Podcast Episode Details
Back to Podcast Episodes
Daily Mindfulness: Stress Dissolving Wave - 5-Minute Meditation for Calm
Here's the script for Daily Mindfulness: 5-Minute Meditations for Stress Relief:
[Warm, inviting tone]
Hi there. Welcome to today's mindfulness practice. I'm so glad you've carved out these few moments for yourself, especially on a day that might feel a bit overwhelming.
I know today – January 26th – comes with its own unique set of challenges. Whether you're feeling the mid-winter blues, navigating work pressures, or simply seeking a moment of calm, you're exactly where you need to be right now. [PAUSE]
Let's begin by finding a comfortable position. If you're sitting, allow your spine to be tall but not rigid – imagine a gentle tree, rooted yet flexible. [PAUSE]
Close your eyes if that feels comfortable. Take a deep breath in through your nose, letting the air fill your lungs like a warm, supportive embrace. [PAUSE]
Now, let's explore a practice I call the "Stress Dissolving Wave." Imagine your stress as small pebbles of tension scattered across the surface of a calm lake. [PAUSE]
With each breath, we'll gently allow these pebbles to sink and dissolve. Breathe in slowly, noticing the cool air entering your nostrils. [PAUSE]
As you exhale, visualize one small pebble of tension sinking beneath the water's surface. The lake remains undisturbed, peaceful. [PAUSE]
Another breath in. Another pebble dissolves. Feel how your body becomes a little lighter, a little more spacious with each exhale. [PAUSE]
If thoughts arise – and they will – simply notice them like passing clouds. No judgment. Just gentle observation. [PAUSE]
Your breath is an anchor. Always here. Always steady. Even when the mind feels turbulent, your breath remains a constant, supportive friend. [PAUSE]
Take three more deep breaths. With each one, imagine releasing anything that no longer serves you. Tension. Worry. Expectation. [PAUSE]
As we prepare to close, remember: this sense of calm is always within you. You can return to this peaceful lake anytime – even for just a few breaths.
Slowly begin to bring awareness back to your body. Wiggle your fingers. Gently roll your shoulders. [PAUSE]
When you're ready, open your eyes. Carry this sense of spaciousness with you. Today, pause and take three conscious breaths whenever you feel stress building.
You've got this. And you're not alone.
[Soft, supportive closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 10 months, 4 weeks ago