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Ocean Breath: A Calming Breathing Exercise for Relaxation and Presence
Here's the script for Mindful Moments: Daily Breathing Exercises for Relaxation:
Hello, and welcome to today's Mindful Moments. I'm so glad you've carved out this time for yourself – especially on a day that might feel like it's already pulling you in a thousand different directions. [PAUSE]
I know that January can sometimes feel overwhelming. The new year is in full swing, resolutions are still fresh, and there's a sense of momentum that can sometimes feel more like pressure than possibility. Today, we're going to create a small sanctuary of calm, right here, right now. [PAUSE]
Begin by finding a comfortable position. Whether you're sitting, standing, or lying down, let your body settle. Imagine you're like a leaf gently coming to rest on still water – soft, unhurried, completely supported. [PAUSE]
Take a deep breath in through your nose, feeling the cool air fill your lungs. And then a long, slow exhale through your mouth. [PAUSE]
Today, we're going to explore what I call the "Ocean Breath" technique. Picture your breath like waves – sometimes gentle, sometimes more pronounced, but always moving with natural rhythm. [PAUSE]
Inhale deeply for a count of four. Feel your chest expand like the horizon before a tide. [PAUSE]
Hold for a moment at the top of the breath – just a brief, peaceful pause. [PAUSE]
Then exhale slowly for a count of six, letting the breath roll out like waves retreating from the shore. [PAUSE]
With each breath, imagine you're releasing any tension. The worries of deadlines, the mental chatter, the endless to-do lists – they can wait. Right now, you're creating a moment of pure presence. [PAUSE]
Continue this breathing pattern. Four counts in, hold, six counts out. Like waves moving in and out, consistent and calm. [PAUSE]
If your mind wanders – and it will, that's completely normal – simply notice where it goes, and then gently guide your attention back to the breath. No judgment, just soft redirection. [PAUSE]
As we prepare to close this practice, take one final deep breath. Notice how you feel right now – perhaps a little more spacious, a little more grounded. [PAUSE]
As you move back into your day, carry this sense of calm with you. You can return to this Ocean Breath anytime – waiting in line, before a meeting, or when you feel overwhelmed. Your breath is always your anchor.
Breathe well, be well. Until our next Mindful Moment.
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 11 months, 1 week ago