In this mini meditation, Karissa helps you unwind after a busy social evening. If your mind is still replaying conversations or holding onto the energy of the night, this calming practice will help you let go of the day, and prepare for restful sleep.
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[00:00:23] Hey, Karissa here and welcome to Sleep Wave. This is a mini meditation, just a few quiet minutes to help you slow down and prepare for rest. You can listen to this on its own, or if you're in bed, let it gently lead you into one of my longer sleep meditations afterwards.
[00:00:42] After an evening with people, talking, laughing, being present, your mind often stays switched on for a while. Maybe you're replaying moments from the night, thinking about something you said or didn't say or wish you'd said differently, still carrying the warmth and noise of the room even though you've left it behind.
[00:01:08] That's completely normal. Being around people is activating, and finding your way back to your own quiet takes a little time. So that's what we're going to do tonight, by practicing coming home to yourself. Bring your attention to your breath. Inhale slowly through your nose.
[00:01:36] Exhale gently through your mouth. Again, breathe in calm, and breathe out the energy of the evening. Let your breath settle. Easy, natural, unforced. Now notice your body, your shoulders, let them drop.
[00:02:09] Your face, soften your expression. Your jaw, release any holding there. Your arms, growing heavier now. Your legs still. Your whole body remembering what it feels like to be still and unobserved.
[00:02:38] Now imagine gently closing a door behind you. On the other side of that door is the evening. The conversations, the laughter, the replaying of it all. The wondering how things landed. The residue of being around others.
[00:03:09] The others. And here, on this side, it's quiet. Just you. No performance. No audience. Nothing to say or do or be. Any thoughts from the night that drift in. You can simply notice them and let them float back through the door.
[00:03:38] They'll keep. They'll keep. Tonight doesn't need to be analyzed.
[00:03:44] Repeat softly with me. The evening is complete. I can let go of how it went. Right now, I'm just here. With myself. Feel the quiet around you. And the quiet that can exist within you. Even after a full and social night.
[00:04:28] Come back to your breath. Come back to your breath.
[00:04:55] Breathe in. And breathe out. Releasing a little more. Nothing you need to hold right now. A little at a time.
[00:05:24] Take one last deep inhale. And a long, gentle exhale. The quiet can keep deepening from here. If you'd like to continue our practice, you're welcome to play one of my full-length sleep meditations to guide you into sleep. Whichever you choose, sleep well tonight.
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