Body Inventory: Melt Away March's Restlessness Before Bed

Welcome to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here. You know, it's early Sunday morning as we record this, and I'm thinking about all of you who might be carrying the weight of the week ahead. March can feel like that awkward middle child of seasons, right? Not quite spring, but winter's definitely overstayed its welcome. And that restlessness? It often shows up first in our sleep. So today, we're going to practice something I call the Body Inventory, and it's going to help you untangle that tension before it steals another night of rest.

Let's start by finding a comfortable seat, whether that's on your bed, a chair, or even lying down if that feels right. Take a moment to arrive here, fully. Feel your body making contact with whatever's supporting you. Notice that. Your job right now is simply to show up. Nothing fancy required.

Now, let's begin with three intentional breaths. Breathe in through your nose for a count of four, hold it for four, and exhale through your mouth for six. The longer exhale is key here, it signals your nervous system that it's safe to settle. One more time. In for four, hold for four, out for six. Beautiful.

Now here's where the magic happens. I want you to imagine a warm light, like honey or candlelight, starting at the very top of your head. As you breathe, this light slowly moves downward. Feel it warming your forehead, smoothing away any tension there. That constant mental chatter? It's melting. Down through your temples now, your jaw. Most of us hold stress in our jaw without even knowing it. Let it soften.

The light continues down your neck and shoulders. Notice any tightness, and instead of fighting it, imagine the light gently dissolving it, like ice melting on a warm spring day. There's no effort here, just awareness and warmth. Down through your chest and belly. Feel your breath moving freely. Down your arms, all the way to your fingertips. Down your back, your hips, your legs, all the way to your feet.

Take a moment to rest in this awareness. Your entire body has just given you permission to relax. That's not a luxury, it's information. Your nervous system remembers this feeling.

As we close, I want you to know that this body inventory is your secret weapon. Practice it tonight before sleep, and your mind will have nothing to convince about. Your body's already on board. Bring this warmth into your evening, and watch how differently you rest.

Thank you so much for joining me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Please subscribe so you never miss a practice. You deserve restorative sleep, and I'm honored to walk this journey with you.

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