You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Breath work
Her account is built around small, doable practices for tired adults. Ten minutes of slow nasal breath is the first sign to you that the day is coming to a close. Nothing too complicated here; the chemistry does the work.
This can help because a calm, clearer state can help you approach inquiry with less anxiety and more openness.
Self-guided inquiry
The 'one word' practice is her signature: pick the single word that names what the day was actually like for you. Not aspirational, not branded; an honest word. Sit with it for fifteen minutes before you write.
This can be a good pairing because gratitude practice can build on any self-awareness from your inquiry.
Gratitude
Three things that went well today, written down. This can balance out the mental stocktake of what-went-wrong inputs everywhere else. The point is the listing, not forcing the gratitude.
This is a strong combination because gratitude practice surfaces specific things worth remembering, which writing then captures and makes available later.
Journaling
Fifteen minutes of writing what’s been on. your mind from the day. School counsellors see a lot of what isn't said; her practice is to put your own version of that down on paper before trying to sleep.