{"id":"d81f82be-7e70-4759-b68d-9994ae7bad99","title":"Evening Wind-Down","icon":"🌙","parent_id":null,"author":{"name":"WaffleKnight","initials":"W"},"category":{"id":"02661466-3c21-416b-9b1a-d6d5b1dc8f32","name":"Sleep","path":["Meditations","Sleep"]},"description":{"markdown":"A 25-minute bedtime routine to tell your brain the day is over. Start about half an hour before you want to be asleep.","html":"

A 25-minute bedtime routine to tell your brain the day is over. Start about half an hour before you want to be asleep.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":1500,"total_duration_in_seconds":1500,"steps_count":6,"updated_at":"2026-06-26T17:51:12.972Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"e07b3fc9-0cac-48c8-8509-0b1b71f32b2d","number":1,"title":"Screens off","description":{"markdown":"Phone on charge in another room, lights dimmed.","html":"

Phone on charge in another room, lights dimmed.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"d3af5faf-fb3c-473b-86fc-73590da7dd2f","number":2,"title":"Brain dump","description":{"markdown":"Write down everything on your mind, including tomorrow's to-dos, so you don't have to hold onto them.","html":"

Write down everything on your mind, including tomorrow's to-dos, so you don't have to hold onto them.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"cdc3ff36-c6a9-40b0-8f40-5a4d9e8d49cf","number":3,"title":"Three good things","description":{"markdown":"Write down three things that went well today, however small.","html":"

Write down three things that went well today, however small.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"0aaeb902-fa0c-43f4-9288-cd5e40de5a71","number":4,"title":"Gentle stretch","description":{"markdown":"A slow forward fold, a lying twist on each side, and legs up the wall.","html":"

A slow forward fold, a lying twist on each side, and legs up the wall.

"},"duration_in_seconds":300,"video_start_in_seconds":null},{"id":"32e6edea-d62a-4639-9762-3552b7efa3e0","number":5,"title":"Read","description":{"markdown":"A paper book, nothing too gripping.","html":"

A paper book, nothing too gripping.

"},"duration_in_seconds":900,"video_start_in_seconds":null},{"id":"5d6b139c-9774-40e0-8312-66631785edba","number":6,"title":"Lights out","description":{"markdown":"Take five slow breaths and let the day go.","html":"

Take five slow breaths and let the day go.

"},"duration_in_seconds":null,"video_start_in_seconds":null}]}

Routine complete