Welcome back to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here. You know, it's mid-December, and I'm sensing something many of you might be feeling right now—that restless, scattered energy that comes with the holiday season. Your mind's probably juggling a dozen things even as your head hits the pillow. So today, we're going to do something really special together to help you find that deep, anchored calm before sleep.

Let's start by settling in. Find a comfortable seat, or if you're already in bed, that's perfect too. The goal here is to feel supported, like you're being held by something safe. Take a moment to notice the surface beneath you. Really feel it. The weight of your body becoming heavier, sinking in.

Now, let's begin with your breath. Breathe in through your nose for a count of four, and as you exhale through your mouth, let it be a little longer—maybe a count of six. There's no rush. Your body knows how to do this. Again, in for four, out for six. Feel that exhale? That's your nervous system getting the message: we're safe now. We can rest.

Here's what we're going to practice today—I call it the Body Scan with Gratitude. It's perfect for quieting that overactive mind because you're giving it something simple and grounded to focus on.

Starting at the crown of your head, bring your awareness there. Imagine a warm, golden light. Notice any tension, and instead of fighting it, whisper a quiet thank you. Thank you, head, for thinking today. For worrying, for caring, for being you. Now that light slowly melts down through your forehead, your eyes, your jaw. Thank you for holding emotion. For seeing beauty today. Let it move.

Down to your neck and shoulders—often where we store everything, right? Thank you for carrying me. For holding me up. The light flows down your arms, all the way to your fingertips. Thank you for creating, for touching, for working.

Your chest and heart. Thank you for beating. For feeling. For loving. Down through your belly, your lower back. Thank you for grounding me. For digesting. For being the center of my power. Now down your legs and all the way to your feet. Thank you for taking me where I need to go.

As you scan, notice: is there a place where you're holding tension? Don't force it away. Just acknowledge it. Gratitude isn't about everything being perfect; it's about recognizing what's real.

Take three more deep breaths here, letting your body feel completely supported by everything beneath you.

This practice is magic because gratitude naturally quiets the "what if" mind. When you're appreciating what is, you're not fighting what might be. Try this tonight before bed, and I promise you'll notice a shift.

Thank you so much for listening to Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Please subscribe so you never miss a practice. Sweet dreams.

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