Hey there, and welcome to today's Sleep Soundly practice. I'm so glad you've carved out this moment for yourself. Right now, in early spring of 2025, many of us are feeling the weight of ongoing transitions - work pressures, seasonal shifts, personal challenges. Maybe you've been struggling to quiet your mind at night, or finding it hard to truly disconnect and rest.

Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle. Feel the surface beneath you, supporting you completely. Take a deep breath in through your nose, letting it fill your lungs, and then release it slowly through your mouth. Just like that. Each breath is an invitation to soften, to release.

Today, we're going to explore a gentle practice I call "Wave Breathing" - a technique designed to help calm your nervous system and prepare your body for deep, restorative sleep. Imagine your breath as a soft, rhythmic ocean wave. As you inhale, the wave rises - slow, steady, expansive. As you exhale, the wave recedes, carrying away tension, worry, the remnants of your day.

Breathe in for a count of four. Hold for a moment at the top of the breath. Then exhale for a count of six, feeling the wave of breath wash through you. Notice how each cycle creates a natural, soothing rhythm. Your body knows how to do this. Your mind can learn to follow.

If thoughts arise - and they will - simply observe them like passing clouds. No judgment. Just gently return to the wave of your breath. Each time you do this, you're training your mind to let go, to rest.

As we complete this practice, carry this sense of gentle flow with you. Remember that rest is not a luxury, but a necessary act of self-care. Tonight, when you prepare for sleep, return to this wave breathing. Trust that your body knows how to find its natural rhythm of rest and renewal.

Thank you for joining today's Sleep Soundly practice. If this resonated with you, please subscribe and share with anyone seeking more peaceful nights. Until next time, breathe easy.