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The Anchor and Release: Find Calm in Five Minutes
Published 2 days, 14 hours ago
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Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here today. You know, it's a Tuesday morning in late February, and I'm willing to bet you've already got a dozen things pulling at your attention. Maybe your inbox is overflowing, or someone said something that's been sitting in your chest, or you're just feeling that low-grade hum of tension that won't quite go away. Am I close? Well, that's exactly why we're here together right now. In the next five minutes, we're going to do something radical: nothing. Well, almost nothing. We're going to sit with ourselves, and I promise you, it counts.
So find yourself a comfortable seat. It doesn't have to be fancy. Your couch works. A kitchen chair works. Anywhere you can sit with your spine reasonably tall and your shoulders relaxed. Go ahead and get settled now. Good.
Now, let's get your nervous system on board with this whole idea. Take a deep breath in through your nose, like you're smelling fresh bread cooling on a windowsill. Hold it for just a moment. Then exhale slowly through your mouth like you're fogging up a mirror. Do that two more times at your own pace. Beautiful.
Here's what we're going to do today. I'm calling this the Anchor and Release. You see, stress is like trying to hold onto a piece of soap in the shower, right? The tighter you grip it, the more it slips away. So instead of fighting it, we're going to notice it without holding on.
Bring your attention to your breath. Don't change it or fix it, just notice it. Maybe it's shallow, maybe it's deep, maybe it's somewhere in between. That's your anchor. Now, as you breathe in, imagine you're drawing in calm, like golden light filling your whole body. And as you breathe out, release whatever doesn't serve you right now. The worry, the hurry, the heaviness. Let it drift away like smoke.
Keep going with this rhythm for the next few minutes. In with calm, out with what's weighing on you. If your mind wanders, that's not a failure, that's just your mind doing its job. Gently bring it back to your breath. Again and again. That practice of returning is where the real magic happens.
And now, as we're wrapping up, take one more intentional breath. Notice how your body feels. Maybe you feel a little lighter, a little more grounded. That feeling? You can come back to that anytime today. When you're in that stressful meeting or that moment of overwhelm, just take three breaths like we did here.
Thank you so much for spending these five minutes with me today. I hope you're feeling a bit more like yourself. Please subscribe to Daily Mindfulness so we can meet up again tomorrow. You've got this, friend.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI
So find yourself a comfortable seat. It doesn't have to be fancy. Your couch works. A kitchen chair works. Anywhere you can sit with your spine reasonably tall and your shoulders relaxed. Go ahead and get settled now. Good.
Now, let's get your nervous system on board with this whole idea. Take a deep breath in through your nose, like you're smelling fresh bread cooling on a windowsill. Hold it for just a moment. Then exhale slowly through your mouth like you're fogging up a mirror. Do that two more times at your own pace. Beautiful.
Here's what we're going to do today. I'm calling this the Anchor and Release. You see, stress is like trying to hold onto a piece of soap in the shower, right? The tighter you grip it, the more it slips away. So instead of fighting it, we're going to notice it without holding on.
Bring your attention to your breath. Don't change it or fix it, just notice it. Maybe it's shallow, maybe it's deep, maybe it's somewhere in between. That's your anchor. Now, as you breathe in, imagine you're drawing in calm, like golden light filling your whole body. And as you breathe out, release whatever doesn't serve you right now. The worry, the hurry, the heaviness. Let it drift away like smoke.
Keep going with this rhythm for the next few minutes. In with calm, out with what's weighing on you. If your mind wanders, that's not a failure, that's just your mind doing its job. Gently bring it back to your breath. Again and again. That practice of returning is where the real magic happens.
And now, as we're wrapping up, take one more intentional breath. Notice how your body feels. Maybe you feel a little lighter, a little more grounded. That feeling? You can come back to that anytime today. When you're in that stressful meeting or that moment of overwhelm, just take three breaths like we did here.
Thank you so much for spending these five minutes with me today. I hope you're feeling a bit more like yourself. Please subscribe to Daily Mindfulness so we can meet up again tomorrow. You've got this, friend.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI