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Compassionate Breath Anchor: A Guided Meditation for Inner Calm and Better Sleep
- 2025/01/05
- 再生時間： 2 分
- ポッドキャスト
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サマリー
あらすじ・解説
Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:
[Soft, warm tone]
Hello there. Welcome to today's practice. I'm glad you've carved out this moment for yourself, especially on a day that might feel a bit more challenging than usual. [PAUSE]
As we begin, I want you to know that whatever weight you're carrying—whether it's lingering holiday stress, work pressures, or just the general complexity of early January—you're exactly where you need to be right now. [PAUSE]
Let's start by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle, like a leaf gently coming to rest on still water. [PAUSE]
Take a deep breath in... and slowly release. [PAUSE]
Notice how your breath moves through you—not something you're forcing, but something happening naturally, like waves rolling softly against a shore. [PAUSE]
Today, we're going to practice what I call the "Compassionate Breath Anchor" — a technique designed to ground you and create inner calm, especially when sleep feels elusive.
Begin by placing one hand on your heart and one on your belly. [PAUSE]
With each inhale, imagine you're breathing in gentle, soft light—the kind that feels like early morning sunlight, warm and tender. [PAUSE]
As you exhale, imagine releasing any tension, any worry, any expectation of how things "should" be. Let it dissolve like morning mist. [PAUSE]
If your mind wanders—and it will, because that's what minds do—simply notice without judgment. Imagine your thoughts as clouds passing through a vast sky. They come, they go. You are the sky, vast and unchanging. [PAUSE]
Continue this breathing. Light enters with each inhale. Tension releases with each exhale. [PAUSE]
Your only job right now is to be present. To breathe. To allow. [PAUSE]
As we complete our practice, take a moment to appreciate yourself. You showed up. You practiced kindness toward yourself. [PAUSE]
Carry this sense of spaciousness with you. When stress appears today, remember: you can always return to your breath, your anchor. [PAUSE]
Slowly open your eyes. Breathe. You are exactly where you need to be.
[End of practice]
[Soft, warm tone]
Hello there. Welcome to today's practice. I'm glad you've carved out this moment for yourself, especially on a day that might feel a bit more challenging than usual. [PAUSE]
As we begin, I want you to know that whatever weight you're carrying—whether it's lingering holiday stress, work pressures, or just the general complexity of early January—you're exactly where you need to be right now. [PAUSE]
Let's start by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle, like a leaf gently coming to rest on still water. [PAUSE]
Take a deep breath in... and slowly release. [PAUSE]
Notice how your breath moves through you—not something you're forcing, but something happening naturally, like waves rolling softly against a shore. [PAUSE]
Today, we're going to practice what I call the "Compassionate Breath Anchor" — a technique designed to ground you and create inner calm, especially when sleep feels elusive.
Begin by placing one hand on your heart and one on your belly. [PAUSE]
With each inhale, imagine you're breathing in gentle, soft light—the kind that feels like early morning sunlight, warm and tender. [PAUSE]
As you exhale, imagine releasing any tension, any worry, any expectation of how things "should" be. Let it dissolve like morning mist. [PAUSE]
If your mind wanders—and it will, because that's what minds do—simply notice without judgment. Imagine your thoughts as clouds passing through a vast sky. They come, they go. You are the sky, vast and unchanging. [PAUSE]
Continue this breathing. Light enters with each inhale. Tension releases with each exhale. [PAUSE]
Your only job right now is to be present. To breathe. To allow. [PAUSE]
As we complete our practice, take a moment to appreciate yourself. You showed up. You practiced kindness toward yourself. [PAUSE]
Carry this sense of spaciousness with you. When stress appears today, remember: you can always return to your breath, your anchor. [PAUSE]
Slowly open your eyes. Breathe. You are exactly where you need to be.
[End of practice]