In this mini meditation with Karissa, you’ll move from the busyness of the day into a slower, steadier rhythm for rest.
With calming breathwork and the image of a dimmer switch, this short practice helps turn down the noise of the day and reminds you that you are allowed to stop.
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[00:00:24] Hey, Carissa here and welcome to Sleep Wave. This is a mini meditation, just a few quiet minutes to help you slow down. 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.
[00:00:40] Some days just don't have a clear ending. You go from one thing to the next, and then suddenly you're lying in bed and your mind is still going. Still composing emails, still replaying conversations, still solving problems that can wait, even if it doesn't feel that way.
[00:01:08] If that's tonight, you're in good company. And here's what I want you to know before we begin. You don't have to go from busy straight to sleep. That's too big a leap. We're just going from busy to a little slower. That's enough for now. Bring your attention to your breath.
[00:01:37] Inhale slowly through your nose. Exhale gently through your mouth. Again, breathe in calm, and breathe out the pace of the day. Whatever is unfinished will still be there tomorrow. Tonight, you've done enough. You are allowed to stop.
[00:02:12] Let your breathing settle into something slower. Natural, unhurried, comfortable. Now notice your body. Your shoulders. Can they drop just a fraction? Your jaw. Is it holding tension it doesn't need to hold?
[00:02:36] Let your chest rise and fall more slowly now. Your arms growing a little heavier. Your hands relaxing. Your body is already starting to downshift. We're just helping it along.
[00:03:01] Now imagine a dimmer switch. The kind you might turn down at the end of a long evening. All the brightness of the day. The decisions. The noise. The motion. Slow. One notch at a time.
[00:03:30] You're not switching off. Just turning down. The volume. On the day. On the doing. On the need to be anywhere. Other than right here.
[00:03:47] Repeat softly with me. The day is behind me now. Nothing needs my attention tonight. I am allowed. Stay with that last one. I am allowed.
[00:04:20] Not when everything's finished. Not when you've earned it. Now. Tonight. Exactly as you are. Back to your breath.
[00:04:36] In. Inhale softly through your nose. And exhale just a little longer. Again. Breathe in. And a slow extend.
[00:05:10] Let each out breath last a moment. Signaling the body to soften. And take one last deep inhale. Steady exhale.
[00:05:47] The day can keep fading from here. If you'd like to continue our practice, you're welcome to play one of my full-length sleep meditations, which will guide you into sleep. Whichever you choose. Sleep well tonight.
[00:06:25] If your family enjoys the stories here on Sleep Wave, and you're looking for something to listen to during the day, I think you'll love this. It's a podcast called The Alien Adventures of Finn Caspian. It's a serialized science fiction story about an 8-year-old and his friends exploring space and solving mysteries, told in 15- to 20-minute episodes that are perfect for car rides or for winding down at the end of the day.
[00:06:52] The podcast is recorded by Jonathan Messenger and his son Griffin in the basement of their home and has a similar warm narrator feel that we have here on Sleep Wave. It's built a whole host of loyal fans and even a shout-out from Time Out magazine who pointed out how much fun kids have following the cruise adventures. Exploring new planets, meeting aliens, and helping shape what happens next. It's one of those stories kids can get completely drawn into.
[00:07:22] And one I'm sure you'll enjoy listening to with them. So, if you're looking for a story podcast to share with your family, look for The Alien Adventures of Finn Caspian on Apple Podcasts or head to gzmshows.com for more info. And be sure to tell them Sleep Wave sent you.