• "Waves of Calm: A Mindfulness Meditation for Better Rest"

  • Nov 24 2024
  • Length: 3 mins
  • Podcast

"Waves of Calm: A Mindfulness Meditation for Better Rest"

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  • Summary

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

    [Warm, inviting tone]

    Hello there. Welcome to today's practice. I'm glad you've carved out this moment for yourself – especially on a day that might feel a bit more complex than usual. [PAUSE]

    I know today's date carries its own unique energy. Whatever weight you're carrying, whatever challenges have been dancing around in your mind, let's take a moment to simply arrive here, just as you are. [PAUSE]

    Find a comfortable position – whether you're sitting or lying down. Allow your body to settle, like a leaf gently coming to rest on still water. [PAUSE]

    Let's begin with three deep breaths. Not forced or controlled, but natural and easy. [PAUSE]

    Inhale slowly... feeling the breath fill your lungs...
    Exhale completely... releasing any tension...
    [PAUSE]

    Today, we're exploring what I call the "Waves of Calm" meditation – a practice designed to help your nervous system shift from high alert to deep rest.

    Imagine your thoughts are like ocean waves. Some are small ripples, some are larger swells. Your job isn't to stop the waves, but to become the steady shore. [PAUSE]

    As you breathe, notice each thought as it arrives. Don't judge it. Simply observe it like a wave approaching, then watch it recede back into the vast ocean of your consciousness.

    [Slower, more rhythmic]
    Breathe in... waves approaching...
    Breathe out... waves retreating...
    [PAUSE]

    If your mind gets caught in a current of thinking – planning, worrying, analyzing – gently return to the sensation of breathing. You're not doing anything wrong. This is the practice. [PAUSE]

    Your mind will wander. That's what minds do. Each time you notice and return to your breath, you're strengthening your ability to be present, to be calm, to rest deeply.

    [Soft, reassuring]
    As we complete our practice, know that this sense of calm travels with you. It's not something you create, but something you're reconnecting with – always available, always within you.

    When you're ready, take one more deep breath. Wiggle your fingers and toes. Slowly open your eyes.

    Carry this spaciousness with you. Whether you're heading into work, managing family dynamics, or simply moving through your day – remember: you can always return to your breath. You can always find your shore.

    [Gentle closing]
    Wishing you peace, and most importantly, restful moments ahead.

    [END]
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