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A Soft Landing: A Guided Mindfulness Practice for Restful Sleep
Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:
[Warm, welcoming tone]
Hey there, and welcome. I'm glad you've carved out this moment for yourself today. As we approach the final days of the year, I know many of us are feeling the weight of accumulated stress, perhaps wrestling with end-of-year pressures or the subtle anxieties that can bubble up as one year transitions to another.
[Soft, grounding voice]
Let's take a moment to really arrive here. Find a comfortable position – whether you're sitting or lying down. Close your eyes if that feels right. [PAUSE: 5 seconds]
Begin by taking a deep breath in... and a long, slow exhale. [PAUSE: 3 seconds]
Today, we're going to explore a practice I call "Soft Landing" – a gentle technique to help your nervous system release and prepare for deep, restorative rest.
Imagine your breath is like a soft, warm blanket. With each inhale, this blanket gently expands, creating a little more space in your body. With each exhale, it settles, bringing a sense of calm and quiet. [PAUSE: 5 seconds]
Now, bring your attention to any areas of tension. Maybe it's your shoulders, your jaw, the space between your eyebrows. As you breathe, visualize these areas becoming like soft clouds – light, malleable, gradually dissolving. [PAUSE: 4 seconds]
Picture your thoughts as leaves floating on a slow-moving stream. They're welcome to be there, but you don't need to chase them. Simply observe them drifting by, never holding on, always moving. [PAUSE: 5 seconds]
Your body knows how to rest. Your mind knows how to settle. Right now, in this moment, you're exactly where you need to be.
With your next few breaths, invite a sense of compassion. Compassion for yourself, for the journey you've been on this year, for the challenges you've navigated. [PAUSE: 4 seconds]
As we prepare to close, take one more deep breath. Feel the subtle shift – a softening, a releasing. [PAUSE: 3 seconds]
When you're ready, gently bring your awareness back to the room. Carry this sense of soft landing with you. Throughout your day, you can return to this breath, this gentle awareness, anytime you need a moment of calm.
[Closing with warmth]
Wishing you peace, and a truly restful day.
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago