Permission to Rest Tonight ✨ Mini Meditation To Help You Unwind

Sleep Wave: Sleep Meditation & Sleepy Stories

Sleepiest

Health & Fitness, Alternative Health, Mental Health

4.6 • 1.5K Ratings

🗓️ 31 March 2026

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In tonight’s mini meditation, Karissa helps you to release the pressure to keep going and gently allow yourself to stop. With calming breath and a simple visualization, you’ll set down the weight of the day - letting go of unfinished tasks and quieting the mind, so your body can soften into rest. Join Sleep Wave Premium ✨ in just two taps! Enjoy 2 bonus episodes a month plus all episodes ad-free and show your support to Karissa. Upgrade via our show page on Apple, or via this link for all other players ➡️ https://sleepwave.supercast.com/ Love the Sleep Wave Podcast? Please hit follow & leave a review ⭐️ How are we doing with Sleep Wave? Click here to let us know 🙌 Let's get social! Follow us on Instagram 💜 How does Sleep Wave work? 💤 This show is for any one who struggles to fall asleep, or wakes up in the night. 😴 Powerful Sleep Meditations and Relaxing Bedtime Stories help you fall asleep easily. 😌 Episodes begin with calming intros to take you away from any anxious thoughts and prepare you for your wind down. Subscribe today, and next time you're ready to get sleepy, jump into bed, press play, and get sleepy, fast. Looking for the brands I mention on the show? You’ll find all the latest sponsor links and offers right here:⁠ https://lnk.to/sleepwave ⁠💜 Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hey, Carissa here, and welcome to Sleep Wave.
0:27.7	This is a mini meditation, just a few quiet minutes to help you slow down and prepare for rest.
0:33.9	You can listen to this on its own, or let it gently lead you into one of my longer sleep meditations afterwards.
0:41.6	Sometimes the hardest part of nighttime isn't falling asleep.
0:46.1	It's allowing ourselves to stop.
0:49.6	The mind can keep searching for one more thing to finish,
0:57.9	one more problem to solve, one more task that should have been done today. If that sounds familiar tonight, you're not alone,
1:05.5	but this moment doesn't ask anything from you. It's simply an invitation to pause.
1:14.4	Bring your attention to your breath.
1:18.2	Inhale slowly through your nose.
1:22.7	Exhale gently through your mouth.
1:26.7	Again, breathe in, calm, and breathe out the effort of the day.
1:38.1	Let your breath move naturally now. Nothing forced, nothing controlled, just the quiet rhythm of breathing.
1:53.0	Now bring your awareness to your body.
2:00.0	Feel the weight of your head resting on the pillow.
2:05.6	Your shoulders soften.
2:09.6	Your arms are heavy beside you.
2:16.6	Allow the muscles in your stomach to relax.
2:23.3	Your hips settle.
2:26.3	Your legs grow a little heavier.
2:30.3	The whole body begins to unwind.
2:41.0	Notice how the bed is holding you.
	...

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