In tonight’s mini meditation with Karissa, you’re invited to release the physical tension your body may still be holding from the day.
With a simple body scan, this short practice helps you unwind, letting tightness melt away so your body can settle into a calmer, more restful state.
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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 and prepare for rest. You can listen to this on its own or let it gently lead you into one of my longer sleep meditations afterwards.
[00:00:40] Sometimes the mind begs to settle at night, but the body is still holding the day. Little pockets of tension in the shoulders, the neck, the back. If that's how your body feels tonight, you're not alone. Your body simply needs a moment to unwind. So let's give it that space now.
[00:01:06] Now, bring your attention to your breath. Inhale slowly through your nose. Exhale gently through your mouth. Again, breathe in, ease and breathe out any tightness you've been holding. Let your breathing return to its natural rhythm. Easy and unhurried.
[00:01:37] Now, bring your awareness to your shoulders. Notice if they're lifted even slightly. And as you exhale, allow them to soften and drop. Let that softness move down through your arms, into your hands, all the way to your fingertips. Now, bring your awareness to your jaw. If it's clenched,
[00:02:11] let it loosen just a little. Let it loosen just a little. Your tongue rests easily. Your forehead is smooth. The small muscles around your eyes are relaxed. Now imagine a soft, warm blanket being placed gently over you. Not heavy, just comforting.
[00:02:43] The warmth spreads slowly. The warmth spreads slowly across your shoulders, down your arms, across your chest. Every place the warmth touches begins to soften. Your back relaxing into the bed. Your hips releasing.
[00:03:13] Your legs growing heavier. The warmth travels all the way down to your feet. Your whole body is wrapped in quiet comfort. Nothing you need to hold. Nothing you need to brace against. Just warmth, support, and stillness.
[00:03:52] You don't have to carry the tension of the day anymore. Your body knows how to let it go. Repeat softly with me.
[00:04:10] My body can soften now. I can release the day. Rest is almost here. Notice how your body feels now.
[00:04:29] A little heavier. A little calmer. Come back to your breath. In. Steady. Easy.
[00:04:57] Take one last deep inhale. And a long, gentle exhale. Your body can keep on winding from here. If you'd like a little more company, you're welcome to play one of my full-length sleep meditations. Whichever you choose, sleep well.