Welcome to Sleep Soundly, where we gather each day to prepare your mind and body for the rest they truly deserve. I'm Julia Cartwright, and I'm so glad you're here with me today.

You know, mid-December is a peculiar time. The days are shortest, the nights are longest, and yet somehow we find ourselves busier than ever. If you're feeling a little wound up tonight, a bit restless even as darkness falls early, you're not alone. The holiday season has a way of tangling our nervous systems into knots. But here's the good news: we have exactly what we need to unwind, and it's right here in this moment together.

Let's start by finding a comfortable place to sit or lie down. Maybe you're on your bed, maybe you're on the couch wrapped in something soft. Whatever feels right. And as you settle in, take a moment to notice the weight of your body being held by whatever's beneath you. You're supported. Let that sink in.

Now, let's begin with a gentle breath. Breathe in naturally through your nose for a count of four. Hold it for just a heartbeat. Then exhale slowly through your mouth for a count of six. That longer exhale is key tonight. It signals to your nervous system that you're safe, that you can let go. Again, in for four, hold, out for six. Beautiful.

Now we're going to try something I call the Body Scan with Gratitude, because tonight we're not just releasing tension, we're acknowledging what that body of yours has done all day. Starting at the crown of your head, imagine a warm, gentle light slowly traveling downward. As it reaches your forehead, your eyes, your jaw, notice any tightness and simply say thank you. Thank you for thinking, for seeing, for holding space today. Move that light down through your shoulders, your chest, your arms. Each area gets your silent gratitude. Continue down your spine, your belly, your legs, all the way to your fingertips and toes. Wherever you notice sensation, you're meeting it with appreciation instead of resistance. This shifts everything. You're not fighting your body into sleep. You're befriending it.

Take three more slow breaths here, letting each exhale carry away the day's weight.

As you finish our time together, remember this: good sleep isn't something you force. It's something you invite by being present, by breathing consciously, and by treating your body like the loyal friend it truly is. Try that body scan tonight before bed, and notice what shifts.

Thank you so much for joining me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Your commitment to rest is beautiful. Please subscribe so we can do this together tomorrow night too. Sweet dreams.

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This content was created in partnership and with the help of Artificial Intelligence AI