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Anchor and Release: Five Minutes to Soothe Holiday Stress
Hey there, friend. I'm Julia Cartwright, and I'm so glad you've carved out these five minutes for yourself today. Seriously, that takes intention, and I see you.
Look, I know it's mid-December, and if you're anything like most people right now, your nervous system is probably doing a little overtime. Holiday deadlines, family stuff, the endless to-do lists—it all adds up. So today, we're going to practice something I call the Anchor and Release. Think of it like giving your stress somewhere safe to land, then gently letting it float away. Simple, but surprisingly powerful.
Find yourself a comfortable seat, somewhere you won't be interrupted for just five minutes. Feet on the floor if you can, though lying down works too. There's no wrong way to do this. Now, let your shoulders drop away from your ears. Feel that release? That's what we're practicing today.
Let's start by taking a nice, full breath in through your nose for a count of four. Hold it for a moment. Now exhale slowly through your mouth like you're fogging up a mirror. Do that two more times at your own pace. You're already shifting gears. Notice how that feels.
Here's our main practice. As you breathe naturally now, I want you to imagine each inhale drawing in calm, steadiness, and trust. You can visualize it as a color if that helps—maybe warm light, cool blue, whatever feels right to you. Hold it for just a beat. Then as you exhale, imagine releasing everything you're carrying. The worry, the pressure, the feeling that you're not doing enough. Picture it dissolving like morning mist.
Continue this for the next few minutes. Anchor in with each breath. Release with each exhale. Your mind will wander—that's not failure, that's just being human. When it does, gently guide yourself back to the sensation of breathing. Back to the anchor.
Now, let's begin to wrap up. Take three more intentional breaths, feeling a little lighter with each one. When you're ready, slowly open your eyes if they've been closed. Wiggle your fingers and toes.
Here's my gift to you: carry this anchor with you today. Whenever stress starts creeping in, pause and take just one conscious breath. That's enough. You don't need to meditate again. Just that one moment of connection.
Thank you so much for practicing Daily Mindfulness with me today. These five minutes matter more than you know. Please subscribe so you never miss a meditation, and remember, the best time to practice is the time you actually show up. You're doing great. I'll see you tomorrow.
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This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 week, 5 days ago