Hello there. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's late December, and I'm sensing something in the air—that peculiar restlessness that comes when the year is winding down and your mind is still spinning like a ceiling fan at full speed. Maybe you've got holiday obligations, or maybe you're just tired of being tired. Whatever's on your plate, tonight we're going to settle that busy brain of yours and prepare your body for the deep, restorative rest it's been asking for.

So find yourself somewhere comfortable. You might be in bed already, or maybe you're on the couch. Wherever you are, just make sure you're in a place where you can let your body fully relax. Go ahead and get settled now.

Let's start by simply noticing your breath. You don't need to change it or perfect it—just notice it moving in and out like the gentle rhythm of waves on a shore. If you're breathing through your nose, stay there. If your mouth is open, that's fine too. There's no wrong way to breathe. Take three natural breaths with me, and as you exhale each time, imagine you're releasing the weight of the day—just letting it drift away.

Now, I want to guide you through something I call the Body Anchor technique. This is particularly powerful for sleep because it gives your restless mind something concrete to focus on. Starting at the crown of your head, I want you to mentally scan downward, but slowly—like you're pouring warm honey from the top of your head all the way down to your toes. As this imaginary warmth touches each part of your body, consciously release any tension you find there. Notice your forehead softening. Your jaw unclenching. Your shoulders melting down, away from your ears. Continue this gentle scan down through your chest, your belly, your hips, your thighs, all the way to your feet. This isn't about fixing anything—it's about befriending every part of yourself with kindness and attention. When you finish at your toes, imagine roots growing from the soles of your feet, anchoring you safely to the earth beneath you. You're grounded. You're held.

Here's what I want you to remember as you drift off tonight: this practice works best when you return to it regularly. Tomorrow night, do it again. The week after, again. Your nervous system learns through repetition, and each time you practice, you're training your mind that bedtime is safe, that rest is possible.

Thank you so much for spending this time with me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Your commitment to better sleep is truly an act of self-love. Please subscribe so you never miss an episode, and sweet dreams are waiting for you.

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