7-day programs / Sleep
7-day program · first 2 days free
7 Nights to Calmer Sleep
One short session each night, with calming music tuned to 174 Hz and a slower breath. Each night adds one simple habit, so by the end of the week you have a wind-down routine that is yours.
Inner Sanctuary
A safe inner space to rest and feel grounded
Night Drift · calming music tuned to 174 Hz
Free 10-minute session · press play
Start quietly. Headphones only matter for binaural mode.
Day 1 of 7 · 10 min · 174 Hz
A gentler last hour
Pick a time tonight when screens go down, about an hour before you want to be asleep, and set an alarm called "wind down" so you do not have to remember. When it goes off, dim the lights, lie down and play this session. Breathe in for 4 and out for 8 with the light. If your mind wanders, that is fine; just come back to the next breath out.
Today's question
What usually keeps you up in that last hour, and what could you put down a little earlier?
Your week · 0 of 7 done
Other programs
Progress Hub
Keep a record of your nights in the Essence app and watch the changes add up.
Built for anxiety
Calm the moment here. Change the pattern in Essence.
Essence is an app for the inner work behind anxiety: grounding when it spikes, journaling when it lingers, and tools for the patterns that keep bringing it back.
- Home SanctuaryA grounding space with the Emergency Pulse, daily journaling and a portal to the Oracle.
- Rewire LabFrequencies, subliminal overlays and sound baths.
- Inner WorkTrigger Tracker, Pattern Breaker, Shadow Dialogue, Daily Mantra, Light Mirror and more.
- Body MapA visual map of where you feel discomfort in your body.
- Progress HubManifestation Log, Proof Bank and Mindset Shift Tracker.