The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Put medical care first
Before listening, follow your existing care plan. If you may be dependent on alcohol, do not suddenly stop or reduce drinking without medical advice. Seek urgent medical help for withdrawal symptoms. Severe shaking, confusion, hallucinations or a seizure need emergency help now; do not wait for this recording.
Welcome to the evening anchor. If this reflection fits your existing care plan, settle somewhere stationary. You can leave at any point to contact someone or follow that plan.
1:00–2:30 Notice your surroundings
Notice an ordinary object in the room around you. The scene is a quiet harbour, but you can keep your attention on the place where you actually are.
Let your breathing be natural. This is not a way to assess or manage withdrawal. New or worrying symptoms deserve medical advice, not an attempt to meditate through them.
If you have already agreed what to do at a difficult time with a clinician or support service, keep that guidance first. You do not need to finish listening.
2:30–4:30 Give the evening a description
An evening can carry familiar routines, feelings or reminders. Consider what is difficult about this particular moment without judging yourself for noticing it.
You might be tired, alone, or unsure what to do next. There is no need to decide that one feeling explains everything about your recovery.
The useful question is what support fits this moment. This recording does not decide whether you should stop, reduce or change your drinking. Seek clinical advice about that.
4:30–7:00 Reconnect with your plan
Look toward an action already included in your care or recovery plan. It may involve contacting a person, attending support, or choosing an ordinary activity for the evening.
If reaching out feels difficult, use your own words to prepare a short message saying that the evening is challenging and you would like support.
A simple activity can give the next part of the evening some shape. Choose something compatible with your care plan, rather than treating it as a substitute for help.
If you are unsure what support is appropriate, contact your clinician or recovery service. You do not need to turn that uncertainty into a decision on your own.
7:00–8:30 Choose a connection
Choose a contact, a step from your existing plan, or a question for your care team. There is no requirement to handle the evening through willpower alone.
The harbour is only a setting for reflection. It cannot monitor your health, and staying with the picture is never more important than reaching appropriate help.
Let the next quiet moment make room for a useful action. You may pause or leave to take it, even if the recording has not reached its end.
Optional next step: Follow my care plan · Contact support · Ask my care team. No choice is required.
8:30–10:00 Return to supported care
Notice your actual surroundings again. Keep your next action connected to the support you have arranged, rather than to a test of how calm you feel.
If symptoms or your situation have changed, seek medical advice. This reflection provides no detoxification instructions and cannot replace a review of your care.
You can finish here and reach out. A difficult evening is a reason to use support, not a reason to believe you must manage everything privately.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A sheltered harbour at dusk, with a moored boat and steady shore lights. No drinks, bottles, bar sounds or flashing lights. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
Updated