From Overstimulated To Calm | Mini Meditation For Stress & Burnout

[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 come down from a full-speed day. 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] If today felt like too much, with too many tabs open, too many notifications, too many people needing something from you, it makes sense that your body still feels wired, even now that it's quiet.

[00:01:01] This is what burnout can feel like some nights. Not tired enough to feel restful, but too depleted to feel calm. Wired and exhausted at once. If that's you right now, this isn't a personal failing. It's what happens when the on switch has been stuck for too long.

[00:01:24] Tonight, we're just going to help your body find the off switch again. When you're ready, bring your attention to your breath. Inhale slowly through your nose for a count of four. Exhale slowly through your mouth for a count of eight, if you can, twice as long as the inhale.

[00:01:53] Exhale. That extra-long exhale is one of the fastest ways to tell an overstimulated nervous system that the emergency, whatever it was, is over. Again, in for four. And a slow, complete exhale for eight.

[00:02:25] Now, bring your attention to your body. Your eyes heavy, finally still. Let them rest completely. Your shoulders dropping. Your jaw unclenching.

[00:02:47] Notice anywhere you're still holding on. And let it soften, even slightly. Now imagine your energy like a dimmer switch that's been stuck on full brightness all day.

[00:03:09] With each slow exhale, imagine that switch turning down. Not off completely. Just down. A little dimmer with every breath out of your mind growing softer. Quieter.

[00:03:37] You don't have to switch off all at once. Just take things down a level. That's enough for tonight. Repeat softly with me.

[00:03:53] It's safe to turn the dial down. Rest is allowed, even if I'm behind. Notice how your body feels now.

[00:04:22] A little calmer, perhaps. A little less lit up than when we started. Come back to your breath. In for four. In for four. Breathe in.

[00:04:53] Let the exhale rise. Each breath turning the dial down a little further. Dimmer.

[00:05:30] Take one last slow inhale. The switch is turned down now. You can rest here. In the dim.

[00:05:57] If you'd like to continue our practice, you're welcome to play one of my full-length sleep meditations that'll guide you into sleep. Whichever you choose, sleep well tonight.

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