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Stress Dissolving Meditation: 5 Mins to Calm Your Mind and Body
- 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 Daily Mindfulness: 5-Minute Meditations for Stress Relief:
[Warm, gentle voice]
Hi there. Welcome to today's moment of calm. I know you're arriving here with a full day ahead – perhaps feeling the weight of January's first weeks, with resolutions and expectations swirling around you like winter winds. [PAUSE]
Take a moment right now to simply arrive. Wherever you are – whether it's a quiet corner, your office, or catching a breath between meetings – this is your space. [PAUSE]
Let's begin by finding a comfortable position. If you're sitting, allow your spine to be supported, feet grounded. If standing, imagine roots growing from your feet, anchoring you gently to the earth. [PAUSE]
Now, bring your attention to your breath. Not changing it, just noticing. Notice how your breath moves – like a soft tide, rising and falling, completely natural and unforced. [PAUSE]
Today, we're practicing what I call the "Stress Dissolving Technique" – a gentle way of releasing tension that lives in our body.
Start by scanning your body, starting at the top of your head. Imagine a warm, golden light slowly moving down. Where you notice tightness – maybe in your shoulders, your jaw, your hands – imagine that light softening those areas. [PAUSE]
As the light moves, breathe into any area of tension. Not to fight it, but to acknowledge it. Each breath is like a kind friend, saying, "I see you. It's okay to let go." [PAUSE]
Your thoughts might drift – and that's completely normal. When you notice your mind wandering, simply return to the warmth of this internal light, to the rhythm of your breath. No judgment. Just gentle return. [PAUSE]
As we complete our practice, take one deep breath. Imagine exhaling anything that no longer serves you – worry, tension, expectation. [PAUSE]
As you move back into your day, carry this sense of soft awareness with you. You might touch your heart, or take one mindful breath before each new task, remembering: you are more than your stress. You are resilient, centered, capable.
[Soft closing]
Thank you for practicing with me today.
[Warm, gentle voice]
Hi there. Welcome to today's moment of calm. I know you're arriving here with a full day ahead – perhaps feeling the weight of January's first weeks, with resolutions and expectations swirling around you like winter winds. [PAUSE]
Take a moment right now to simply arrive. Wherever you are – whether it's a quiet corner, your office, or catching a breath between meetings – this is your space. [PAUSE]
Let's begin by finding a comfortable position. If you're sitting, allow your spine to be supported, feet grounded. If standing, imagine roots growing from your feet, anchoring you gently to the earth. [PAUSE]
Now, bring your attention to your breath. Not changing it, just noticing. Notice how your breath moves – like a soft tide, rising and falling, completely natural and unforced. [PAUSE]
Today, we're practicing what I call the "Stress Dissolving Technique" – a gentle way of releasing tension that lives in our body.
Start by scanning your body, starting at the top of your head. Imagine a warm, golden light slowly moving down. Where you notice tightness – maybe in your shoulders, your jaw, your hands – imagine that light softening those areas. [PAUSE]
As the light moves, breathe into any area of tension. Not to fight it, but to acknowledge it. Each breath is like a kind friend, saying, "I see you. It's okay to let go." [PAUSE]
Your thoughts might drift – and that's completely normal. When you notice your mind wandering, simply return to the warmth of this internal light, to the rhythm of your breath. No judgment. Just gentle return. [PAUSE]
As we complete our practice, take one deep breath. Imagine exhaling anything that no longer serves you – worry, tension, expectation. [PAUSE]
As you move back into your day, carry this sense of soft awareness with you. You might touch your heart, or take one mindful breath before each new task, remembering: you are more than your stress. You are resilient, centered, capable.
[Soft closing]
Thank you for practicing with me today.