Warm nights can leave the body restless and make sleep feel harder to reach. In this mini meditation, Karissa helps you work with the heat through slow breathing and cooling visualization, easing frustration and helping the body settle.
A calming practice to help you find comfort, soften into the warmth, and prepare for rest.
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[00:00:23] Hey, Karissa 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 if you're in bed, let it gently lead you into one of my longer sleep meditations afterwards.
[00:00:46] Warm nights can make sleep feel like something you have to wrestle with. You shift position, kick off the covers, search for the cool side of the pillow. And underneath all of it, there's a quiet frustration. Because you want to sleep, and the heat is in the way.
[00:01:08] So let's work with it tonight, rather than against it. Because here's something worth knowing. Slow, deep breathing actually lowers your body temperature from the inside. Not dramatically, but genuinely. So every slow exhale you take tonight is doing something real. Let's breathe.
[00:01:36] Bring your attention to your breath. Inhale slowly through your nose. And exhale gently through your mouth, letting the warmth leave with it. Again, breathe in and calm. And breathe out the heat.
[00:02:05] Let your breathing slow and softens. Bring your attention to your body. Instead of bracing against the warmth, see if you can simply rest within it. Where does your body feel good right now? Maybe your hands, your face, the soles of your feet.
[00:02:41] Let your attention settle there. Let your attention settle there. In what's comfortable, rather than what isn't. That's where we begin.
[00:02:52] Now imagine the faintest, softest breeze moving through the room. Not cold, just relief. It moves slowly across your forehead. Drifts over your shoulders. Traces along the length of your arms.
[00:03:20] Light as breath. Light as breath. Cool enough. Your body doesn't need perfect conditions to sleep. Light as breath. It doesn't need to be cold. It just needs to feel like it's okay. And it is.
[00:03:46] Repeat softly with me. I don't need perfect conditions to rest. My body can find ease even in the warmth. Sleep can come to me gently tonight.
[00:04:15] Notice how your body feels. A little more at ease, perhaps. A little less resistant to the night.
[00:04:25] Come back to your breath. Come back to your breath. Each exhale releasing a little more warmth. Each breath a little slower. A little calmer.
[00:04:53] Inhale slowly through your nose. Again. Breathe in.
[00:05:16] Breathe in. A little more breath of ease. Each exhale softens the body.
[00:05:25] Cooling. Take one last deep inhale. Your body knows how to find rest from here.
[00:06:00] If you'd like to continue our practice, you're welcome to play one of my full-length sleep meditations to guide you to sleep. Whichever you choose, sleep well tonight.
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