One Simple Evening Aroma Ritual for Calm & Sleep (Free PDF)

New here? Start with this ritual.

This is a gentle 5–10 minute evening aroma ritual designed to help the body slow down and transition into rest.

It does not require preparation, discipline, or special conditions.

You can do it even on days when you feel exhausted or overstimulated.

The ritual is intentionally simple and grounding, using familiar elements and a calm pace.

Its purpose is not to fix sleep or change anything — but to gently signal to the nervous system that the day is complete.

This free guide is offered as a quiet starting point for working with scent, the body, and emotional regulation — before any analysis, testing, or deeper exploration.

Included:

• One simple evening aroma ritual (5–10 minutes)
• Gentle, optional extensions
• Clear, non-medical guidance
• A calm, supportive tone without pressure or expectations

This ritual is suitable for sensitive, tired, or overwhelmed moments, and can be returned to whenever simplicity is needed.

Created by aromatherapist and olfactotherapy practitioner Elena Zhidkova-Rice.