Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here for Sleep Soundly today. Whether you're sitting down at the end of a long day or you're already tucked in bed, I want you to know that taking this time for yourself right now is exactly what you need. December can feel like a whirlwind, can't it? There's so much momentum, so many things pulling at your attention. And here's the thing I've noticed: when life gets busy like this, our sleep is often the first thing to suffer. Our minds keep spinning even when our bodies desperately want to rest. So today, we're going to work with that spinning mind, and I'm going to teach you a technique I absolutely love called the Body Scan with Gratitude. It's my secret weapon for transitioning from that busy energy into genuine rest.

Let's start by finding a comfortable position. If you're in bed, wonderful. If you're sitting, that works too. Let your shoulders drop away from your ears, and take a moment to feel how you're being held right now, whether that's by a pillow, a chair, the ground beneath you. Notice that support. Now, let's begin with three deep breaths together. Breathe in slowly through your nose for a count of four, hold for four, and exhale completely through your mouth. Again. Four counts in, hold, and release. One more time. Let yourself begin to settle.

Now, here's where the magic happens. We're going to scan through your body from the top of your head all the way down to your toes, but with a twist. As you notice each part, I want you to whisper a tiny thank you to it. Start at the crown of your head. Feel it. Thank it for thinking, for worrying, for loving, for everything it held today. Move to your face and your jaw. Soften them. Thank your eyes for seeing beauty. Your mouth for speaking truth. Drift down to your shoulders and your heart. These are the places that carry weight. Thank them for their strength. Continue down your arms and hands. Thank them for doing, for touching, for reaching. Move to your belly, your back, your legs. Every single part deserves gratitude. When you reach your feet, pause there and feel them grounded, supporting you always.

As you rest here, let the gratitude settle over you like a warm blanket. This practice rewires your nervous system. Instead of focusing on tension, you're shifting toward appreciation. And that shift? That's what opens the door to real, restorative sleep.

Tonight and every night, return to this body scan. It takes just five minutes, and it's profoundly powerful. Thank you so much for spending this time with me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Please subscribe so you never miss a practice. Sleep well, friend.

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