Monday Reset: Your 5-Minute Nervous System Dimmer Switch

Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you've had a restless night recently or you're just trying to get ahead of sleep troubles, you've made a beautiful choice by carving out this time. On a Monday morning like this one, our minds are already spinning with the week ahead, aren't they? That mental chatter can absolutely follow us straight into bed tonight. So let's start fresh together.

Go ahead and find a comfortable seat or lie down if you'd like. You don't need to be perfect about this. Just settle into whatever feels good for your body right now. Let your shoulders drop away from your ears. Notice the places where your body touches the ground or the chair beneath you. That weight, that grounding—it's your anchor.

Now, let's begin with the breath. Not because you're doing it wrong, but because your breath is like a dimmer switch for your nervous system. Inhale slowly through your nose for a count of four. Feel the cool air entering. Hold it gently for four. Then exhale through your mouth for four, maybe even six if that feels right. That longer exhale? That's where the magic happens. It tells your body that everything is safe. Let's do that together now. In through the nose, four counts. Hold. Out through the mouth, longer and slower. Beautiful.

Now we're going to try something I call the body scan release. Starting at the crown of your head, imagine tension as if it's a gray mist. As you exhale, watch that mist drift away like smoke. Move slowly down through your forehead, your jaw—so many of us clench here—your neck and shoulders. With each exhale, that gray mist dissolves. Continue down through your chest and belly. Notice any tightness without judgment. Just acknowledge it and let it go. Down your legs, all the way to your toes. By the time you reach your feet, your whole body has been lovingly scanned and released.

The beautiful part? You can do this exact practice right before bed tonight. Five minutes is all you need. Your brain will start recognizing this as your signal to wind down, and over time, sleep becomes easier.

Thank you so much for joining me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. If this practice resonated with you, please subscribe so you never miss an episode. You deserve rest that feels restorative and genuine. I'll be here whenever you need me.

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