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Grounded in the Moment: A 5-Minute Meditation for Stress Relief
- 2025/01/08
- 再生時間： 3 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 Daily Mindfulness: 5-Minute Meditations for Stress Relief:
[Warm, inviting tone]
Hi there. Welcome to today's practice. I'm glad you've carved out these few minutes for yourself, especially on a day that might be feeling a bit overwhelming.
I know today—January 8th—can sometimes feel like a momentum point in the new year. Maybe you're feeling the weight of resolutions, workplace pressures, or just the subtle intensity of winter's early days. Whatever brought you here, take a moment to simply arrive. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting, standing, or even lying down, allow your body to settle. Imagine you're like a leaf gradually coming to rest on still water—soft, unhurried, supported. [PAUSE]
Take a deep breath in through your nose, feeling your chest and belly expand. [PAUSE] And now, exhale slowly through your mouth, releasing any tension you've been carrying. [PAUSE]
Today's practice is about creating a small sanctuary of calm. We'll use a technique I call "Grounding Through Sensation." As we move through this, you'll anchor yourself in the present moment by engaging your senses, one by one.
First, notice what you can feel physically. The texture of your clothing against your skin. The temperature of the air. The subtle pressure of your body making contact with the surface beneath you. [PAUSE]
Now, listen. What sounds are around you? Not trying to change them or judge them, simply acknowledging their presence. Maybe a distant hum, the soft rhythm of your breath, the ambient sounds of your environment. [PAUSE]
Shift your awareness to your breath. Not controlling it, just observing its natural rhythm. Notice how it moves, like gentle waves, without effort. Inhaling... exhaling... [PAUSE]
If your mind wanders—and it will, that's completely normal—simply notice that with kindness. Like clouds passing across a sky, let those thoughts drift without grabbing hold. Return gently to your breath. [PAUSE]
As we close, take one more deep breath. Recognize that this moment of calm is always available to you, even in the midst of chaos. You can return to this practice, this internal sanctuary, whenever you need.
When you're ready, slowly open your eyes. Carry this sense of groundedness with you. Today, see if you can take three conscious breaths during a stressful moment—reconnecting with this peaceful state you've just cultivated.
Thank you for practicing with me today. [Soft closing]
[Warm, inviting tone]
Hi there. Welcome to today's practice. I'm glad you've carved out these few minutes for yourself, especially on a day that might be feeling a bit overwhelming.
I know today—January 8th—can sometimes feel like a momentum point in the new year. Maybe you're feeling the weight of resolutions, workplace pressures, or just the subtle intensity of winter's early days. Whatever brought you here, take a moment to simply arrive. [PAUSE]
Let's begin by finding a comfortable position. Whether you're sitting, standing, or even lying down, allow your body to settle. Imagine you're like a leaf gradually coming to rest on still water—soft, unhurried, supported. [PAUSE]
Take a deep breath in through your nose, feeling your chest and belly expand. [PAUSE] And now, exhale slowly through your mouth, releasing any tension you've been carrying. [PAUSE]
Today's practice is about creating a small sanctuary of calm. We'll use a technique I call "Grounding Through Sensation." As we move through this, you'll anchor yourself in the present moment by engaging your senses, one by one.
First, notice what you can feel physically. The texture of your clothing against your skin. The temperature of the air. The subtle pressure of your body making contact with the surface beneath you. [PAUSE]
Now, listen. What sounds are around you? Not trying to change them or judge them, simply acknowledging their presence. Maybe a distant hum, the soft rhythm of your breath, the ambient sounds of your environment. [PAUSE]
Shift your awareness to your breath. Not controlling it, just observing its natural rhythm. Notice how it moves, like gentle waves, without effort. Inhaling... exhaling... [PAUSE]
If your mind wanders—and it will, that's completely normal—simply notice that with kindness. Like clouds passing across a sky, let those thoughts drift without grabbing hold. Return gently to your breath. [PAUSE]
As we close, take one more deep breath. Recognize that this moment of calm is always available to you, even in the midst of chaos. You can return to this practice, this internal sanctuary, whenever you need.
When you're ready, slowly open your eyes. Carry this sense of groundedness with you. Today, see if you can take three conscious breaths during a stressful moment—reconnecting with this peaceful state you've just cultivated.
Thank you for practicing with me today. [Soft closing]