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Speaker 1: Appoche production. Hi, I'm Jennifer Crai. Welcome to your evening mantra.

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Speaker 1: If it's safe to do so, close your eyes or

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Speaker 1: lower your gaze. Relax your eyes, relax your ears, relax

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Speaker 1: your jaw, relax your shoulders down, and bring your attention

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Speaker 1: to your breath, drawing your breath down into your belly.

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Speaker 1: Make yourself a cup of boil the kettle, grab your

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Speaker 1: favorite teacout. Observe if the teacup as if you're noticing

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Speaker 1: it for the first time. Wrap your hands around it

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Speaker 1: and feel the coolness of the cup. Prepare your tea

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Speaker 1: with mindfulness, be completely present and aware. When the water

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Speaker 1: is hot enough, pour the boiling water into the cup,

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Speaker 1: letting the tea steep. Watch the color get more vivid

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Speaker 1: and deeper. Hold your hands around the teacup, feeling the warmth.

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Speaker 1: Smell the steam above the cup. Notice the color of

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Speaker 1: the tea. Reach for the tea cup with your non

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Speaker 1: dominant hand, and then move the cup slowly to your lips.

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Speaker 1: As you take your first sip, notice the warmth of

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Speaker 1: the tea, and observe how the warmth moves from the

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Speaker 1: front of your mouth to the back of your throat

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Speaker 1: and down into your belly. Continue to sit mindfully enjoying

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Speaker 1: your tea break. Today's mantra I take a mindful tea break.

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Speaker 1: Repeat to yourself, either out loud or in your mind.

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Speaker 1: I take a mindful tea break. Follow us on Instagram

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Speaker 1: at your morning mantra