How to engage all 5 senses for an evening of deep relaxation

Big Night In is a series where Canadian experts and creatives share advice on how to spend a magical night at home. It's the ultimate guide to staying in — whether solo or with friends — featuring thoughtfully curated ideas that are anything but routine.

Modern life fosters a never-present state, where endless distractions and demands keep us tethered to everything but the now. Sometimes, the most radical thing you can do is step away. So clear your calendar, put your phone on Do Not Disturb and make space for a restorative night at home that engages all five senses.

Meditation expert Nicole Mahabir suggests starting by transforming your space into a personal sanctuary "for introspection, hibernation and going within." Dim the lights or use candles to create a warm, soothing glow that's easy on the eyes. "Warm-coloured salt lamps, lanterns, floating tea lights or candlelit incense burners all work beautifully to make your space a little more radiant," she said.

Next, focus on calming scents. "Essential oil blends of lavender-chamomile, warming apple-cinnamon or earthy eucalyptus-cedarwood or pine can bring the room to a peaceful pause," Mahabir said. "Sandalwood, sweetgrass and sage also offer a bit of serenity." She says you can diffuse your favourite fragrance or let incense gently waft through the room.

To make your space more comfortable, Mahabir recommends bringing in soft cushions, plush blankets and cosy pillows. "Place the cushions so that you feel supported — either seated or in a supine position, lying down on a bamboo mat or comfortable tapestry rug," she said. Then, for a relaxing sound experience, Mahabir suggests playing something soothing, like a guided audio journey, singing bowls or recordings of ocean waves, rain falling or birdsong. 

Once your atmosphere feels right, begin your night with some mindful breathing. "Breathe in through the nose for a count of four, and breathe out through the nose for a count of four, anchoring the breath down into the abdomen as you inhale," Mahabir said. "With each breath, see if you can intend to relax a little bit more, feeling into the body, perhaps listening to the sounds around you, keeping your eyes closed with an inward gaze."

Next, Mahabir suggests doing a body scan to release tension, breathing in through the nose and out through the mouth now, exhaling with an audible sigh. "Gently take a moment to scan the body and simply acknowledge any pain, tension, emotion or disharmony by breathing into the parts of the body that need release in order to create space," she explained. 

To make the night feel even more special, Mahabir recommends incorporating a tea ritual. Mindfully prepare and pour a cup of your favourite blend, noticing all the sights and sounds of the process, before savouring the aroma, taste and warmth of the tea to "experience it fully."

Finally, end your evening with some self-care — like a warm bath, foot soak or guided yoga nidra session — followed by a moment of reflection or some journaling. "Each of these meditative moments is invested in your well-being and long-term health," Mahabir said.