A Relaxed Family Evening

The runsheet

1. 1

   

   A shared evening meal

   Eating (mindful)

   For Biddulph the family meal is the central daily ritual. He writes 'hurry is the enemy of love', so the practice is to sit, eat slowly, and let the day's pace fall away.

   20 min activitySetup 3 min · Reset 3 min · 26 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing eating (mindful) before being in nature

   There's a useful connection here because moving from internal nourishment to outdoor connection extends the caring attention outward.

   2

   

   Walk after dinner

   Being in nature

   Biddulph keeps coming back to 'going to the park, engaging with nature' as a daily spiritual practice. After dinner the simplest version of this is a walk outside, alone or with whoever's around, without a destination in mind or a phone in hand.

   20 min activitySetup 3 min · Reset 3 min · 26 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing being in nature before body scan

   This pairing is especially effective because the sensory grounding from nature primes heightened body awareness, deepening the relaxation a scan brings.

   3

   

   Body scan to finish

   Body scan

   Wild Creature Mind (2024) is Biddulph's argument that the body, is where presence lives. The practice here is a short body scan, lying or seated, noticing without getting fixed on anything, to let the day's analytical mind quieten down.

   15 min activitySetup 3 min · Reset 3 min · 21 min all-in

   See the recommended Bearmore guide

4. Time well spent.

   1h 13m spent doing something good for yourself.