Waking in the middle of the night can make it hard to switch off again. In this mini meditation, Karissa uses slow breathing and calming imagery to help you settle back down and trust your body’s natural ability to drift off.
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💤 This show is for any one who struggles to fall asleep, or wakes up in the night.
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[00:00:24] Hey, Carissa here and welcome back to Sleep Wave. This is a mini meditation, just a few quiet minutes to help you slow down and drift back off if you've awoken in the night. 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.
[00:00:44] There's a particular kind of wide awake that only happens in the middle of the night. One moment you were asleep and now your eyes are open, your mind is alert, and the clock is telling you it's far too early for that.
[00:01:07] I want you to know, waking briefly in the night is completely normal. It happens to almost everyone, usually more than once. It's not a sign that something's wrong. Your body already knows how to fall back asleep. It's done it before, many times. We're just going to help it along.
[00:01:34] Bring your attention to your breath. Inhale slowly through your nose for a count of 4. Exhale slowly through your mouth for a count of 6. That longer exhale matters here. It's one of the fastest signals you can send your nervous system that it's safe to power back down.
[00:02:12] For 4. And a slow, complete exhale for a count of 6. Bring your attention to your body, still lying in the same warm space it was in a few minutes ago. Your head heavy on the pillow. Your shoulders softening back down. Your legs still holding the warmth of sleep.
[00:02:52] Even if your mind has wandered off from it a little. Your body never really left this state. It's just been waiting for your mind to catch back up.
[00:03:09] Now imagine sleep as a slow tide. One that never fully goes out. It only pulls back for a moment before rolling in again.
[00:03:25] You haven't lost it. It's simply drawn back for now. And it's already beginning to turn. With every slow breath out, imagine that tide rolling in a little closer again.
[00:03:57] Repeat softly with me. Waking briefly is normal. My body remembers how to fall back asleep. The tide is already turning.
[00:04:21] Notice how your body feels now. A little heavier, perhaps. A little closer to drifting again.
[00:04:34] Come back to your breath. Come back to your breath. In for 4. For 6. And a slow, extended exhale.
[00:05:10] Let each out-breath last a moment more, signaling the body it's safe to drift.
[00:05:38] Take one last deep inhale. The tide is rolling back in. You can drift with it from here.
[00:06:08] If you need a little more time to settle back into sleep, you're welcome to play one of my full-length sleep meditations, which will guide you into sleep. Whichever you choose. Sleep well tonight.
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