Turning Down the World ✨ A Mini Meditation to Ease Overwhelm

Sleep Wave: Sleep Meditation & Sleepy Stories

Sleepiest

Health & Fitness, Alternative Health, Mental Health

4.6 • 1.5K Ratings

🗓️ 4 February 2026

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In tonight’s mini meditation, Karissa offers support for nights when the world feels too loud to rest. Through slow breathing and a simple visualization, this short practice helps quiet overstimulated thoughts, soften the body, and turn the volume down- so you can let go of the day and ease into sleep. 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. Hey, Carissa here, and welcome to Sleepwave.
0:28.0	This is a mini meditation, a few quiet minutes before you settle in for the night.
0:34.0	Some nights, the world feels loud, even when everything around you is still.
0:39.8	Maybe you've been scrolling, reading headlines, taking in more than your mind really had room for.
0:47.5	If your thoughts are buzzing or overstimulated, you're not alone.
0:53.3	Let's turn down the volume together. Bring your attention to your
0:59.2	breath. Take a slow breath in through your nose and a longer breath out through your mouth.
1:11.7	Again, inhale, calm.
1:17.7	Exhale, everything that's on your mind.
1:24.5	Let your shoulders soften.
1:35.4	Let your jaw loosen. Let your shoulders soften, let your jaw loosen, let your body sink just a little deeper into the bed.
1:55.4	Now, picture a small volume dial in your mind. With each slow exhale, gently turn it down, lower and lower, until everything lands at a soft, steady hush.
2:04.1	The world will still be there tomorrow.
2:08.5	You don't have to hold all of it tonight.
2:15.3	Notice how your thoughts begin to quiet,
2:19.3	how your breath feels steadier,
2:23.3	how your body feels just a bit more relaxed.
2:29.3	Repeat softly with me,
2:33.3	I don't have to hold the world tonight. Repeat softly with me.
2:37.1	I don't have to hold the world tonight.
2:40.6	I can turn the volume down.
2:44.9	Peace starts right here.
	...

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