Cultivating Calm: A Soothing Body Scan for Restful Sleep

Welcome to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's early February, that time when our bodies are asking for a little extra rest and our minds are still buzzing with new year energy. If you've been feeling like your sleep is a bit scattered, like your thoughts won't settle down the moment your head hits the pillow, you're not alone. Today, we're going to work with that together.

Let's start by finding a comfortable position, whether you're sitting or lying down. Take a moment to really notice where your body meets the surface beneath you. Feel that support. Your job right now is just to be here, nothing else. Go ahead and let your eyes gently close.

Now, let's settle your nervous system with some intentional breathing. Breathe in slowly through your nose for a count of four. Hold it for four. Then exhale through your mouth for six. That longer exhale is the magic here, by the way. It signals to your body that it's safe to relax. Let's do that three more times together. In for four, hold, and out for six. Again. And one more time.

Now we're going to try something I call the Body Scan Journey. This is my favorite pre-sleep practice because it gives your restless mind something to do that actually helps it wind down. Start by bringing your attention to the top of your head. Don't try to change anything, just notice. Is it tense? Warm? Neutral? Just observe, like you're watching clouds pass by. Now slowly move your attention down to your forehead, your eyes, your cheeks. Breathe into each area as you pass through. Move down to your jaw, your neck, your shoulders. A lot of us hold tension here, so take your time. Breathe into your shoulders and imagine them getting heavier, sinking deeper. Continue down through your chest and belly. Feel your breath moving through this space. Down through your hips, your thighs, your knees, your calves, all the way to your feet. As you reach each part, imagine it becoming heavier, more relaxed, more ready for rest.

Here's what makes this practice so powerful for sleep: your mind can't spin in worry when it's busy noticing sensation. You're basically giving your anxious thoughts a job that bores them to sleep.

Tonight, before bed, do this body scan one more time. Notice how much slower and deeper you naturally breathe. That's your body remembering what rest feels like.

Thank you so much for joining me on Sleep Soundly today. Please subscribe so you don't miss tomorrow's practice. Your best sleep is waiting for you.

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