Hey, Carissa here, and welcome to Sleepwave.

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. 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.

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. 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, 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.

The warmth spread 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 your legs growing heavier the warmth travels all the way down to your feet.

Your whole body is wrapped in quiet comfort.

...