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
Dhivya names long-exhale breath as the most reliable lever for a buzzy evening. Ten minutes of slow nasal breath, breathing out longer than you breathe in. Nothing fancy; the chemistry does the work.
This works well because a calm, open state can help you listen more deeply and feel music more emotionally.
Listening to music (mindful)
Music as a softer kind of sensory input than scrolling. She often posts about chosen, predictable music as a way to take the edge off a buzzy evening. Fifteen minutes with something you already know.
This can be a good pairing because the sensory awareness from mindful listening can carry into tuning into the body with similar focused attention.
Body scan
Her body scan is for finding where the tension is hanging on. Fifteen minutes moving attention through the body, just naming it. Sometimes the noticing is enough; sometimes it is not, and that is also fine.
This works well because the relaxed, attentive state from a scan can carry into reading and make engagement feel patient and focused.
Reading (mindful)
Twenty minutes of reading that is not work, not improvement, not productive in any way. She names this as the practice that actually settles a hot nervous system. Fiction, poetry, something reliable enough to feel safe.