Hey. Hey, it's Carissa. Welcome to Sleepwave.

This practice is here to help you prepare for something many of us find difficult.

Honest communication. You might want to use this before a meeting, a confrontation, before opening

up to a loved one, setting your boundaries, or communicating your needs. Maybe you have something

you need to say. Maybe you're trying to listen more fully. Maybe you're about to enter a conversation that feels a little

vulnerable. Whatever it is, take a moment here to pause, to ground, to reconnect with yourself

so you can show up with clarity, presence, and care.

Let's begin with the breath.

Inhale through your nose and exhale through your mouth.

Let it be a soft, steady breath.

Again, breathe in calm breathe out any tension in your chest or jaw one more time a deep breath in and let it go now gently bring your awareness to your body notice where you might be holding

tightness in your shoulders, your throat,

your belly.

And as you breathe,

invite those places to soften.

You don't have to force it.

Just invite ease in.

Now, let these words move through you. You don't have to repeat them. Just let them land.

My words matter. My voice matters.

I speak not to control, but to connect.

I listen, not to react, but to understand.

I can express myself with honesty and kindness.

...