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| Time | Activity | Purpose | |------|----------|---------| | 01:16 – 01:20 | Step onto the veranda barefoot. Breathe in the damp earth and tea aroma. | Grounding & sensory reset | | 01:20 – 01:28 | Brew a single cup of the estate’s second-flush black tea. No phone. | Mindful preparation | | 01:28 – 01:40 | Write three lines in a “Night Ledger” – one gratitude, one worry released, one creative idea. | Emotional clarity | | 01:40 – 01:52 | Listen to one song in full darkness (no lyrics, only instrumental). | Auditory entertainment | | 01:52 – 02:00 | Step outside and look at the stars. Identify one constellation using a paper map. | Wonder & perspective | | 02:00 – 02:16 | Gentle stretching or a slow walk to the nearest tea row and back. | Body movement before sleep | Breathe in the damp earth and tea aroma

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