# DAILY MINDFULNESS: 5-MINUTE MEDITATIONS FOR STRESS RELIEF

Hey there, I'm Julia Cartwright, and I'm so glad you're here. You know, it's late November, and if you're anything like me, the holiday rush is already knocking on the door. Work deadlines, family expectations, that endless to-do list—it all piles up, doesn't it? Today, I want to give you something I call the "stress release valve," a technique that'll help you let off steam without actually having to do anything productive. Sometimes the best thing we can do is pause.

So find yourself a comfortable seat, somewhere you won't be interrupted for the next few minutes. Maybe that's your couch, maybe it's your car before you head into a meeting. Doesn't matter. What matters is that you're here, giving yourself permission to reset.

Now, gently close your eyes, or soften your gaze downward. Take a deep breath in through your nose—there we go—and release it slowly through your mouth like you're fogging up a mirror. Again. Inhale calm, exhale the weight you've been carrying. One more time. Notice how your body settles just a little bit more with each breath.

Here's what we're going to do. Imagine your stress as something tangible—maybe it's a knot in your shoulders, maybe it's a tight band around your chest. Whatever you see, that's perfect. Now, with each exhale, imagine that tension is like old smoke leaving your body. Watch it drift away. You don't have to fight it or push it. Just let it go on the breath.

Breathe in for a count of four. Feel the air fill your lungs. Hold it for just a moment. Now exhale slowly for a count of six. Notice how the longer exhale actually signals your nervous system that you're safe. That's not woo—that's biology. Your body believes what your breath tells it.

Keep going. Four counts in, six counts out. In through your nose, out through your mouth. With each cycle, feel the stress loosening its grip. You might notice your jaw unclenching, your shoulders dropping. That's exactly what we want.

Let's do this for a few more cycles. In... and out. In... and out. Beautiful.

As we wrap up, take one more full breath. When you open your eyes, notice how you feel. Maybe you're not stress-free—life rarely works that way—but you've just proven to yourself that you can change your state in five minutes. That's your superpower.

Here's my challenge for you today: carry this breath with you. When stress creeps back in this afternoon, remember what you just did. You've got this tool in your pocket now.

Thank you so much for practicing with me on Daily Mindfulness: 5-Minute Meditations for Stress Relief. If this resonated with you, please subscribe so you never miss a moment of calm. You deserve it. I'll see you tomorrow.

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