Okay, true story. Last month, I found myself in what might be my least favorite place, the dentist chair. Even before the work started, my whole body was rigid.I was clutching my phone in one hand and the TV remote they'd given me in the other. Both gripped so tightly, I'm surprised I didn't break them. My heart was racing, my breathing shallow, and all I could think about was escaping as quickly as possible. The next day, while reaching into my purse to pay for something, I made a mortifying discovery. The dentist's TV remote was there, right next to my phone. I'd been so overwhelmed that I'd absentmindedly tossed their remote into my bag along with my own phone. I know, it was so embarrassing returning it. What I experienced that day was my nervous system in full-on alert mode. My fight-or-flight response activated over something that wasn't actually dangerous. My body couldn't tell the difference between a simple dental procedure and a genuine threat. And to any dentist listening, I promise, I appreciate your expertise and acknowledge that modern dentistry can be quite relaxing for many people, just not me. So here's the thing about our nervous system.It doesn't just activate during obvious stressful events. Throughout our day, it's constantly responding to subtle triggers. The ping of a notification, a deadline, an uncomfortable conversation, financial worries, or even just the accumulated tension of everyday life.Sometimes we're aware of these activations, but often they operate below our conscious awareness, leaving us unable to quiet our minds when bedtime arrives. That's why, whether you've had a visibly stressful day or not, if you're finding it difficult to fall asleep right now, your nervous system might be stuck in a heightened state of awareness. Tonight, we're going to gently guide your body back to balance before we begin our journey to calm your nervous system.I want to make sure you're somewhere safe and comfortable for sleep. And if you find this episode helpful, I would be grateful if you'd follow this podcast. Following means you'll never miss a new technique to help you sleep better. And between us, knowing I have regular listeners gives me the courage to keep opening up and sharing a few personal stories. So thank you for being part of this growing community of peaceful sleepers. Let's talk about your nervous system in the simplest way possible. Think of your nervous system as your body's own internal communication network, like a sophisticated electrical system connecting your brain to every single part of your body. This amazing network has two main modes of operation. The first is your alert mode, what scientists call your sympathetic nervous system. This is your body's activation system designed to keep you safe and ready for action. When it's switched on, your heart beats faster, your breathing quickens, your muscles tense up, and your mind becomes hyper alert. The second mode is your rest mode, what's called your parasympathetic nervous system.This is your body's relaxation system. When it's in charge, your heart rate slows down, your breathing deepens, your muscles relax, and your mind becomes calm. Both of these systems are absolutely essential. The problem many of us face today is that our alert mode gets stuck in the on position. Our bodies evolved to deal with immediate danger, like running from predators, not the constant stream of stimuli that fills our modern lives. So instead of switching briefly to alert mode and back to rest, many of us spend our day with our alert system activated. And when bedtime arrives, even though there's no obvious danger, your body might still be operating as if there is. Your heart rate remains slightly elevated, muscles stay tense, and your mind continues scanning for problems to solve. Sleep requires your heart rate and breathing to slow down, your muscles to fully relax, and your mind to feel safe enough to let go of conscious control.Tonight we're going to help your body remember how to switch from alert mode back to rest mode. We'll use specific techniques that directly communicate with your nervous system, gently guiding it back to balance, and creating the perfect conditions for deep, restful sleep. Let's begin preparing your body for deep relaxation.Find a comfortable position, whether you're lying on your back, on your side, or however feels most comfortable for you. Begin to notice your breathing, feel the gentle rise and fall of your chest. As you continue to breathe naturally, start to invite your inhales to become a little deeper, and with each exhale, give yourself permission to let go a little more.In and out, breathing in comfort and peace, breathing out tension and worry. As you breathe, you might notice areas of your body that are still holding tension. With each exhale, imagine that tension softening, melting away like ice under warm sunshine.There's nothing you need to do, and nowhere you need to go. No problem you need to solve right now. This time is just for you.Your only job is to breathe and allow your body to remember its natural state of calm. Now, I want you to begin to visualize your nervous system throughout your entire body. Imagine it as an intricate network of delicate, glowing pathways, like strings of tiny lights, Christmas lights, or luminous threads of energy. These pathways glow with a bright orangey-red light, the color of activity, alertness, and energy. These glowing pathways begin at the base of your skull, where your brain connects to your spinal cord. See how these glowing pathways extend downward through your spine. From this central column, thousands of delicate branches spread outward, reaching into every corner of your body. Some extend upward into your brain, illuminating it with gentle light. Others branch outward through your shoulders and down your arms.Notice how this network continues downward, with countless branches flowing through your chest, surrounding your heart and lungs, with their gentle glow. See how they wrap around each rib, extend into each muscle between your ribs, and create a delicate web of light throughout your torso. The pathways continue to branch downward, flowing through your abdomen, wrapping around your digestive organs with their nurturing light.They extend through your lower back, your hips, and down both legs, all the way to the tips of your toes. Every muscle, every organ, every cell in your body is connected to this beautiful network. As you breathe deeply once more, notice that in certain areas of your body, these pathways might appear brighter or more intensely lit than in others.Perhaps you notice extra brightness around your jaw or forehead, maybe in your shoulders or chest, and possibly in your lower back. Or in your stomach. These are areas where your nervous system might be carrying extra energy or tension.Now picture a wave of cool blue light beginning to form at the crown of your head. This soothing blue light represents your parasympathetic nervous system, your body's natural relaxation response. The blue is the color of calm waters, of peaceful skies, of tranquility and rest.As you take another deep breath in, imagine this blue light growing stronger and more vibrant. As you exhale, allow this gentle blue light to begin flowing downward from the crown of your head. Feel it washing over your scalp, cooling and calming as it goes.Where this soothing blue light meets the red or orange pathways of your nervous system, a beautiful transformation occurs. The energetic orange gradually shifts and changes to match the peaceful blue. With your next deep breath, the blue light flows further, enveloping your forehead, releasing any tension there, smoothing away any worry lines, bringing a sense of peace to your mind.Breathe in deeply again, and on the exhale, feel the blue light flowing behind your eyes, releasing any strain or tension, allowing your eye muscles to completely let go. The pathways here gradually transform to blue as they're touched by the cooling wave. The blue light continues downward over your cheeks and your nose, reaching your jaw, which softens completely under its soothing touch.Take another nourishing breath in, and as you exhale, the blue light flows down your neck, unwinding any knots or tension stored there. Watch the network of light transform to blue, bringing a wave of relief with it. The blue light envelops your throat, creating a sense of open, easy breathing.With your next deep inhale, imagine the blue light spreading across your shoulders, so often a place where we carry our burdens and stress. As you exhale, feel those shoulders soften and drop, releasing from all responsibility for now. The bright pathways here, perhaps some of the brightest in your body, slowly transform to that peaceful blue.The blue light flows down your arms, finally reaching your hands and fingers, which unfurl and relax. Notice how the transformation brings a wave of heaviness and comfort with it. Breathe in once more, and as you exhale, visualize the blue light flowing down your spine, that central column of your nervous system.As the blue light touches each vertebrae, each spinal nerve, the intense red and orange glow you saw earlier begins to transform into this same soothing blue. Each vibrant thread now shifts to blue, bringing deep relaxation wherever this transformation occurs. Breathe deeply again, feeling the expansion in your abdomen, and as you exhale, the blue light flows into your lower back, another place where tension often accumulates.Feel each muscle here relaxing, each vertebrae settling perfectly into alignment. The light continues its journey down your legs, through your thighs, releasing any heaviness or fatigue, through your knees, bringing ease and comfort down your calves, which soften completely, all the way to your feet and toes, which may begin to feel pleasantly warm and heavy as circulation improves in this deeply relaxed state. Take a moment now to survey your entire body, noticing how your nervous system has transformed.Your entire nervous system is bathed in this peaceful, cool blue light, signaling deep relaxation and restoration throughout your body. This beautiful transformation to blue represents your shift from alertness into deep rest. Notice how your body temperature has likely shifted slightly, perhaps a pleasant warmth has spread through your torso, while your forehead feels pleasantly cool. This is a natural sign that your autonomic nervous system has shifted into its parasympathetic state, your body's natural rest mode. As your nervous system remains in this peaceful, blue state, remarkable healing processes are activating throughout your body. Your immune system is strengthening as relaxation allows your body to produce more protective cells that keep you healthy.