• "Daily Mindfulness: Anchor and Wave - A 5-Minute Meditation for Stress Relief"

  • Jan 1 2025
  • Length: 3 mins
  • Podcast

"Daily Mindfulness: Anchor and Wave - A 5-Minute Meditation for Stress Relief"

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  • Here's the script for Daily Mindfulness: 5-Minute Meditations for Stress Relief:

    Hello, and welcome. I'm so glad you've carved out these few moments for yourself today. [PAUSE]

    I know this morning might feel different. With the start of a new year, there's often this underlying current of expectation and subtle pressure. Maybe you're feeling a mix of hope and uncertainty about what 2025 might bring. [PAUSE]

    Let's take a moment to ground ourselves right where we are. Find a comfortable position – whether you're sitting, standing, or lying down. Allow your body to settle, like a leaf gently coming to rest on still water. [PAUSE]

    Begin by taking three slow, deliberate breaths. Inhale deeply through your nose, feeling your chest and belly expand. [PAUSE] And exhale slowly, releasing any tension you've been carrying. [PAUSE]

    Today, we'll practice what I call the "Anchor and Wave" meditation – a gentle way of working with whatever thoughts or feelings are moving through you right now.

    Imagine your awareness is like a calm, steady lighthouse. [PAUSE] Thoughts and emotions are waves – some small, some large – moving around you. Your job isn't to stop the waves, but to remain steady, observing without getting swept away.

    Take a deep breath in. [PAUSE] As you exhale, notice any thoughts that arise. Don't judge them. Simply acknowledge them like passing clouds. [PAUSE]

    If a wave of anxiety comes – about work, personal goals, or the unknown – don't fight it. Instead, imagine yourself as the lighthouse. Strong. Steady. Watching the wave approach, crest, and then naturally dissolve. [PAUSE]

    Your breath is your anchor. Always available. Always bringing you back to this present moment. [PAUSE]

    When you notice your mind drifting, gently – with kindness – return to the sensation of breathing. No criticism. Just a soft redirection. [PAUSE]

    As we come to the end of our practice, take one more deep breath. [PAUSE] Recognize that you've already demonstrated remarkable skill – the ability to be present, to observe without getting caught in the current.

    As you move through your day, you can return to this lighthouse image. When stress approaches, take three conscious breaths. Remember: you are the steady center, not the passing storm.

    Thank you for practicing with me today. Wishing you moments of peace and presence.

    [END]
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