When tomorrow feels big, it can be hard to not overthink. In this mini meditation, Karissa helps you calm the nerves, picture yourself meeting what’s ahead with confidence, and remember that you don’t have to feel fearless to be ready.
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[00:00:23] Hey, Carissa here and welcome back to Sleep Wave. This is a mini meditation, just a few quiet minutes to help you find some calm confidence before tomorrow. 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.
[00:00:47] So, there's something big tomorrow. A presentation, an interview, a conversation you've been putting off, and your mind keeps running through every way it could go wrong. Here's something worth knowing. Your nervous system can't fully tell the difference between rehearsing a hard moment and living through it.
[00:01:16] Every time you imagine it going badly, your body reacts as if it's already happening. So tonight, we're going to practice something different. Meeting tomorrow calmly, in your mind, before you ever get there.
[00:01:39] When you're ready, bring your attention to your breath. Inhale slowly through your nose for a count of four.
[00:01:52] And exhale slowly through your mouth for a count of six. That longer exhale is doing something real right now. It's a direct signal to your nervous system that you're safe, which is exactly what settles the racing feeling before something big.
[00:02:21] Again, for four. And out for six. Attention to your body. Your shoulders pulled up toward your ears in anticipation. Let them drop.
[00:02:51] Your hands may be clenched without you noticing. Let them open, palms soft. Your jaw unclenching. There's nothing to perform right now. Nothing to prove.
[00:03:14] Now, imagine tomorrow, briefly. But not the version your anxious mind keeps replaying. Picture yourself walking in calmly. Steady breath. Clear voice.
[00:03:38] Whatever happens, you're someone who has shown up prepared. And the fact you chose this meditation is proof enough. You don't have to feel fearless to do this well. You just have to be willing and rested. That's enough.
[00:04:08] Repeat softly with me. I'm capable of handling what's ahead. I don't have to feel ready to be ready. Rest is part of my preparation.
[00:04:34] Notice how your body feels now. A little calmer, perhaps. A little more like someone who's got this. Come back to your breath. Hold for a moment.
[00:05:00] For six. Take one last. Slow and a long.
[00:05:57] Tomorrow, we'll ask a lot of you. You've already given it the... 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.
[00:06:42] Tonight's episode of Sleepwave is sponsored by Vinted. Every so often, I open my wardrobe and realize how many clothes are taking up space without being worn. You know the ones. You think their moment will come, but somehow it never does. Vinted offers a practical way to clear some of that space. It's a secondhand marketplace app where everyday people can sell pre-loved fashion and earn some extra money.
[00:07:08] I like the idea that clothes I bought for special occasions can now have their own story with somebody else, rather than sitting forgotten at the back of a wardrobe. Listing items on Vinted is quick and simple, and there are no seller fees, so you keep everything you earn. Once something sells, Vinted also creates the prepaid shipping label for you. So, if your wardrobe is feeling crowded, Vinted could help you make some space and be less wasteful at the same time.
[00:07:36] Ready to clean out your closet and make some extra money? Download the Vinted app for free and start listing. With no seller fees, you keep every dollar you earn and, for a limited time, enjoy free shipping in the U.S. on Vinted. The shift from summer back to routine, back to the pace of things, can really take a toll on your sleep. If you've been on vacation, you may have gotten used to sleeping longer and deeper, or traveling may have left you in a whole different time zone.
[00:08:04] So if you need a sleep reset, I have just the thing. This month, we're offering 30% off Sleepwave Premium, $6.99 a month instead of the usual $9.99, with the price locked in for life, but with the flexibility to cancel any time. Sleepwave Premium gives you access to our full library of guided meditations and bedtime stories completely ad-free. That means you can come back to rest night after night with zero interruptions.
[00:08:31] Coming up on Premium, we've got Embracing Joy for Better Sleep, a calming sleep meditation to help you notice the joy already around you, let go of the day, and rest with a more grateful mindset. And we've got something special from Billy, Stay Asleep Through the Night, which has been written specifically for our listeners dealing with middle-of-the-night waking. Beyond what's new, you'll also have access to our complete meditation library and our Pure Relaxation collection from August, 8 hours of guided rest,
[00:09:00] where we'll head to Bali, enjoy time by the fireplace, and relax whilst watching the rain. It's all there with no ads and no interruptions. So if you're ready to get your sleep back on track, this could be the perfect time to join. 30% off Sleepwave ends September 21st. See you there.