Hi there, I'm Julia Cartwright, and I'm so glad you're here. You know, it's late December, and if you're anything like me, you're probably feeling that particular flavor of stress that comes with the end-of-year rush, the holidays, maybe some personal stuff too. Today, we're going to do something really simple but deeply calming together. Just five minutes. That's it. No judgment, no perfection required. Just you, me, and your breath.

So find yourself a comfortable spot. You can sit, lie down, whatever feels good. And if you're somewhere public, that's totally fine too. There's no special position required for peace. Just settle in however works for you right now.

Let's start by noticing your breath exactly as it is. Not changing it, not forcing anything. Just observing. Breathe in through your nose, and as you do, imagine you're breathing in calm, clear air, like the kind you feel on a crisp winter morning. Hold it for just a second. Then exhale slowly through your mouth, and as you do, imagine releasing whatever's been tight in your chest, your shoulders, your jaw. Let it drift away like smoke. In with the clear. Out with the weight. One more time. In with clarity. Out with stress.

Now, I want you to try something I call the body scan with kindness. Starting at the top of your head, bring your attention slowly downward, and here's the key: notice any tension, but instead of fighting it, imagine you're wrapping it in warmth, like a cozy blanket. Your forehead, your eyes, any worry lines you've earned today? Thank them for trying to protect you, then let them relax. Move down to your jaw, your neck, your shoulders. So many of us carry our stress here like it's our job. It's not. Let those shoulders drop as you exhale. Continue down through your chest, your belly, your legs, all the way to your feet. Wherever you find tightness, send it kindness instead of criticism.

As you finish this scan, notice how different your body feels. You've essentially told your nervous system that you're safe. That's powerful.

Here's what I want you to carry with you today: whenever you feel that stress creeping back in, pause for just one conscious breath. That's all. One in, one out, with intention. It's a little reset button you can use anytime.

Thank you so much for spending these five minutes with me. If this resonated with you, please subscribe to Daily Mindfulness: 5-Minute Meditations for Stress Relief so you don't miss tomorrow's practice. You deserve this peace, and I'll be here whenever you need it.

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