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Tension Dissolve: A Mindfulness Practice for Better Rest
Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:
[Warm, inviting tone]
Hi there. Welcome to today's practice. I'm so glad you've carved out this moment for yourself, especially in a world that seems to spin faster and faster with each passing day.
Today, I want to acknowledge something many of us are feeling right now - that end-of-year fatigue. The holidays are approaching, work is intensifying, and your nervous system might feel like a tightly wound spring. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to feel supported. Gently close your eyes, and take a soft, deep breath. [PAUSE]
Imagine your breath as a gentle tide, washing in and out. Not forcing, just flowing. Each inhale brings calm, each exhale releases tension. [PAUSE]
Today, we're practicing what I call the "Tension Dissolve" meditation. Picture your body as a landscape - some areas might feel tight, like rocky terrain. Other areas are smooth, like rolling hills. [PAUSE]
Starting at your toes, breathe into any area of holding or tension. Imagine warm, golden light slowly melting through those tight spaces. No judgment, just gentle awareness. [PAUSE]
Slowly move this awareness up through your feet, ankles, calves. Where do you notice gripping? Breathe softly. Let those muscles understand they're safe to soften. [PAUSE]
As you continue this inner journey - through legs, hips, belly, chest - notice how your breath becomes a kind of internal massage. Releasing. Soothing. [PAUSE]
When thoughts arise - and they will - see them like passing clouds. Acknowledge them, then return to your breath, to this moment of restoration. [PAUSE]
By the time you reach your shoulders, neck, and head, you might feel a profound sense of spaciousness. Of letting go. [PAUSE]
As we complete this practice, take one deep, nourishing breath. [PAUSE]
When you go about your day, carry this sense of softness with you. Remember: tension is optional. Presence is a choice. And you've already chosen beautifully by showing up for yourself today.
Gentle breath. Gentle mind. Rest well.
[Soft closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago