Monday Morning Calm: Plant Seeds of Sleep Tonight

Welcome back, friend. I'm Julia, and I'm so glad you're here with me today. You know, it's Monday morning as we're recording this, and I'm betting some of you are already feeling that familiar tension creeping into your shoulders. That anxious hum that says, "I need to get things done," even though bedtime feels like a million years away. Sound familiar? Here's the thing about Monday mornings—they have a way of hijacking our nervous system, making it nearly impossible to truly rest when night finally arrives. So today, we're going to plant some seeds of calm right now that'll bloom when your head hits the pillow tonight.

Let's begin by finding a comfortable place to sit or lie down, somewhere that feels safe. Go ahead and settle in. Maybe adjust your shoulders, let them drop away from your ears. Notice the weight of your body being held by whatever's beneath you. That's your foundation. That's what's got you.

Now, let's just breathe together for a moment. In through your nose, slow and gentle, for a count of four. Hold it for just a beat. And out through your mouth, a little longer this time, for a count of six. Again. In for four, hold, and out for six. Beautiful. You're already signaling to your nervous system that you're safe. That it can stand down.

I want to teach you something I call the Body Scan Pause, and it's absolutely magic for better sleep. Throughout your day, stress collects in your body like dust on a shelf. Tonight, we're going to create a practice that sweeps it all away.

Close your eyes now. Starting at the crown of your head, I want you to mentally travel downward, like a warm light moving through your body. Notice your forehead. Is it tense? Just acknowledge it without judgment. Let it soften like butter in sunshine. Move to your jaw. So many of us clench here. Let it hang loose. Down to your neck and shoulders. Breathe into any tightness you find. Your chest, your belly, your hips. All the places you've been holding today. Keep moving down through your thighs, your calves, all the way to your toes.

As you scan, imagine each exhale releasing tension like steam from a teapot. You're not forcing anything. You're simply noticing and allowing.

When you do this tonight before bed, you're essentially giving your body permission to let go of the day. Spend just five minutes on this scan. It's like tucking yourself in with kindness.

I want to thank you for joining me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. This practice works best when it becomes a ritual, so I hope you'll subscribe and join me again tomorrow. Your better sleep is just a few conscious breaths away.

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