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"Cultivating Calm: A Mindful Meditation to Ease Stress and Find Inner Peace"
Here's the script for "Sleep Soundly: Daily Mindfulness Exercises for Better Rest":
Hello, and welcome. I'm so glad you've carved out this moment for yourself today. [PAUSE]
I know that November can sometimes feel like a season of accumulated stress—the holidays approaching, the year winding down, perhaps feeling the weight of expectations and unfinished goals. Today, we're going to create a small sanctuary of calm, right here, right now. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle, like a leaf gently coming to rest on still water. [PAUSE]
Take a deep breath in through your nose, feeling your chest and belly expand. [PAUSE] And then release that breath slowly, letting tension drain away with each exhale. [PAUSE]
Today, we're practicing what I call the "Soft Boundary" meditation—a gentle technique for creating inner spaciousness and calm. Imagine your mind as a vast, soft landscape. Thoughts are like clouds drifting across this landscape. [PAUSE]
When a thought appears—maybe about work, or a worry, or something on your to-do list—simply notice it. Don't chase it, don't push it away. Just acknowledge its presence, like watching a cloud pass overhead. [PAUSE]
Breathe into this spaciousness. Each breath is a reminder that you are not your thoughts. You are the vast, open sky witnessing those clouds. [PAUSE]
If you find yourself getting caught in a thought, that's okay. Gently, without judgment, return to your breath. Imagine yourself as a kind, patient observer. [PAUSE]
Your thoughts don't define you. They move through you, but they are not you. [PAUSE]
As we come to a close, take one more deep breath. [PAUSE] Set an intention to carry this sense of spaciousness with you. When stress arrives today, remember: you can always return to this inner landscape of calm.
Breathe. Be kind to yourself. [PAUSE]
Namaste.
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago