Monday Momentum: Your Four-Count Flow to Calm

Hey there, I'm Julia Cartwright, and welcome back to Mindful Moments. I'm so glad you're here, especially on a Monday morning like this one. You know, Mondays have this particular energy—that sense of everything starting fresh and maybe just a little bit overwhelming all at once. If you're feeling that flutter of anticipation or anxiety about the week ahead, you're not alone. And honestly, that's exactly why we're here together right now.

So let's take a few moments to just settle in. Find yourself a comfortable spot, somewhere you won't be interrupted for the next few minutes. You can sit, lie down, stand—whatever feels right for your body today. And if you need to come back to this practice later, that's perfectly okay too. There's no judgment here, just you and me and your breath.

Let's start by noticing what's happening right now. Take a moment to feel your feet on the ground, or your body supported by whatever's holding you up. Notice the temperature of the air around you. Just observe, don't try to change anything yet.

Now, gently bring your attention to your breath. You don't need to breathe differently—your breath is already perfect. Just notice it. Is it shallow or deep? Fast or slow? There's no right answer here. This is simply your breath, exactly as it is in this moment.

Let's try something I call the Four-Count Flow, and it's become one of my favorite ways to quiet the mind. Here's how it works: breathe in slowly through your nose for a count of four. Feel that cool air traveling down. Then hold it gently for a count of four, like you're pausing to appreciate the moment. Then exhale through your mouth for a count of four, imagining you're releasing whatever you don't need. And pause again for four. In, hold, out, hold. Like waves on a shore, gentle and rhythmic.

Let's do this together. Breathing in, two, three, four. Holding, two, three, four. Out, two, three, four. And hold, two, three, four. Beautiful. Continue at your own pace now, finding that rhythm that feels natural to you. There's no rushing. Let your shoulders soften. Let your jaw relax. Each breath is an invitation back to this moment, right here, where you're safe and grounded.

As we close, know this: you can return to this Four-Count Flow anytime today when you need it. Stuck in traffic? Four counts. Before a meeting? Four counts. It's your portable moment of peace.

Thank you so much for joining me for Mindful Moments: Daily Breathing Exercises for Relaxation. Your commitment to yourself matters. Please subscribe so you never miss a practice, and remember—you've got this.

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

This episode includes AI-generated content.