Hello, and welcome back to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here with me today. On this Saturday morning in early January, I know many of you are carrying a little extra mental weight. The holidays just wrapped up, routines are still finding their footing, and your mind might be doing laps like it's training for a marathon it never signed up for. That's exactly what we're going to gently untangle today.

Let's find a comfortable seat or lie down, wherever feels right. Maybe you're still in bed, maybe you've carved out a quiet corner of your home. Wherever you are, that's perfect. Let your shoulders drop away from your ears, and just notice what it feels like to arrive here, fully and without judgment.

Now, bring your attention to your breath. Not to change it or fix it, but simply to observe it like you're watching smoke drift from a candle. Breathe in through your nose for a count of four. Hold it gently for four. Exhale slowly through your mouth for six. That extended exhale is your nervous system's favorite lullaby. In for four, hold for four, out for six. Keep finding this rhythm, nice and easy.

Here's what I want you to notice during those longer exhales: imagine you're releasing the day's accumulated tension like sand slipping through your fingers. Each breath out carries away one small worry, one nagging thought, one thing your brain decided it absolutely had to solve at three in the morning. You don't have to banish these thoughts. Just acknowledge them kindly and let them float downstream.

Continue this breathing pattern for the next few minutes, and if your mind wanders, that's not failure. That's just being human. When you notice yourself thinking about your to do list or replaying a conversation, simply smile at your wandering mind and bring yourself gently back to the breath. In for four, hold for four, out for six.

You're doing beautifully. The work you're doing right now, this pause you're taking, is exactly what your sleep needs. Your brain is learning that you're safe, that rest is an option, that everything else can wait.

When you're ready, slowly bring your awareness back to the room. Maybe wiggle your fingers and toes. As you move through your day, whenever you feel that familiar tension creeping back in, remember this breath. You can return to this feeling anytime.

Thank you so much for listening to Sleep Soundly, Daily Mindfulness Exercises for Better Rest. If this practice brought you peace today, please subscribe so we can do this together again tomorrow. You deserve restful nights. Take gentle care.

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