Hello, and welcome back to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here. You know, it's mid-November, and I can feel that shift in the air, can't you? The days are getting shorter, the evenings come faster, and suddenly we're all wondering why our sleep feels more elusive than ever. If you've been lying awake lately, mind spinning like a hamster wheel, you're not alone. Tonight, we're going to work with what I call the "settling practice," and it's going to help you transition from your busy day into real, restorative rest.

Let's begin by finding a comfortable position. Whether you're sitting or lying down, just make sure your spine feels supported. Take a moment to notice the weight of your body right now. Feel that? That's you, grounded and safe. Now, let's start with three intentional breaths. Breathe in through your nose for a count of four, hold for a moment, and release slowly through your mouth. Again. And once more. Good.

Now, I want you to imagine that your nervous system is like a radio dial. All day, you've been tuned to the high-frequency stations, right? The urgent stuff, the stressful stuff, the notifications and demands. Tonight, we're turning that dial down slowly, station by station, until we find the peaceful frequency underneath.

Here's the practice. Starting at the crown of your head, bring your full attention there. Don't try to change anything, just notice. Is there tension? Softness? Warmth? Simply observe. Now, imagine a gentle wave of relaxation flowing down from that spot, like honey moving slowly down through your face, your jaw, your neck. Feel your shoulders dropping as that wave continues. Down through your chest, softening your heart space. Your belly rises and falls with your natural breath. The wave continues down your legs, all the way to the soles of your feet, grounding you completely.

Stay here for a moment. You're safe. You're held by this practice, by this moment, by your own intention to rest well.

As we close, here's the practical bit: use this image tomorrow morning too. When you wake up, even before you check your phone, remember that honey-like wave. It sets the tone for calm throughout your whole day, which actually helps you sleep better tomorrow night. It's like giving yourself a gift twice.

Thank you so much for spending this time with Sleep Soundly. Your commitment to better rest matters. Please subscribe so you don't miss tomorrow's practice, and remember, you deserve sleep that feels as nourishing as it sounds. Sweet dreams.

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