So I have this friend. Let's call her Sarah, even though that's not her name. We met when someone invited her to join a trivia team I was on. She's really smart and she's kind of a free spirit. She didn't stick around long though. I think she's in Portugal now or Prague.She said she was opening a cafe. No stress, no sleepless nights, no backup plans for her backup plans. She just goes with the flow.And you know what's really annoying? She doesn't have a single worry line. I get stressed out when my phone gets an automatic update and the icons get moved around. So Sarah and I are proof that humans come. In two varieties when it comes to change. The ones who dive in headfirst with a smile. And the ones who have to be dragged from their comfort zones. And maybe you know someone like Sarah. Someone who seems to float through transitions. While you're lying here in the dark, your mind spinning through every possible scenario. If that sounds familiar, you're definitely not alone tonight. And you know there's absolutely nothing wrong with being the cautious one. The planner.The one who needs time to adjust. In fact, most of us are wired exactly that way. For thousands of years, change often meant danger. The unknown cave could have a bear in it. And the unfamiliar path might lead off a cliff. So our ancestors, who were naturally cautious about change, were the ones who survived long enough to pass on their genes. Even today, our ancient brain doesn't distinguish between different types of change. Whether it's a transition that you've chosen. Or something that's been thrust upon you. Your brain responds the same way. It registers change equals potential threat. And starts flooding our system with stress hormones. Some of you listening tonight might be navigating changes you're excited about. But still feel overwhelming. Others might be dealing with changes you never asked for. If the change was your choice, you might be worrying about all the ways it could go wrong. If the change was forced on you, you might be grieving what you've lost. While trying to figure out how to move forward. Your brain is essentially trying to solve every possible problem before it happens. And all of that mental activity? It's the opposite of what we need to fall asleep. And this is why I wanted to create this episode for you tonight. While we can't rewire thousands of years of evolution. We can learn to work with our cautious brains instead of against them. We can develop what I like to call gentle resilience. Not the ability to love every change that comes our way. But the ability to find our footing during any transition.  You don't have to become like Sarah. You just need to find your own way of moving through change with a little more ease. And a lot more sleep. Before we get started. You need to be somewhere safe while listening to this episode. There's a full disclaimer in the show notes. And there's something else in the show notes. Or depending on what platform you're listening on near the show notes. A way to comment or review the show. When you're asleep podcast. All your listeners are generally asleep by the end of the show. So it can be challenging to get feedback. That makes me doubly appreciative if someone takes the time to comment or review the next day. And I promise to reply to every comment. At least the ones that the platform allows me to see. So now let's begin to settle your mind and body. I know that when you're in the middle of a transition. It can feel like your thoughts are spinning constantly. Planning. Worrying. Trying to figure everything out. But for the next few minutes. You're going to give your mind permission to step back from all of that mental work. Change is exhausting. Not just emotionally. But physically too. Your body has probably been holding tension in places you didn't even realize. Your shoulders. Your jaw. And maybe your stomach. So we're going to start by teaching your nervous system that it's safe to relax. Even when everything feels uncertain. Let's begin with your breath. I want you to focus on simply making your exhale longer than your inhale. It's just a small adjustment that sends a very clear message to your nervous system. That you're safe. We'll start by breathing in for a count of four. And then breathing out for a count of six. Ready? Breathe in for one, two, three, four. And then exhale slowly for one, two, three, four, five, six. Let's try that again. In for four. And out for six. Notice how your body responds to that longer exhale. You might feel your shoulders drop slightly. Or your jaw soften. Your heart rate is already beginning to slow down. Each time you exhale longer than you inhale, you're literally changing your body chemistry. Your blood pressure is gently decreasing. The muscles around your eyes are starting to relax. Just keep breathing. Feel yourself starting to relax. Feel the change in your body. Because deep in that ancient part of your brain, your amygdala. The part that's been scanning for danger. That part is starting to calm down now. It's getting the message that you are safe. That all is well. That your body can release any tension that you're holding. Keep breathing with that longer exhale. And know that as you do, your brainwaves are shifting. From that busy thinking state. Into something slower and more peaceful. This longer exhale is like pressing a reset button on your entire system. Your body is remembering how to rest. Even when your life feels uncertain. And now that your breathing has found its natural rhythm. We're going to help your body release any remaining tension. I want you to imagine a gentle warm white light. Appearing just above the crown of your head. This light is soft and comforting. Like the first rays of morning sun filtering through your bedroom window. Feel this warm white light beginning to settle on the top of your head. And then slowly move down. Washing over your forehead. Smoothing away any tension lines. Any worry creases. The warm light continues to flow down. Reaching your cheeks. And your jaw. Let your jaw open slightly as the light melts away any tightness you've been holding. All those tight little muscles around your eyes. Around your mouth. They all start to let go. The light moves down your neck and shoulders. Those places where we carry so much stress about the future. So much tension. About change. Feel the warm light dissolving that tightness. Letting your shoulders drop and settle. The light flows down your arms now. All the way to your fingertips. And your arms become heavy and relaxed. This beautiful warm light is washing over your chest now. Feel your ribcage expanding and softening with each breath. The light moves into your heart space. Bringing a sense of calm acceptance. Whatever changes you're facing. Whatever transitions lie ahead. Your heart can rest peacefully in this moment. The light continues down through your stomach. That place where we often hold our deepest worries. Feel the warm light melting away any knots of anxiety. Any tight spots of fear. Your whole torso is relaxed now. Supported by the bed beneath you. The healing light flows down into your hips. And your legs. Releasing any tension you've been carrying here. Down through your knees. And your calves. All the way to your feet. And toes. Your entire body is now bathed in this peaceful warm white light. Take a moment to feel this complete relaxation. From the crown of your head to the tips of your toes. You are surrounded by comfort and peace. I want you to imagine that you're standing at the edge of a deep ravine. This ravine represents the space between where you were and where you're going. That uncertain territory of transition that you're moving through right now. Stretched across this ravine is a bridge. It's one of those old suspension bridges. Rickety wooden planks held together with fraying rope. The whole thing seems to sway ominously in the wind. And when you peer down into the ravine below. Well, let's just say there might be crocodiles down there. And this is how change feels, doesn't it? Scary. Unstable. Like one wrong step send you tumbling into disaster. But as you stand there, you notice something. There's a pile of materials nearby. Strong wooden planks. Sturdy rope. Solid metal cables. And standing beside these materials is a wise figure. This could be anyone. A guide. A teacher. Or simply the wisest part of yourself. This guide speaks to you gently. You don't have to cross on that old bridge. You can build a new one. A better one. So together you begin to construct a different bridge. The first plank you lay down represents everything in your life that remains constant. Even during change. Your values. They haven't changed. The people who love you. They're still there. Your inner strength. It's been with you through every challenge you've ever faced. Feel how solid this first plank is beneath your feet. The second plank represents everything you can control. You can't control the outcome of every situation. But you can control how you respond. You can control how well you take care of yourself. You can control how much kindness you show yourself. This plank clicks into place with a satisfying solid sound. The third plank is your ability to envision yourself successfully adapted to whatever change you're facing. See yourself on the other side of this transition. Not perfect. Not without challenges. But managing. Thriving, even. The vision of your future self gives the plank incredible strength. And now you're adding the support cables. These represent all the people in your life who care about you. Some might be right here with you. Others might be far away. But their love and support creates an invisible network of strength that holds your bridge steady. Step back and look at your bridge now. It's completely different from that first rickety structure. This bridge is solid. Well built. Trustworthy. The wind might still blow. But your bridge doesn't sway. And now you begin to cross. One step at a time. There's no rushing. Transitions can't be hurried. But with each step, you feel more confident. You're not just surviving this change. You're navigating it with wisdom. Halfway across, you pause and look back. That rickety old bridge, it's starting to fade. You realize it was mostly made of your fears anyway. The stories your worried mind told you about all the things that could go wrong. But this bridge that you've built, this one is real. This one is made of your actual strengths and resources. You continue walking, holding the handrails when you need to. Feeling the solid planks beneath your feet. And as you near the other side, you're filled with a quiet confidence. You don't know exactly what waits for you. No one ever does. But you know that you have everything you need to handle whatever comes next. You've proven to yourself that you can build a bridge across any transition. Change might never be easy. But it doesn't have to be the terrifying ordeal your mind sometimes makes it out to be. As you reach the other side and step onto solid ground, you turn back one more time to admire your bridge. It will always be there now. And whenever you need to cross from one phase of life to another, you are a bridge builder. You are resilient. You are capable of navigating transition. Rest now in this knowledge. Rest in the peace of knowing that whatever change you're facing, you have the tools to build your own path forward. You've done something important tonight. You've taken time to care for yourself, to quiet your worried mind, to remember your own strength. And that takes courage, especially when everything feels uncertain. Maybe you've been a little hard on yourself lately. Questioning your decisions. Wondering if you're handling things the right way. Worrying about all the what-ifs. But look at everything you've accomplished. Even in the midst of this transition, look at how you keep showing up. How you keep trying. Keep moving forward, even when it's hard. You're doing so much better than you think you are. Change is never easy. It asks us to let go of the familiar and step into the unknown. It challenges us in ways we didn't expect. And brings up feelings we didn't know we had. But every day you get up and face whatever comes next. Feel the safety of this moment. Feel the comfort of your bed supporting you. The softness of your blankets surrounding you. The quiet of the night holding you. This is your sanctuary. Your safe harbor. Here you don't have to figure anything out or solve any problems. Your thoughts are getting softer now. Less distinct, like clouds drifting across a peaceful sky. There's no need to hold on to them. Or follow them anywhere. Just let them flow by. Your mind is settling into that gentle space between waking and sleeping. Where worries fade and peace takes their place. Your body knows how to rest. And your heart knows how to find calm. Let yourself sink deeper into this comfort. The bridge you built tonight will still be there tomorrow. Strong and sturdy. Ready to carry you forward whenever you need it. But right now, there's nowhere you need to go. And nothing you need to do. Sleep peacefully. Sleep in the knowledge that you are exactly where you need to be. Sleep now. Sleep deeply. Sleep well.