Settle and Rise: Breathe Through Your Sunday

Hello, I'm Julia Cartwright, and welcome to Mindful Moments. It's Sunday morning here, and I'm guessing you might be feeling that familiar Sunday energy, right? Maybe a little restless, maybe wondering how the week ahead is going to treat you. That's exactly what we're here to address today. So take a seat somewhere comfortable, and let's settle into some breathing that'll anchor you right here, right now.

Before we dive in, I want you to notice where you're sitting. Feel the surface beneath you. Are you on a couch? A chair? Wherever it is, let that support you. There's something really grounding about acknowledging that you're held by something solid. Now, let's just breathe naturally for a moment. No pressure, no performance. Just notice the breath that's already there, moving in and out like waves on a shore. You're already doing this beautifully.

Now, let's practice something I call the Settle and Rise breathing, and it's perfect for those moments when you need to feel both calm and capable. Here's how it works. Take a slow breath in through your nose for a count of four. As you inhale, imagine breathing in something soothing. For me, it's the smell of lavender. For you, maybe it's ocean air or fresh coffee or pine trees. Whatever settles you. Hold that breath for just a moment, feeling it fully in your body. Now exhale through your mouth for a count of six, nice and long. That longer exhale is key because it tells your nervous system that you're safe. You're in control. Do this with me now. Inhale, two, three, four. Hold for a beat. Exhale, two, three, four, five, six. Again. Inhale, two, three, four. And exhale, two, three, four, five, six. Let's do three more of these together, moving at whatever pace feels natural to you. The breath is your anchor. There's nowhere to be except right here.

With each exhale, imagine releasing something you don't need today. A worry, a doubt, tension in your shoulders. Watch it drift away like smoke. You're making space for clarity and calm. Keep going. You're doing this exactly right.

Okay, let's return to natural breathing now. Gently. Notice how your body feels. Notice your mind. There's a softness here, isn't there? Carry this into your day. When things get hectic, remember this breath. Return to it. It's always available to you.

Thank you so much for spending these moments with me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice. I'll see you tomorrow.

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

This episode includes AI-generated content.