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15-Day MELT Challenge 15-Day MELT Challenge

Bedtime Map

Length: 0:20:50

Your end-of-day self-care practices are just as important as your morning wake-up routines. Perform this 20-minute map up to an hour before bedtime to help yourself wind down after a stressful day, reduce accumulated stress in your neck, upper back, and pelvis, and wake-up in the morning pain-free. This map is also designed for anyone who has trouble falling asleep, staying asleep, or consistently wakes up in the middle of the night to go to the bathroom.

LEVEL: Beginner



  • Rest Assess
  • Upper Back Glide and Shear
  • Rib Length
  • Modified Tuck and Tilt
  • Bent Knee Press
  • Hip to Heel Press
  • Gentle Rocking
  • Tuck and Tilt
  • 3D Breath Breakdown
  • 3D Breath
  • Base of Skull Shear
  • Neck Decompress
  • Rest Reassess

  • RELATED VIDEOS: Morning Wake-Up Map, Sleep Restore Map, Sleep Map, Stress Support Map, Rebalance Sequence.

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