing?
A: A yoga mat is recommended but not required. Most sessions can be adapted with little or no equipment, though optional props—like blocks, straps, or a chair—may enhance your experience. Please wear comfortable clothing, and feel free to bring a journal or notebook.

Q: What if I have an emergency, privacy concern, or need accessibility support?
A: EMERGENCIES: We do not provide crisis services—please call 988 or go to your nearest ER if you are in urgent need.PRIVACY: Your privacy is important to me. All personal information and session notes are stored securely and will never be shared without your explicit consent, except as required by law (such as risk of harm). Electronic communications are protected to the best of industry standards. You may request access to your records at any time.ACCESSIBILITY: We are committed to providing accessible services and materials. Please notify me in advance of any accommodations or support you may need to fully participate in sessions, workshops, or trainings. I strive to create an inclusive and welcoming environment for all clients.