Settling Stones: Drop Your Thoughts, Clear Your Mind

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 early March, and I'm noticing something in the air—that restless energy of spring trying to break through winter's grip. If you've been lying awake lately, mind spinning like a ceiling fan on high, you're not alone. Today, we're going to practice something I call the "settling stones" technique, and I promise it's going to help you find that calm before the storm of sleep.

Let's begin by finding a comfortable seat, or if you're already nestled in bed, that's perfect too. Go ahead and close your eyes whenever you're ready. There's no rush here. Take a moment to feel your body making contact with whatever's supporting you right now. Feel that weight settling down, like you're slowly sinking into warm sand on a beach at dusk.

Now, let's anchor ourselves with three deep breaths. Breathe in through your nose for a count of four, hold it for four, and exhale slowly through your mouth for six. The longer exhale is the key—it tells your nervous system it's safe to rest. Again, in for four, hold for four, out for six. One more time, and really feel that exhale like you're releasing the entire day.

Here's where the magic happens. I want you to imagine your thoughts as stones dropping into still water. Don't try to stop them—that never works, does it? Instead, just notice each thought as it appears, acknowledge it gently, and imagine it dropping down, down, down into the depths below. There's no judgment here. Your worried thought about tomorrow's meeting? Stone. That random song stuck in your head? Stone. Watch it sink. The water ripples for a moment, but then it settles again, becoming clearer and smoother. Your breath is the ripples healing themselves, bringing calm back to the surface.

Continue this for the next few minutes. Thoughts come, stones drop, water settles. You're not fighting your mind—you're working with it, giving it something natural to do instead of wrestling matches at midnight.

As we wind down, notice how different your body feels now. Notice the softness in your shoulders, the quiet in your mind. This is the state you're cultivating—not perfection, but permission to rest.

Tonight, remember your settling stones. When sleep feels far away, return to this practice. Drop those thoughts, let the water clear.

Thank you so much for joining me today on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Please subscribe so you never miss a practice. You deserve restful nights, and I'm honored to guide you there. Sleep well, friend.

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