Beth’s Yoga Journal | Day 007: Sunset as Medicine, A Practice for Presence

Bethan Dix
2 days ago
3 min read

Sunset as Medicine

There are moments that feel like they don’t need to be earned. A slow backbend under the setting sun. Breath catching the wind. Movement dissolving into stillness.

Not part of a structured flow. No metrics. No tracking. Just a pause and the quiet remembering that we belong to this Earth, exactly as we are.

🌿 The Wisdom in Stopping

We’re conditioned to believe that healing lives at the end of effort. But often, the nervous system doesn’t need more input. It needs space to soften, where we stop doing and start being.

And sunset offers that pause EVERY single day.

☀️ Why Sunset Is a Natural Regulator (Science-Backed)

This golden hour is more than beautiful, it’s biologically supportive. Here’s why stepping outside at dusk matters:

1. Sunset Light Triggers Natural Rest

As the sun dips, the blue light fades and warm amber tones emerge gently signalling melatonin production. Just 10–20 minutes of natural evening light can reset your sleep cycle and tell your body it’s safe to slow down.

→ Try it: Skip the screen. Watch the sky instead.

2. Dusk Helps Lower Cortisol, Lift Mood

Exposure to sunset light has been shown to reduce cortisol and increase serotonin balancing stress and mood regulation.

→ Try it: Take a short walk at dusk or sit facing the horizon.

3. Movement + Nature Activates the Vagus Nerve

Slow, rhythmic movement in natural settings, especially as light fades, co-regulates your system. It soothes the heart rate, calms digestion, and returns you to safety.

→ Try it: Gentle backbends, cat-cow, or swaying side stretches outdoors.

4. Awe Heals Too

Sunsets are one of nature’s most accessible awe experiences. Research shows awe boosts emotional resilience, reduces anxiety, and enhances life satisfaction.

→ Try it: Let wonder be your practice — not perfection.

Sunset Practice: A Simple Ritual for Joy

You don’t need a perfect routine. You need one quiet moment. Here’s a simple practice to try this week:

Sunset Grounding Flow (10–15 minutes)

Step outside before sunset find a patch of grass, balcony, or open window with light.
Begin with breath 4 counts in, 6 counts out. Feel the shift.
Move slowly try:
- Cat-Cow
- Low Lunge with a gentle twist
- Heart opener / Sphinx or Puppy Pose
- Seated forward fold
- Resting pose on the earth
Let go of the “how” it’s not about poses, it’s about presence.
End in stillness lie back and feel the earth hold you.
Notice colours, air on your skin, sounds around you.

Ask yourself: What if joy is here, in this pause?

Phrases to Guide the Practice

In my classes, especially at dusk, I offer gentle cues that invite presence rather than performance. Feel free to use these in your own sunset ritual:

“Let your breath arrive before your next move does.”
“Can you feel the air on your skin? Let that be part of the practice.”
“Stay a breath longer than you need to.”
“There’s no rush to become. You already are.”
“Pause here. Listen. What if joy lives in this stillness?”

These aren’t just poetic invitations, they’re nervous system cues. Each one gently reminds your body: You’re safe here. You don’t have to chase joy. You can feel it now.