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Ocean Waves for Turbulent Tuesdays: A 5-Minute Mindful Reset
Published 1 month, 1 week ago
Description
Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. It's Tuesday morning, and if I'm being honest, Tuesday mornings can feel like that awkward middle child of the week, right? You've made it past Monday's momentum, but the weekend still feels impossibly far away. And that's exactly why we're together right now.
Today, we're going to practice what I call "the settling technique," and I promise it's going to help you release that tension you might be carrying in your shoulders and jaw without even realizing it's there.
So let's get started. Find a comfortable seat, whatever that means for you. Not fancy, not perfect. Just real. Go ahead and let your eyes close whenever you're ready, or soften your gaze downward if that feels better. There's no judgment here.
Now, let's begin by noticing your breath. Don't change it yet, just notice. Is it shallow or deep? Fast or slow? There's no right answer. You're just meeting yourself exactly where you are right now. Good.
Now, imagine your breath like ocean waves rolling onto a peaceful shore. As you inhale, the wave comes in, bringing fresh, cool air. Feel it filling your belly, your chest, your whole being. And as you exhale, the wave rolls back out, taking with it everything you don't need right now. Tension, worry, that email you've been dreading. Just let it wash away.
Let's do this together for the next three minutes. Inhale for a count of four, feeling that wave come in. One, two, three, four. Hold for just a moment. Now exhale for four, feeling that gentle release. One, two, three, four. Feel how your body naturally softens with each wave. Your shoulders drop a little lower. Your jaw loosens. That tight knot in your chest begins to unwind.
Keep breathing with the rhythm of those waves. In through the nose if you can, out through the mouth. Let your whole body be like the shore, steady and capable of receiving whatever comes and letting it go.
You're doing beautifully. Just a few more breaths here, noticing how different your body feels now compared to when we started. This calm you're feeling right now, this is real. This is available to you anytime you need it.
As we close, bring your awareness back to the room around you. Notice the sounds, the temperature of the air. When you're ready, gently open your eyes. And here's your challenge for today: every time you feel that stress creeping back, take just one minute to remember those ocean waves. That's it. One mindful minute can reset your entire nervous system.
Thank you so much for spending these five minutes with me on Daily Mindfulness: 5-Minute Meditations for Stress Relief. Please subscribe so you never miss a practice. You've got this. See you tomorrow.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI
Today, we're going to practice what I call "the settling technique," and I promise it's going to help you release that tension you might be carrying in your shoulders and jaw without even realizing it's there.
So let's get started. Find a comfortable seat, whatever that means for you. Not fancy, not perfect. Just real. Go ahead and let your eyes close whenever you're ready, or soften your gaze downward if that feels better. There's no judgment here.
Now, let's begin by noticing your breath. Don't change it yet, just notice. Is it shallow or deep? Fast or slow? There's no right answer. You're just meeting yourself exactly where you are right now. Good.
Now, imagine your breath like ocean waves rolling onto a peaceful shore. As you inhale, the wave comes in, bringing fresh, cool air. Feel it filling your belly, your chest, your whole being. And as you exhale, the wave rolls back out, taking with it everything you don't need right now. Tension, worry, that email you've been dreading. Just let it wash away.
Let's do this together for the next three minutes. Inhale for a count of four, feeling that wave come in. One, two, three, four. Hold for just a moment. Now exhale for four, feeling that gentle release. One, two, three, four. Feel how your body naturally softens with each wave. Your shoulders drop a little lower. Your jaw loosens. That tight knot in your chest begins to unwind.
Keep breathing with the rhythm of those waves. In through the nose if you can, out through the mouth. Let your whole body be like the shore, steady and capable of receiving whatever comes and letting it go.
You're doing beautifully. Just a few more breaths here, noticing how different your body feels now compared to when we started. This calm you're feeling right now, this is real. This is available to you anytime you need it.
As we close, bring your awareness back to the room around you. Notice the sounds, the temperature of the air. When you're ready, gently open your eyes. And here's your challenge for today: every time you feel that stress creeping back, take just one minute to remember those ocean waves. That's it. One mindful minute can reset your entire nervous system.
Thank you so much for spending these five minutes with me on Daily Mindfulness: 5-Minute Meditations for Stress Relief. Please subscribe so you never miss a practice. You've got this. See you tomorrow.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI