Reset and Restore: A Body Scan for Peaceful Slumber

Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today for Sleep Soundly. You know, it's mid-January, and I'm willing to bet that restless energy is still clinging to you like a sweater you can't quite shake off. The holidays are over, the new year pressure is real, and your mind is probably doing laps at bedtime instead of winding down. Sound familiar? Well, today we're going to work with something I call the body scan reset, and it's honestly one of my favorite tricks for telling your nervous system that the day is done.

So let's settle in together. Find yourself in a comfortable position, whether that's lying down or sitting somewhere cozy. There's no wrong way to do this. Just let your shoulders drop away from your ears and take a deep breath in through your nose, slow and deliberate, like you're drawing in the smell of fresh bread cooling on a windowsill. Now exhale through your mouth with a gentle sigh. Do that one more time. In through the nose, out through the mouth. Beautiful.

Now I want you to imagine your awareness as a warm light, something gentle and curious, like candlelight. We're going to move this light slowly through your body, and wherever it lands, you're simply going to notice what you find there without judgment. Start at the crown of your head. Notice any sensations there. Temperature, tension, tingling, or maybe just neutral space. That's all perfect.

Now let that light drift down to your forehead, your eyes, your cheeks. Notice if you're holding any tension in your jaw. Many of us clench there without even knowing it. Let it soften. Move down to your throat, your shoulders, your arms. Feel the weight of them against whatever is supporting you. Continue down your chest and belly. This is where we often hold stress, so take an extra breath here if you need it. Let your abdomen rise and fall naturally.

Drift down through your lower back, your hips, your thighs, your knees, all the way to your feet. Imagine that warm light pooling there, grounding you into the earth beneath you. You've scanned your entire body, and in doing so, you've sent a message to your nervous system that you're safe, present, and ready to rest.

Take three more gentle breaths and when you're ready, slowly bring your awareness back to the room.

Thank you so much for spending this time with me today on Sleep Soundly. If this practice resonated with you, please subscribe so you don't miss tomorrow's exercise. Better sleep is absolutely within reach. See you soon.

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