Golden Light: Your Body's Permission to Rest

This is your Sleep Soundly, Daily Mindfulness Exercises for Better Rest Podcast.

Hello and welcome back to Sleep Soundly. I'm Julia Cartwright and I'm so glad you're here.

Whether you're sneaking in this practice during your lunch break or you're settling in as the day

winds down, I want you to know that showing up for yourself right now, even for just a few minutes,

is exactly what your nervous system needs. So take a breath with me. You've made it through

another day and that's worth acknowledging. Let's start by getting comfortable wherever you are.

If you can, find a place where you won't be interrupted for the next few minutes. You can sit,

lie down, whatever feels right. Now, place one hand on your heart and one on your belly.

Feel that? That's you. That's the person who deserves rest tonight. Begin to breathe naturally,

nothing forced. As you inhale, imagine drawing in coolness like a gentle breeze on your skin.

As you exhale, release the weight of the day, the decisions made, the things left undone.

In through the nose if that's comfortable. Out through the mouth. Again, in, out.

Now I want to introduce you to what I call the body scan for sleep readiness.

This is your secret weapon for shifting from daybrain to nightbrain.

Starting at the proud of your head, imagine a warm golden light slowly moving down your body.

As it passes through each area, that part of you becomes heavy, becomes calm,

becomes ready for rest. Feel that light moving down your forehead,

melting away any tension you're holding there. Down across your eyes, your cheeks,

your jaw is unclenching. That's it. Down your neck and shoulders,

those hardworking muscles finally letting go. The light travels down your spine,

vertebra by vertebra, each one releasing its grip. Continue this light down through your chest,

your belly rising and falling naturally. Down your arms, all the way to your fingertips.

And now, down your legs, that heavy weighted feeling spreading from your hips,

all the way to your toes. Your whole body is now infused with this warm, settling light.

You're ready. You're held. As we close, remember this practice isn't just for bedtime.

Anytime today when you feel tension building, place your hands on your heart and belly

and recall that golden light. That's your anchor. That's your permission to slow down.

Thank you so much for spending these minutes with me on SleepSoundly,

daily mindfulness exercises for better rest. If this practice served you,

please subscribe so you don't miss tomorrow's session. Your future self will thank you,

sweet dreams. Make sure you hit the subscribe button and never miss that.

Thanks for listening.