Welcome back, friend. I'm Julia, and I'm so glad you're here with me today. You know, this time of year—right after the holidays—our minds tend to be spinning like tops, don't they? All those gatherings, the travel, the late nights catching up with loved ones. Your nervous system is probably asking for a little mercy right about now. Well, you've come to the right place. Today, we're going to practice something I call the "body scan softening," and I promise it's going to feel like giving yourself the gentlest of permission slips before bedtime.

Let's start by finding a comfortable spot—whether that's your bed, a couch, or even a chair. Settle in like you're nestling into a really good book. Now, just notice your breath without changing it. Not fixing it, not perfecting it. Just observing it the way you'd watch clouds drift across the sky. You don't need to do anything special. Your breath is already doing exactly what it needs to do.

Now, we're going to begin our main practice. Imagine a warm, gentle light starting at the crown of your head. This isn't something you have to visualize perfectly—just the sense of it is enough. As you breathe out, imagine this light flowing down slowly, like honey, melting any tension it touches. Your forehead softens. Your eyes grow heavy. Your jaw releases.

With your next exhale, feel that warmth move down your neck and shoulders—those places where we carry the weight of the day. Soften there. Let gravity do its job. Continue down into your chest, your belly. With each breath out, you're not fighting anything; you're simply allowing. Down through your hips, your thighs, your knees. That golden light moves all the way to your feet, grounding you, anchoring you to rest.

Spend a moment here, in this softened state. You don't have to achieve anything. Sleep isn't a performance. It's a homecoming. Your body knows exactly what to do when you stop directing traffic in your mind.

As we close, take one more deep breath together. Notice how different you feel. This softening? You can return to it anytime. Even three conscious breaths using this imagery before bed will signal to your nervous system that you're safe, that you're held.

Thank you so much for spending these moments with me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. If this practice resonated with you, please subscribe so you never miss an episode. Your future well-rested self will thank you. Until next time, be gentle with yourself.

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