Episode Details
Back to Episodes
Anchor and Release: 5-Minute Mindful Pause for Stress-Free Sundays
Published 1 month ago
Description
Hello, and welcome back to Daily Mindfulness. I'm Julia Cartwright, and I'm so glad you're here with me today. It's a Sunday morning in late January, and I'm betting you might be feeling that familiar post-weekend tension creeping in, or maybe the weight of the week ahead is already whispering its demands. Whatever brought you here today, I want you to know you've made exactly the right choice by pressing play. This next five minutes? They're just for you.
Let's settle in together. Find a comfortable seat, somewhere you won't be disturbed if you can. Your shoulders can drop away from your ears right now. There's nothing urgent happening in this moment. Go ahead and close your eyes if that feels right, or soften your gaze downward. We're going to work with something I call the "anchor and release" technique, and it's wonderfully simple.
Start by taking a full breath in through your nose, counting to four as you go. One, two, three, four. Feel your belly expand like a balloon filling with calm air. Now exhale slowly through your mouth for six counts. One, two, three, four, five, six. Notice how the exhale is longer? That's intentional. When we exhale longer, we're literally signaling to our nervous system that it's safe to relax. Let's do that two more times. Breathing in calm, breathing out tension.
Now, here's where it gets interesting. As you continue breathing naturally, I want you to notice where stress is living in your body right now. Maybe it's your jaw, your shoulders, your chest. Don't judge it. Just observe it like you're a curious scientist. With each exhale, imagine that tension is like smoke, gently dissolving into the air. You're not fighting it; you're simply watching it drift away. Breathe in stillness. Breathe out whatever doesn't belong here.
Let's do this for the next two minutes. Each breath is an opportunity to anchor yourself to this present moment, to release what's beyond your control. Your only job is to breathe and notice. That's it.
As we prepare to close, take one more deep breath together, and when you're ready, gently open your eyes. You just gave yourself a gift of presence, and that matters more than you know.
Here's your practical takeaway for today: whenever you feel stress building, pause and do just one conscious breathing cycle, the way we practiced. One in for four, out for six. It takes ten seconds and it resets everything.
Thank you so much for joining me on Daily Mindfulness: Five-Minute Meditations for Stress Relief. Please subscribe and join me again tomorrow. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI
Let's settle in together. Find a comfortable seat, somewhere you won't be disturbed if you can. Your shoulders can drop away from your ears right now. There's nothing urgent happening in this moment. Go ahead and close your eyes if that feels right, or soften your gaze downward. We're going to work with something I call the "anchor and release" technique, and it's wonderfully simple.
Start by taking a full breath in through your nose, counting to four as you go. One, two, three, four. Feel your belly expand like a balloon filling with calm air. Now exhale slowly through your mouth for six counts. One, two, three, four, five, six. Notice how the exhale is longer? That's intentional. When we exhale longer, we're literally signaling to our nervous system that it's safe to relax. Let's do that two more times. Breathing in calm, breathing out tension.
Now, here's where it gets interesting. As you continue breathing naturally, I want you to notice where stress is living in your body right now. Maybe it's your jaw, your shoulders, your chest. Don't judge it. Just observe it like you're a curious scientist. With each exhale, imagine that tension is like smoke, gently dissolving into the air. You're not fighting it; you're simply watching it drift away. Breathe in stillness. Breathe out whatever doesn't belong here.
Let's do this for the next two minutes. Each breath is an opportunity to anchor yourself to this present moment, to release what's beyond your control. Your only job is to breathe and notice. That's it.
As we prepare to close, take one more deep breath together, and when you're ready, gently open your eyes. You just gave yourself a gift of presence, and that matters more than you know.
Here's your practical takeaway for today: whenever you feel stress building, pause and do just one conscious breathing cycle, the way we practiced. One in for four, out for six. It takes ten seconds and it resets everything.
Thank you so much for joining me on Daily Mindfulness: Five-Minute Meditations for Stress Relief. Please subscribe and join me again tomorrow. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI