Let Your Thoughts Float By: A River Meditation for Monday Night Rest

About this episode

Julia Cartwright guides listeners through a river meditation to help quiet racing thoughts before bed.

Welcome back to Sleep Soundly. I'm Julia Cartwright, and I'm so glad you're here with me. You know, it's Monday evening, and if you're anything like most of us, your mind might be doing laps right now. That racing-thoughts-before-bed feeling is so real, especially when the week ahead feels like a mountain you haven't quite figured out how to climb yet. So today, we're going to do something really simple that works beautifully for quieting that mental chatter. Let's start by settling in. Find yourself somewhere comfortable, somewhere you can just be for the next few minutes. If you're on your couch, that's perfect. In bed already, even better. Just make sure your spine has a little support. Take a moment to feel the weight of your body right now, held by whatever's beneath you. Notice how solid that feels. You're already supported, even before we begin. Now, let's breathe together. In through your nose for a count of four, and out through your mouth for a count of six. That's it. When we exhale longer than we inhale, we're sending a signal to our nervous system that says, relax. We're safe. Do this three more times at your own pace. Feel that? Here's our practice for tonight. I…

People in this episode

Host: Julia Cartwright

Topics covered

• mindfulness
• meditation
• mental health
• relaxation
• self-care

Keywords

• meditation
• mindfulness
• relaxation techniques
• sleep
• mental chatter

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