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"Find Calm and Rest: A Guided Mindfulness Practice for Better Sleep"
- 2024/12/29
- 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":
[Warm, inviting tone]
Hey there, and welcome. I'm so glad you've carved out this moment for yourself today. As we close out another year, I know the end of December can feel both exciting and exhausting – a time when your nervous system might be running on overdrive, juggling holiday memories, work wrap-ups, and anticipation of the new year.
Today, I want to guide you through a practice that's going to help you release some of that accumulated tension and prepare your body and mind for deep, restorative rest. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle. Close your eyes if that feels right. [PAUSE]
Take a deep breath in through your nose... and slowly exhale through your mouth. [PAUSE]
Imagine your breath is like gentle waves, washing over a sandy shore. Each inhale brings softness, each exhale carries away the day's accumulated stress. [PAUSE]
Now, I want you to bring your attention to what I call the "body landscape." Start at the top of your head, and slowly scan downward. Notice any areas of tightness or holding. [PAUSE]
With each breath, imagine those tight spaces softening. Like snow melting under warm sunlight, let tension dissolve. [PAUSE]
Your shoulders might be carrying memories of recent challenges. Breathe into those spaces. Release. [PAUSE]
Now, picture a soft, warm light entering through the top of your head. This light moves slowly, gently through your body. It's healing. Soothing. Calming every cell. [PAUSE]
As this light travels, it whispers to your nervous system: "You are safe. You are supported. You can rest." [PAUSE]
Take three more deep, intentional breaths. [PAUSE]
As we close this practice, set an intention. What would it feel like to carry this sense of calm with you? Not perfectly, but gently. [PAUSE]
When you're ready, slowly open your eyes. Bring this softness with you into the rest of your day.
You've done something beautiful for yourself today. [Soft smile in voice]
Namaste.
[Warm, inviting tone]
Hey there, and welcome. I'm so glad you've carved out this moment for yourself today. As we close out another year, I know the end of December can feel both exciting and exhausting – a time when your nervous system might be running on overdrive, juggling holiday memories, work wrap-ups, and anticipation of the new year.
Today, I want to guide you through a practice that's going to help you release some of that accumulated tension and prepare your body and mind for deep, restorative rest. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle. Close your eyes if that feels right. [PAUSE]
Take a deep breath in through your nose... and slowly exhale through your mouth. [PAUSE]
Imagine your breath is like gentle waves, washing over a sandy shore. Each inhale brings softness, each exhale carries away the day's accumulated stress. [PAUSE]
Now, I want you to bring your attention to what I call the "body landscape." Start at the top of your head, and slowly scan downward. Notice any areas of tightness or holding. [PAUSE]
With each breath, imagine those tight spaces softening. Like snow melting under warm sunlight, let tension dissolve. [PAUSE]
Your shoulders might be carrying memories of recent challenges. Breathe into those spaces. Release. [PAUSE]
Now, picture a soft, warm light entering through the top of your head. This light moves slowly, gently through your body. It's healing. Soothing. Calming every cell. [PAUSE]
As this light travels, it whispers to your nervous system: "You are safe. You are supported. You can rest." [PAUSE]
Take three more deep, intentional breaths. [PAUSE]
As we close this practice, set an intention. What would it feel like to carry this sense of calm with you? Not perfectly, but gently. [PAUSE]
When you're ready, slowly open your eyes. Bring this softness with you into the rest of your day.
You've done something beautiful for yourself today. [Soft smile in voice]
Namaste.