In the morning a Sadhu board is a wake-up. In the evening many people use it the other way round: as a short ritual that marks the end of the day. Here is a calm 5–7 minute evening practice.
Set the scene (1 minute)
- Dim the lights or light a candle. Put the phone in another room.
- Place the board on a flat, stable floor next to a wall or chair.
- If you like, light one of the aroma sticks that come with your board, in a safe holder away from anything flammable.
- Choose a softer dose than in the morning if you are tired: socks, or your 8 mm board.
Name what you are letting go (30 seconds)
Stand next to the board and take a few slow breaths. Name one thing from today you want to put down: a worry, an argument, an unfinished task. Then choose what you want instead: rest, calm, a good tomorrow.
Stand (3–5 minutes)
Step on slowly, one foot at a time, holding the support. Let go when you feel stable. Breathe in through the nose for 4, out for 6 to 8. Keep your attention on what you want instead, not on the feet. When the sharpness fades into warmth, stay with it. Treat it as one continuous session: when you step off, the practice is over. Breathing techniques.
Stillness afterwards (1–2 minutes)
Step off, sit or lie down, and do nothing for a minute or two. Many people feel warmth spreading through the whole body after the practice. Notice it, then let it settle.
Morning vs evening
| Morning | Evening | |
|---|---|---|
| Purpose | Start the day focused | Close the day |
| Intention | What I want to do today | What I am letting go of |
| Dose | Your usual board, barefoot if you can | Softer if you are tired |
| After | Water, write one task | A minute of stillness |
Morning version: 5-minute morning routine.
Tips
- Practise at the same time each evening so it becomes a signal that the day is ending.
- If the practice leaves you energised rather than calm, move it earlier in the evening or to the morning.
- Wipe the nails with a dry cloth and put the board back in its case. Care guide.
Experiences differ from person to person; a Sadhu board is a wellness product, not a medical device and not a treatment for sleep problems. If you have diabetes, neuropathy, circulation problems, foot injuries or are pregnant, talk to your doctor first.
FAQ
Will it help me sleep?
Many people find an evening session relaxing, but some find it energising. Try it for a week and see which you are.
How long before bed?
Start 30–60 minutes before bed and adjust.