A Guided Wind-Down Practice for Sleep

Today’s episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We’ll start by moving through a short discharging sequence to process any lingering stress from the day, then move into some gentle breathwork.

This first part of the practice can be done standing beside your bed, sitting on the edge of it, or already lying down — whatever feels right for where you are tonight.

There's nothing you need to do to prepare, just be here as you are, hit play and let's begin.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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Transcript

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Today's episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We'll start by moving through a short discharging sequence to process any lingering stress from the day and then move into some gentle and settling breath work. This first part of the practice can be done standing beside your bed, sitting on the edge of it, or even already lying down. Whatever feels right for where you are tonight. There is nothing you need to do to prepare, just coming in as you are. Whatever your day has been, we are going to settle it and close the door on it together. Let's begin. So wherever you are standing, sitting, or already in bed, begin to gently shake your hands, almost like you're flicking water off your fingertips. And if you want, you can let that move up into your wrists or your forearms, your shoulders. And none of this needs to look a certain way here, just allowing your body to shake, to shimmy. Maybe you get your shoulders involved. Now letting that slow and stop. Shifting now into a gentle sway. Side to side, easy and slow. Picture yourself a tree in a light wind side to side. And let that swaying slow and stop. Now bringing your hands together, palm on palm, and I want you to rub them together back and forth like you're warming them up. Keep rubbing a little more, a little more, a little more. Now gently take one hand and cup the base of your skull at the back of your head and place the other across your forehead. Elbow soft, gently holding, containing your head and your thoughts. Notice the temperature of your hands, the gentle pressure containing your mind. And take a slow breath in and a long sighing exhale out. Just holding here for a couple more breaths, letting your mind settle. With your next exhale, gently releasing your hands, letting your arms come back down. Now, if you've been standing or sitting at the edge of your bed, now is the time to move into your bed if you aren't there already. And allow yourself to get comfortable. Really focus on getting comfortable. You can be on your back, on your side, whatever position feels the most restful for you. Know that your only job for the next few minutes is to rest, not to fall asleep, not to do something the right way, not to fix or process or plan. Just to be here, to settle into rest and follow your breath. Just to be here with your body, with your breath. And if your mind wanders, and it likely will, that's not a problem. Just notice it and come back to my voice. Come back to your next breath. Noticing and returning is part of the practice. Now let your eyes close and take a few natural breaths. Breathing in and out. Just noticing your breath. Coming in, feeling your body expand. And as it flows out, notice your body on the lower. Now we're going to do three physiological sighs together. This practice is a double inhale through your nose. The first inhale is a full breath. The second inhale just fills up your lungs a little more with a slow sighing exhale out your mouth. It'll sound like this. A short second sniff at the top. Fully expand your lungs and a long slow exhale out through your mouth. Let it feel a little longer than necessary. Again, full breath in. Second short inhale, push the limits of your lungs and a slow exhale out your mouth. One more time in your own pace. Noticing your shoulders soften, your body soften as you let your breath return to a normal rhythm for a moment. Just breathing in and out, however feels natural for you right now. What we'll move into next is an extended exhale breath. It's really simple. You're going to inhale. Our inhale always slightly activates our nervous system, and our exhale settles it. So for this practice, we're going to focus on making our exhale a little slower, a little longer to pull on our body's relaxation response. I'll start by counting you in with a three-second inhale and then a five-second exhale for a few breaths. And then I'll let you find your own rhythm for the extended exhale. So go ahead and let your breath out. And you're going to inhale for one, two, three, exhale, five, four, three, two, one. Inhale, one, two, three, exhale, five, four, three, two, one. Again, slow breath in and exhale a slower and longer breath out. Breathing in and out. You can let go of the counting. Just keep this feeling of a full inhale and a long extended exhale, longer than your breath in. Your breath may be settling. Now letting go of that intentional extended exhale and just keep breathing in whatever way feels the most calming and natural for you right now. Now bringing your awareness to your body, specifically to where your body comes in contact with the mattress below you. Breathing in. Surrendering, sinking into the bed beneath you. Taking another breath in. And with that exhale, soften, surrender, release. Notice how your body gets a little heavier with each and every breath. Focusing on the sensation of being held, of being supported by the surface beneath you. Right now you are safe. You are still, and your body is prepared to rest.