• Ease into Rest with Compassionate Breathing (10 mins)

  • Nov 30 2024
  • Length: 2 mins
  • Podcast

Ease into Rest with Compassionate Breathing (10 mins)

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  • Summary

  • Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:

    Hello there. Welcome to today's practice. I'm so glad you've carved out this moment for yourself—especially as we navigate these final days of November, when the world can feel a bit more complex and demanding.

    [DEEP BREATH]

    Today, I want to invite you to release whatever weight you've been carrying. Maybe it's the anticipation of holiday preparations, work pressures, or just the general underlying tension of these times. Whatever it is, you can set it down, just for now. [PAUSE]

    Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to feel supported. Imagine your muscles are soft waves gently relaxing against the surface beneath you. [PAUSE]

    Close your eyes and turn your attention to your breath. Not changing it, just observing. Notice how each inhale brings a quiet renewal, and each exhale allows a subtle letting go. [PAUSE]

    Today's practice is what I call the "Compassionate Anchor" technique. We'll use your breath as a gentle reminder of your own resilience and inner calm.

    Breathe in slowly, counting silently to four. [PAUSE]
    Hold for a moment. [PAUSE]
    Exhale, releasing any tension, counting to six. [PAUSE]

    Imagine your breath is like a soft, warm light moving through your body. With each inhale, this light fills you with gentle strength. With each exhale, it dissolves any knots of stress or worry. [PAUSE]

    If your mind wanders—and it will, that's completely normal—simply notice where it goes. No judgment. Just gently guide your attention back to the rhythm of your breath, like a kind friend guiding you home. [PAUSE]

    Continue this breathing. Each cycle is a small act of self-care, a moment of pure presence. [PAUSE]

    As we complete our practice, take a moment to acknowledge yourself. You've created space for calm in a world that often feels anything but calm. [PAUSE]

    As you move through the rest of your day, remember this feeling. You can return to this breath, this moment of stillness, whenever you need. It's always here, waiting for you.

    Gently open your eyes. Take a deep breath. And carry this sense of peace with you.

    [SOFT CLOSING]
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