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 Sit beside a steady light
Welcome to the evening lamp. The light in this scene will stay steady. You do not need to turn off any lights around you or close your eyes.
Find an ordinary place to sit. You can look away from the screen, keep listening, or leave whenever you wish. There is no darkness exercise to complete.
1:00–2:30 Notice your actual room
Notice a familiar object in the room where you are. You might name its colour or shape quietly to yourself, without searching the room for anything else.
Let your breathing continue naturally. You do not need to listen for every sound, monitor your body, or reach a particular feeling before the next moment.
The illustration is only a quiet backdrop. Stay connected to the ordinary things around you, such as your chair, a book, or the light on a wall.
2:30–4:30 Give the evening some words
Evenings can bring feelings that are difficult to explain. You can acknowledge that darkness feels hard without asking yourself to imagine a frightening scene.
Perhaps there is someone you would like to tell. A simple beginning could be that evenings have become difficult, and you would appreciate a conversation about support.
You do not have to defend your experience or compare it with anyone else. This pause is not a measure of how brave you are.
4:30–7:00 Choose an ordinary routine
Consider one familiar activity that belongs to an ordinary evening. You might read a little, prepare something for tomorrow, or spend time with someone you trust.
Choose an activity because it fits your life, rather than treating it as a rule that must be followed to prevent something bad from happening.
If fear is limiting sleep or everyday life, a qualified professional can help you discuss it. You can ask what support might involve without attempting it here.
Your room can stay lit while you think. There is no invitation to test yourself by changing the light or staying longer than feels useful.
7:00–8:30 Keep one practical thought
You may choose a small evening activity or a question to ask about support. Nothing needs to be written or selected for the session to continue.
A flexible routine can change from one evening to another. You do not need to repeat this recording, or complete it, before you are allowed to rest.
Let the steady lamp remain in the background. You can spend this quiet looking at something familiar, without checking whether the fear has disappeared.
Optional next step: Choose an activity · Tell someone · Ask about support. No choice is required.
8:30–10:00 Return to your evening
Notice the actual room again, with the lighting you chose. Move or change position if you would like. Take your time returning to your evening.
These minutes offered preparation and reflection, not treatment. Keep one useful thought and leave anything that did not suit you here.
You can finish now. If fear keeps narrowing what feels possible at night, consider a conversation with a doctor or qualified therapist about getting support.
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?
An amber lamp, a familiar armchair and a curtain at dusk. The illustration stays at the same brightness, with no shadows moving or sudden sounds. 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