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Mindful Moments: Ocean Breath for Calm in Stressful Times
Here's the script for Mindful Moments: Daily Breathing Exercises for Relaxation:
[Warm, inviting tone]
Hey there, welcome to today's Mindful Moments. I'm so glad you've carved out this time for yourself, especially during what might feel like a particularly intense season. [PAUSE]
As we approach the winter solstice, many of us are navigating shorter days, increased stress, and the complex emotional landscape of the holiday season. Today, I want to offer you a gentle breathing practice that acts like a warm, compassionate embrace for your nervous system.
Let's begin by finding a comfortable position. Whether you're seated or lying down, allow your body to settle – like a leaf slowly coming to rest on calm water. [PAUSE]
Gently close your eyes, or if you prefer, soften your gaze downward. Take a deep breath in through your nose, filling your lungs completely, and then release it slowly through your mouth. [DEEP BREATH]
Now, we'll practice what I call the "Ocean Breath" – a technique that mimics the rhythmic, soothing motion of waves. Imagine your breath as a gentle tide, moving in and out with natural, effortless rhythm. [PAUSE]
Inhale deeply for a count of four, feeling your belly expand like a soft balloon. [PAUSE]
Hold for a moment at the top of the breath. [PAUSE]
Then exhale slowly for a count of six, letting any tension dissolve, just as waves smooth out rough sand on a shoreline. [PAUSE]
Each breath is an opportunity to reset. To release what no longer serves you. Notice any thoughts that arise – they're like clouds passing through the sky of your mind. You don't need to engage with them. Simply observe, and then return to your breath. [PAUSE]
As you continue this Ocean Breath, imagine each inhale drawing in tranquility, each exhale releasing stress. Your body knows how to breathe. Your body knows how to heal. [PAUSE]
In these moments, you're not trying to change anything. You're simply being present, allowing yourself to be exactly as you are right now. [PAUSE]
As we prepare to complete our practice, take one more deep, nourishing breath. [DEEP BREATH]
When you're ready, gently bring your awareness back to the room. Wiggle your fingers and toes. [PAUSE]
Today, I invite you to carry this sense of calm with you. Whenever stress rises, you can return to your Ocean Breath – a portable moment of peace you can access anytime.
Breathe well, my friend. Until next time.
[Soft closing]
Timing breakdown:
- Welcome: 30 seconds
- Initial settling: 30 seconds
- Main practice: 3 minutes
- Integration/Closing: 30 seconds
Total approximate time: 5 minutes
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago