Body Scan Pause: Permission to Rest and Let Go

Welcome back, friend. I'm Julia, and I'm so glad you're here with me today. It's Thursday evening, and I know that restless energy might be creeping in—that feeling where your mind's already racing ahead to tomorrow, your body's tense, and sleep feels like something that happens to other people. Sound familiar? Well, you're not alone, and you're definitely in the right place. Today, we're going to practice something I call the Body Scan Pause, and it's going to feel like giving yourself permission to just... stop.

Let's settle in together. Find a comfortable seat or lie down—whatever feels right for your body. No need to be perfect about this. Just let yourself arrive here, exactly as you are. Take a moment to notice where you're sitting or lying, the weight of your body being held by whatever's beneath you. That's your foundation, and it's solid.

Now, let's begin with three intentional breaths. Breathe in slowly through your nose for a count of four, feeling the cool air. Hold it gently for a beat. Then exhale through your mouth, long and warm, like you're fogging a mirror. One more time. In through the nose, out through the mouth. And once more. Beautiful.

Here's where the magic happens. We're going to do a body scan, but with a twist. Instead of checking in with judgment, we're going to listen to each part of your body like it's a trusted friend trying to tell you something. Start at the crown of your head. Maybe there's tension there, maybe not. Just notice. Don't fix it. Move slowly down through your forehead, your jaw—and often that jaw holds so much—your neck and shoulders, wherever you carry stress.

Continue down through your chest, your heart, your belly. Notice if your shoulders are near your ears; if they are, let them drop with a gentle exhale. Move down through your hips, your legs, all the way to your feet. With each area, imagine breathing in calm and breathing out permission. Permission to rest. Permission to let go.

This isn't about achieving perfect relaxation. It's about honest awareness. When you know what your body's holding, you can actually help it release.

As we close, remember this: tonight, when you're getting ready for bed, spend just two minutes with your body scan. Two minutes can rewire your nervous system more than you'd think. Your body knows how to rest; sometimes it just needs you to step out of the way.

Thank you so much for practicing with me today on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Your commitment to better sleep ripples out into everything you do. Please subscribe, leave a review if you feel moved, and I'll see you tomorrow for another practice. Sleep well.

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