Hey there, welcome to Sleep Soundly. I'm so glad you've carved out this moment for yourself today. I know mornings can feel overwhelming - maybe you're already feeling the weight of emails, schedules, and endless to-do lists swirling around in your mind. But right now, in this moment, we're going to create a gentle sanctuary of calm.

Take a deep breath and let yourself soften. Feel your body settling, like a leaf slowly drifting down to rest on still water. Notice where you're sitting - the texture beneath you, the temperature of the air around you. Your only job right now is to be present.

Close your eyes if that feels comfortable. Begin to track your breath - not changing it, just observing. Notice how each inhale brings fresh energy, and each exhale releases tension. Imagine your breath like waves - rhythmic, predictable, soothing. When your mind starts to wander, which it absolutely will, simply notice that with kindness and return to the gentle rhythm of your breathing.

Now, I want to share a practice I call "Body Listening" - a technique designed to help you release the day's accumulated stress and prepare for restorative sleep. Starting at the top of your head, slowly scan down through your body. Wherever you notice tension - a tight jaw, contracted shoulders, clenched hands - imagine sending a warm, soft breath directly into that space. Picture tension dissolving like morning mist, leaving behind a sense of spaciousness and ease.

As you continue this gentle scanning, remember that your body is incredibly wise. It knows how to heal, how to rest, how to restore itself. Your job is simply to create the conditions for that natural restoration - by being present, by breathing, by allowing.

When you're ready, take one more deep breath. Wiggle your fingers and toes. Know that you can return to this practice anytime you need a moment of reset. Carry this sense of spaciousness with you throughout your day.

Thank you for practicing with me today. If this resonated, please subscribe and join us again tomorrow for another episode of Sleep Soundly. Wishing you deep rest and gentle peace.