Hello, and welcome back to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here with me today. November evenings have this particular kind of restlessness, don't they? As we're heading into the darker months, our bodies are craving more rest, yet our minds seem determined to keep us wound up like old clock springs. If you're feeling that tension between exhaustion and racing thoughts, you're not alone. Today, we're going to work with something I call the body scan unwind, and I promise it's going to feel like the difference between a tangled necklace and silk laid flat.

Let's settle in together. Find a comfortable place where you can lie down or sit with your spine supported. Go ahead, get cozy. There's no rush. Now, take one long, deliberate breath in through your nose, and as you exhale, imagine you're releasing the entire day, all of it, like setting down a heavy grocery bag you've been carrying.

Here's what we're going to do. We're going to move through your body like a gentle spotlight, bringing warm awareness to each part as we go. I want you to notice, not to fix or change anything, just to notice. Start with your toes. Right now, can you feel them? Maybe they're cool or warm. Maybe you can barely feel them. That's perfect. There's no wrong answer here. Imagine a soft, golden light settling into them, and as it does, any tension just melts away like butter on warm toast. That light is now moving up through your feet, your ankles, your calves. You're not thinking about tomorrow's to-do list. You're not replaying this morning's conversation. You're here, just noticing.

The warmth continues up your thighs, your hips, your lower back. This is where many of us hold stress, so just breathe into this space. Let it soften. The light reaches your belly, your chest, your shoulders. Feel how your shoulders want to drop away from your ears. Let them. Your arms, your hands, your neck. And finally, the crown of your head, your face, your jaw. So many of us clench here. Consciously release.

You've just taken your nervous system on a guided tour toward rest. Here's the real magic: do this one more time tonight, right before bed. Fifteen minutes. That's your ticket to better sleep.

Thank you so much for joining me on Sleep Soundly. I'm honored to be part of your wellness journey. Please subscribe so you don't miss tomorrow's practice. You deserve restful nights. See you soon.

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