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"Cultivate Tranquility: A Gentle Journey to Soothing Sleep"
- 2025/05/07
- 再生時間： 3 分
- ポッドキャスト
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サマリー
あらすじ・解説
Hi there. Welcome to today's Sleep Soundly practice. I know today might feel particularly challenging - with work pressures building, unexpected changes swirling, and that sense of persistent background anxiety that can make restful sleep feel like an impossible dream.
Let's create a gentle sanctuary together right now. Find a comfortable position - whether you're lying down or seated - and allow your body to soften. imagine your muscles are like gentle waves slowly releasing tension, becoming smooth and calm.
Take a deep breath in through your nose, drawing in cool, quiet air. And exhale slowly through your mouth, feeling your shoulders drop, your jaw unclench. With each breath, you're signaling to your nervous system that you're safe. That it's okay to relax.
Tonight's practice is about creating a bridge between your waking awareness and peaceful sleep. We'll explore a technique I call "body listening" - a compassionate way of tuning into your physical experience that naturally invites relaxation.
Begin by bringing your attention to your feet. Notice their temperature, their weight against the surface beneath you. Imagine tiny waves of soft warmth slowly moving up from your toes, through your ankles, gently washing away any stored tension. No need to force anything - just observe with kindness.
Continue this wave of attention moving through your calves, your knees, your thighs. Each area you focus on seems to become slightly lighter, slightly more relaxed. Like clouds gradually dissolving in a vast, quiet sky.
As this warm awareness moves through your hips, your lower back, your chest - notice how your breath naturally becomes slower, more rhythmic. Your body knows how to rest. Your body knows how to heal.
Allow this wave of gentle attention to flow through your shoulders, down your arms, into your hands. Feel the subtle pulse of relaxation, like a quiet lullaby moving through your system.
Your neck softens. Your facial muscles release. Your mind becomes like a calm lake - thoughts drifting by without disturbing the underlying stillness.
As we complete this practice, remember: you can return to this sense of calm anytime. Breath is always your anchor, your home base.
Thank you for practicing with me today. If this practice supported you, please subscribe and share Sleep Soundly with someone who might need some extra rest. Wishing you deep, nourishing sleep.
Let's create a gentle sanctuary together right now. Find a comfortable position - whether you're lying down or seated - and allow your body to soften. imagine your muscles are like gentle waves slowly releasing tension, becoming smooth and calm.
Take a deep breath in through your nose, drawing in cool, quiet air. And exhale slowly through your mouth, feeling your shoulders drop, your jaw unclench. With each breath, you're signaling to your nervous system that you're safe. That it's okay to relax.
Tonight's practice is about creating a bridge between your waking awareness and peaceful sleep. We'll explore a technique I call "body listening" - a compassionate way of tuning into your physical experience that naturally invites relaxation.
Begin by bringing your attention to your feet. Notice their temperature, their weight against the surface beneath you. Imagine tiny waves of soft warmth slowly moving up from your toes, through your ankles, gently washing away any stored tension. No need to force anything - just observe with kindness.
Continue this wave of attention moving through your calves, your knees, your thighs. Each area you focus on seems to become slightly lighter, slightly more relaxed. Like clouds gradually dissolving in a vast, quiet sky.
As this warm awareness moves through your hips, your lower back, your chest - notice how your breath naturally becomes slower, more rhythmic. Your body knows how to rest. Your body knows how to heal.
Allow this wave of gentle attention to flow through your shoulders, down your arms, into your hands. Feel the subtle pulse of relaxation, like a quiet lullaby moving through your system.
Your neck softens. Your facial muscles release. Your mind becomes like a calm lake - thoughts drifting by without disturbing the underlying stillness.
As we complete this practice, remember: you can return to this sense of calm anytime. Breath is always your anchor, your home base.
Thank you for practicing with me today. If this practice supported you, please subscribe and share Sleep Soundly with someone who might need some extra rest. Wishing you deep, nourishing sleep.