Evenings are sacred. They mark the transition from doing to being — from the stimulation of the day to the softness of rest. But in today’s fast-paced world, many of us carry the stress of the day straight into the night, making it hard to fall asleep or truly relax.
The good news? You can shift your state using sound — one of the most powerful (and overlooked) tools for calming the nervous system.
At Aurras, we specialize in using intentional frequencies to promote sleep, reduce stress, and help you feel safe in your body. Here’s how you can build a simple but powerful evening routine using sound.
Step 1: Set the Tone with Your Environment
Before you hit play on any audio, create a space that supports your nervous system:
- Dim the lights or light a candle
- Put your phone on do not disturb
- Set a boundary with yourself: this is your time
Even subtle changes signal to your body that it’s time to wind down.
Step 2: Choose the Right Frequency
Not all sound is created equal. The frequencies you choose matter. For the evening, we recommend:
- 396 Hz – for releasing fear and guilt
- 432 Hz – for grounding and emotional balance
- 528 Hz – for relaxation and cellular harmony
- Delta brainwave tracks – to prime your mind for sleep
You can find all of these inside our Frequency Healing Vault.
Step 3: Pair Sound With Intention
Instead of just listening passively, try:
- Lying down with your hand over your heart
- Doing gentle stretches or yin yoga while the audio plays
- Writing down 3 things you’re releasing from the day
Let the sound guide you into stillness — and let stillness hold you.
Step 4: Transition to Silence
Once your sound session ends, allow for 1–2 minutes of complete silence. This is where the real integration happens. You might feel emotions rise or your body sink deeper into the bed. This is your system recalibrating — let it.
Step 5: Prepare for Sleep
Your nervous system is now in a calmer state. To maintain that softness:
- Avoid screens for the rest of the night
- Drink something warm (herbal tea or warm water)
- Use a sleep-inducing frequency as you drift off (our Delta or Subconscious Clearing audios are great for this)
Bonus Tip: Use the Same Track for 7 Days
Repetition builds association. When your brain hears the same frequency night after night, it begins to associate that sound with rest. That’s when the magic really happens — you start to train your body to relax on cue.
Final Thoughts
A calming evening routine doesn’t have to be complicated. With the right sounds, a little intention, and just 15–20 minutes, you can shift your entire state and give your body the rest it’s been craving.
Want a ready-to-go routine? Explore our curated sound baths and sleep-focused tracks inside the Aurras Frequency Vault — and start creating evenings that restore you.
Grab a copy of the No-Pill Sleep Solution: https://dorothytannahill-moran445.lpages.co/sleep-solution/
