『Sundays in Late January: A Mindful Moment to Reset and Renew』のカバーアート

Sundays in Late January: A Mindful Moment to Reset and Renew

Sundays in Late January: A Mindful Moment to Reset and Renew

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概要

 Hello, and welcome to Mindful Moments. I'm Julia Cartwright, so glad you're here with me today.

You know, Sundays in late January have this particular flavor, don't they? That stretch between the New Year momentum and spring feels a bit like you're treading water. Maybe you're carrying some tension from the week, or perhaps you're noticing that anxious feeling creeping in when you think about what's ahead. Whatever brought you here right now, you made the right choice. This next few minutes is just for you.

Let's begin by finding a comfortable seat. That might be on a cushion, in a chair, on your bed—wherever feels honest and supportive. Uncross your legs if they're crossed. Let your shoulders drop away from your ears. You're not trying to be perfect here. You're just showing up.

Now, place one hand on your heart and one hand on your belly. Feel that gentle rise and fall. That's the rhythm you've been breathing your entire life. Today, we're just going to get curious about it.

Take a slow breath in through your nose for a count of four. Feel your belly expand like a balloon filling with calm air. Hold it there for just a moment—not tight, just pausing. Now exhale through your mouth, slowly, for a count of six. Notice how that exhale feels a little longer. That's intentional. When we extend the exhale, we activate our parasympathetic nervous system, which is your body's natural rest button.

Let's do this together. Breathe in for four. One, two, three, four. Hold. Now exhale for six. Slow it down. One, two, three, four, five, six. Good.

Again. In for four. Notice any thoughts floating by like clouds—don't grab them, just let them pass. Two, three, four. Hold. Exhale for six. Feel your shoulders relax a little deeper with each breath out. One, two, three, four, five, six.

Let's do three more at your own pace. In through the nose, out through the mouth. In for four, out for six. Feel your heartbeat beneath your hand. You're doing exactly what you need to do right now.

One more round. In for four. Out for six. Beautiful.

Now, as you go about the rest of your day, come back to this whenever you need it. Even one conscious breath is a reset. This practice, this four-in-six-out rhythm, is your portable sanctuary.

Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so we can center ourselves together tomorrow. You've got this.

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This content was created in partnership and with the help of Artificial Intelligence AI
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