Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here. You know, it's mid-November, and I can feel it in the collective consciousness—that moment when the days get shorter, the world asks more of us, and our nervous systems are practically vibrating like phone on silent. Sleep feels like a luxury we can't quite afford, doesn't it? Well, tonight's different. Tonight, we're giving your mind and body permission to actually rest.

So find yourself somewhere comfortable. Maybe you're in bed already, or perhaps you're on the couch with a cup of tea cooling beside you. Wherever you are, let your shoulders drop away from your ears. You don't need to hold onto the day anymore. It's already happened. You made it through.

Let's start with something simple. Place one hand on your heart and one on your belly. Feel the natural rhythm of your breath—no changing it, no fixing it, just noticing it like you're watching clouds drift by. Breathe in through your nose for a count of four. Hold it gently for four. Now exhale slowly through your mouth for six. That longer exhale? It's like you're telling your nervous system that you're finally safe. Do that three more times at your own pace.

Now, imagine your body is like a garden at dusk. As I guide you through this next part, we're going to water each section with awareness, letting tension drain into the earth where it belongs. Start at the crown of your head. Feel your forehead soften, your eyes heavy, your jaw loose like it's melting downward. Move that warm, gentle attention down your neck and shoulders—so many of us carry our worries here, so thank them for protecting you and let them go. Feel your chest opening, your heart settling. Your belly rises and falls with ease. Your legs feel heavy and rooted, your feet grounding you to something solid and true.

As you settle deeper into this space, imagine each exhale is like smoke drifting away, carrying the day's concerns with it. You don't need them anymore.

Before you drift off, here's what I want you to remember: sleep isn't something you earn through exhaustion. It's something you allow by getting out of your own way. Tomorrow, when stress creeps in, return to that longer exhale. Just one conscious breath can reset your whole nervous system.

Thank you so much for joining me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. You're doing something beautiful for yourself by showing up. Please subscribe so we can keep doing this together, because you deserve rest that feels like coming home.

Sweet dreams, friend.

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