In tonight’s mini meditation, Karissa helps you slow the movement of the mind and settle into stillness at the end of the day.
With calming breathwork and the image of a quiet lake at night, you’ll let thoughts drift gently past as your body softens into rest.
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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.
[00:00:41] At the end of the day, the world slowly becomes quieter. The activity of the day fades, the lights dim, and the night begins to settle in. But sometimes the mind is still moving a little faster than the evening around us.
[00:01:01] If that's how tonight feels for you, you're not alone. Stillness isn't something we force. It's something we gently allow. So, for the next few moments, let's slow everything down together. Bring your attention to your breath.
[00:01:27] Inhale slowly through your nose. Exhale gently through your mouth. Again, breathe in calm and breathe out the movement of the day. Let your breath return to a natural rhythm now. Steady. Easy.
[00:01:55] Now begin to notice your body resting in the bed. Your head supported by the pillow. Your shoulders soft. Your arms resting comfortably beside you. Your back supported. Your legs growing heavier against the mattress.
[00:02:19] There is nowhere else you need to be. Now imagine a quiet lake at night. The water is perfectly still. Above it, the night sky stretches wide and calm. And the surface of the lake reflects the sky like a mirror. Nothing disturbing the water. Just quiet and stillness.
[00:03:08] As you breathe in. Imagine the calm of that lake. As you breathe out, feel your mind becoming just as still. If a thought appears, it's like the smallest ripple on the surface. It moves gently across the water and fades on its own. The lake returns to stillness.
[00:03:47] Your mind can do the same. Thoughts may come and go. But the quiet beneath them remains. Repeat softly with me. My mind is still like the lake. I can rest in this quiet. I deserve this time to relax.
[00:04:31] Notice how your breathing feels now. Come back to the steady rhythm. Take one last deep inhale. And a long, gentle exhale.
[00:05:23] The quiet of the night surrounds you now. Your body can keep unwinding 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.
[00:05:43] 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.
[00:06:11] 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. 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.
[00:06:40] 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, 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,
[00:07:07] 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 Sleepwave sent you.