Welcome to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here. You know, it's the middle of the day right now, and if you're listening, there's a good chance your mind is already spinning toward tonight. Maybe you're thinking about your to-do list, or wondering if you'll actually be able to wind down later, or perhaps you're just exhausted and worried that exhaustion will keep you awake. That's the cruel irony of sleep anxiety, isn't it? The more we want it, the further it runs.
But here's the thing: we can shift this right now. Today's practice is called Sensory Anchoring, and it's specifically designed to train your nervous system to recognize what calm actually feels like. So when bedtime comes, your body will remember.
Let's start by finding a comfortable seat, somewhere you can pause for just a few minutes. Maybe you're at your desk, maybe you're in your car, wherever you are is perfect. Take a deep breath in through your nose for a count of four, hold it for a moment, and release it slowly through your mouth. One more time. In through the nose for four. And out. Feel that slight shift? That's your parasympathetic nervous system saying hello.
Now here's where the magic happens. I want you to engage all five senses, but we're going to do it intentionally, like you're tasting each one. First, what do you notice you can see right now? Don't judge it, just observe. A light fixture, a plant, the texture of fabric. Spend a moment there.
Now listen. What sounds are present? The hum of air, maybe distant traffic, your own breathing. Let them exist without resistance.
What do you feel physically? The chair supporting you, your feet on the ground, the air on your skin. This is your body's way of saying you're safe right now, in this moment.
Can you smell anything? Coffee, soap, the air itself?
And if you were to notice taste, just the natural taste in your mouth, what's there?
By engaging all five senses this way, you're grounding yourself completely in the present moment. Your anxious mind can't live here because here is too real, too specific. When you practice this during the day, you're essentially creating a bookmark in your nervous system. Tonight, when you're in bed, you can return to this exact sensation of calm, and your body will recognize it.
So here's your practice for today: twice more before bed, take two minutes and anchor yourself through your senses. It's simple, it's powerful, and it genuinely works.
Thank you so much for spending this time with me on Sleep Soundly: Daily Mindfulness Exercises for Better Rest. Please subscribe so you never miss a practice, and remember, better sleep is just one breath away.
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This content was created in partnership and with the help of Artificial Intelligence AI
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