• "End of Year Stress Wave: A 5-Minute Mindfulness Meditation for Calm"

  • Dec 30 2024
  • Length: 2 mins
  • Podcast

"End of Year Stress Wave: A 5-Minute Mindfulness Meditation for Calm"

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

    [Warm, inviting tone]

    Hello, and welcome. I'm so glad you've carved out these few minutes for yourself today. As we approach the end of another year, I know the world can feel overwhelming – with holiday pressures, year-end deadlines, and the weight of expectations swirling around us. [PAUSE]

    Take a moment right now to simply arrive. Wherever you are – whether sitting, standing, or finding a comfortable position – allow your body to settle. [PAUSE] Notice the surface supporting you, feeling its steady presence beneath you. [PAUSE]

    Let's begin by taking three deep breaths together. Breathe in slowly, feeling the cool air entering your nostrils... and exhale, releasing any tension you've been carrying. [PAUSE] Second breath, drawing in calm... and letting go. [PAUSE] Third breath, allowing yourself to be fully present in this moment. [PAUSE]

    Today, we're going to practice what I call the "Stress Wave" meditation. Imagine your stress as an ocean wave – powerful, but not permanent. [PAUSE] As you breathe, visualize each inhale as the wave drawing back, gathering strength. [PAUSE] And each exhale as the wave gently releasing, dissolving back into the vast ocean of calm. [PAUSE]

    Notice any thoughts that arise – like passing clouds in the sky of your mind. You don't need to fight them or hold onto them. Simply observe. [PAUSE] Each time a thought comes, imagine it resting on the surface of that wave, then softly carried away. [PAUSE]

    Your breath is the constant – steady, reliable, always with you. [PAUSE] When you feel tension, return to this image of the wave. Gathering. Releasing. [PAUSE] Not fighting the stress, but moving with it. Transforming it. [PAUSE]

    As we come to a close, take one final deep breath. [PAUSE] Recognize that just like this wave, stress comes and goes. You have the inner resources to ride it out. [PAUSE]

    Before you move back into your day, set a simple intention. Perhaps it's to carry this sense of calm with you, to pause and breathe when things feel intense. [PAUSE] Know that this practice is always available to you – just a breath away.

    Thank you for taking this time for yourself today. Wishing you peace.

    [Soft closing]
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