There was a time when nights were my hardest moments. The silence, the stillness, the overthinking… They made me feel more broken than I already was. But over time, I realized: healing doesn’t stop when the day ends. It continues — gently, quietly, but deeply — even at night.
Today, my night routine has become one of my most sacred healing rituals. Not because it’s perfect, but because it reminds me every single evening that I am still walking my path.
🌙 Preparing My Body and Brain
After finishing my basic self-care, I start by giving attention to my nervous system. Using the massage gun technique I learned from Dr. Brody Miller, I gently apply vibrations on my body, alternating between the left and right sides.
It’s not just about muscle relaxation. It’s about activating both sides of my brain, inviting neuroplasticity to do its quiet work. While I do this, I often draw, write, listen to music, or even sing softly. Every brush stroke, every word, every note — they’re all part of rewiring my brain, helping both hemispheres talk to each other again.
🗣 Facial and Tongue Exercises
Small muscles. Huge importance.
The muscles in our face and tongue affect our ability to speak, swallow, breathe, and express emotions. For someone like me, who once struggled even to pronounce a word, these exercises are non-negotiable.
Every night, I spend time strengthening these muscles, gently reminding my brain how to move, how to speak, how to control.
📖 Reading Out Loud: A Personal Speech Therapy
One of the most emotional parts of my routine is reading books out loud. There was a time I couldn’t even say simple words properly. Now, I read with attention — focusing on:
- how my voice sounds
- where my tone rises and falls
- how clearly my words come out
This is not just reading. It’s my daily conversation with my own recovery.
🌬 Breathing My Way Into Calm
Before sleep, I prepare my nervous system for deep rest. I practice alternate nostril breathing, a gentle way of balancing my brain hemispheres while calming anxiety.
Sometimes I combine it with 4-7-8 breathing:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
With every breath, I feel my system calming down — as if telling my body: “You are safe now.”
🌳 Visualization & The Tree of Power
Finally, I enter my favorite place: my healing space inside my mind.
With the help of delta and gamma frequency sounds (I use the @mistikist app), I close my eyes and start to visualize. I see myself strong, balanced, speaking fluently, walking confidently. I see my best self.
Then I practice gratitude meditation, giving thanks for what I have, even if small. And finally, I imagine myself resting under the enormous arms of my Tree of Power — my personal symbol of strength and protection. In its embrace, I feel safe. I feel whole. And I fall asleep.
Healing is not something that happens only during therapy hours. It’s in the little rituals we create. The breaths we take. The visualizations we believe in. The love we give to our struggling bodies.
This is my night. And every night, I fall asleep a little stronger than I was yesterday.
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