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Speaker 1: Hey, this is Annie and Samantha. Come stuff will Never

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Speaker 1: Told You production by Heart You. So a lot of

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Speaker 1: us are stressed. Yes, we've been talking about how stressed

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Speaker 1: we are, and I understand that a lot of us

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Speaker 1: are just feeling the same way our friends. I've been

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Speaker 1: talking about it. So we have been in chatting about

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Speaker 1: maybe bringing back some of our meditation type episodes. Some

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Speaker 1: of them we've already brought back as classics, so I

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Speaker 1: can't do that quite yet again, but I did find

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Speaker 1: when we haven't brought back yet it was meditation. However,

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Speaker 1: the timing is a little interesting because we did this

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Speaker 1: after the holidays, and as this comes out, it will

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Speaker 1: be before, it'll be in the middle. But I'm gonna

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Speaker 1: guess you might need it then too.

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Speaker 2: Doesn't hurt to have it.

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Speaker 1: Doesn't hurt to have it. Please, I hope you're all

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Speaker 1: taking care of yourselves, and if this helps, that'll make

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Speaker 1: us very happy. So please enjoy this classic episode. Hey,

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Speaker 1: this is Annie and Samantha, and welcome with Steffan Never

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Speaker 1: Told You, a protection of iHeartRadio.

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Speaker 2: And welcome to another edition of Monday Minis. Yes, we

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Speaker 2: try to do different things on Monday Mintis I guess

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Speaker 2: it's kind of an experiment day where we talk about news,

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Speaker 2: or we might talk about things that we are feeling

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Speaker 2: or current events. There's so many things we do with

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Speaker 2: this time, and today we want to do something a

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Speaker 2: little special. It has been a really stressful holiday, I

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Speaker 2: think for a lot of us, so there's been elections,

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Speaker 2: there's been drama, there's family and that trying to come

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Speaker 2: back and regroup. So we thought it'd be a great

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Speaker 2: time to take a little time out to do some

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Speaker 2: relaxation stuff. We did this before and our favorite person

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Speaker 2: in the world, one of our favorite people, Eves, had

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Speaker 2: been with us and we'd already done when it was

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Speaker 2: super cool because it was a three D session. Yes,

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Speaker 2: I loved it?

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Speaker 1: Did you love it? I did. It was one of

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Speaker 1: those things where at first, I'll be honest with you,

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Speaker 1: I kind of rolled my eyes because we were told

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Speaker 1: to do it by our company because it was like

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Speaker 1: new technology, let's try this. And it's not that I

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Speaker 1: wasn't into it. I was just kind of like m

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Speaker 1: But we did it, and when I heard what Christina

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Speaker 1: did with it, when we heard Eves's part, because we

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Speaker 1: had we did it separately, so we hadn't heard it.

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Speaker 1: It was so good and I like got so into

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Speaker 1: it and I felt so relaxed, like it was just

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Speaker 1: beautifully done. And generally I'm pretty proud of most everything

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Speaker 1: we do, and when I was listening to it was like,

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Speaker 1: I get to work with amazing people and I love

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Speaker 1: the outcome of.

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Speaker 2: What that is. And we discovered we have really interesting

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Speaker 2: therapeutic voices. When we do the relaxation exercises, we all

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Speaker 2: kind of change tones, so it's always fun to hear

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Speaker 2: when you get to do something new. We would say,

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Speaker 2: because this is a three D episode, if you can

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Speaker 2: listen through headphones, do that because it gives you an

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Speaker 2: interactive listen. If you've listened to any of Any's amazing

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Speaker 2: stories in fiction that she published with A Mackey's show,

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Speaker 2: which ones were they the thirteen? Because you did.

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Speaker 1: Two thirteen Days of Halloween. I was in season one.

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Speaker 1: My stories were in season one and season.

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Speaker 2: Three, right, and those were the same thing with three D,

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Speaker 2: super cool, super interesting technology, and we wanted to take

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Speaker 2: advantage of that because we do have an amazing producer

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Speaker 2: who does amazing work, Thank you, Chris. So we're going

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Speaker 2: to have a two parter here My part will be

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Speaker 2: a breathing exercise for relaxation, and.

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Speaker 1: I'm kind of doing what I did very similar to

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Speaker 1: what I did in our first Meditation three D episode,

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Speaker 1: where this is something I learned in therapy, where you

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Speaker 1: describe a place that makes you feel really comfortable and

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Speaker 1: really safe, and you kind of sit in the feelings

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Speaker 1: of that place, so tactile descriptions of how things feel

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Speaker 1: under your fingers or our temperature or sounds, things like that.

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Speaker 1: So kind of relaxing into a place that makes you

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Speaker 1: feel safe and comfortable.

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Speaker 2: Yes, so we hope that you can take some time

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Speaker 2: out for yourself. Go sit in a chair, go relax

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Speaker 2: in your bedroom, have a lie down who knows, and

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Speaker 2: take a minute. Close your eyes and relax with us.

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Speaker 2: So we're gonna take a moment and find a comfortable

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Speaker 2: place to rest, whether it's in your favorite chair, an

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Speaker 2: empty seat on the floor, or even lying down in

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Speaker 2: your bed. So let's sit together. Gently close your eyes,

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Speaker 2: and I'm gonna imagine a clear meadow sitting as the

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Speaker 2: quiet breeze flows over you. You hear all the sounds

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Speaker 2: of nature around you, the rustling of the leaves of

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Speaker 2: the trees, a bird, chirping in the distance. The sun

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Speaker 2: warms your skin as you take a moment from the

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Speaker 2: craziness of your day. Now, slowly drop your shoulders, relax

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Speaker 2: your jaw, your eyebrow, your mouth, even your tongue, and

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Speaker 2: loosen our body. Continue imagining the warm breeze that envelops you.

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Speaker 2: Notice your body sinking into the place you are resting.

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Speaker 2: If your mind is wondering, that's okay. Let it wander

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Speaker 2: and come back to your body as it continues to

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Speaker 2: relax and loosen. So let's concentrate on our breathing like

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Speaker 2: the breeze you may be hearing. We're going to whisper

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Speaker 2: and release our breath, and as the winds come back

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Speaker 2: to you, we in health. So as we are in

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Speaker 2: our relaxed position, we're going to take a few deep

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Speaker 2: breaths together, and we're going to do it through our nostrils,

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Speaker 2: and we do it for four seconds, and then we'll

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Speaker 2: exhale for four seconds. So let's take a breath in

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Speaker 2: two three, four and out, two three, four, in and

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Speaker 2: out and in and out. We're going to continue with

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Speaker 2: these breaths, so loosening our bodies in and out, in

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Speaker 2: and out. I'm gonna take one last deep breath and

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Speaker 2: let it go into your stomach where it expands as

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Speaker 2: you take that deep breath, and we'll release. Now slowly

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Speaker 2: come back to that space in that meadow, listening to

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Speaker 2: the nature around you, feel that breeze, embrace you, and

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Speaker 2: as we sit to slowly open your eyes, bring in

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Speaker 2: awareness around you. And when the final last breath in

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Speaker 2: and out, when we come back taking a moment for

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Speaker 2: ourselves and remembering that taking time for ourselves is as

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Speaker 2: important as caring for others.

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Speaker 1: When I'm trying to relax or feel safe or find

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Speaker 1: somewhere that grounds me, I often imagine the beach at night,

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Speaker 1: specifically the beach outside my grandparents' beach house. I imagine

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Speaker 1: lying out on a soft blanket, grass swaying in a soft,

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Speaker 1: warm breeze, the gentle creaking of the oak tree that's

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Speaker 1: been there since I was a child, like a lullaby,

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Speaker 1: the sunsets pinks and oranges and purples and yellows, fading

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Speaker 1: to a dark blanket of twinkling stars. I can feel

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Speaker 1: the tension easing out of my body with the steady

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Speaker 1: crash of waves against the shore, and I become so

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Speaker 1: much a part of that place of the wind, of

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Speaker 1: the waves of the air. Everything is soft and I

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Speaker 1: am warm and comfortable. The wind is a soothing caress,

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Speaker 1: and still the waves ebb and flow on, ebb and flow.

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Speaker 1: The moonlight glitters on the water, and my body feels

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Speaker 1: relaxed and safe. And we're back, and that brings us

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Speaker 1: to the end of this meditation break. We hope that

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Speaker 1: you enjoyed it, that it helped you take a moment

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Speaker 1: and relax. We're just yeah, I don't know, making time

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Speaker 1: for yourself when there's so much going on. It has

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Speaker 1: been quite stressful because we do enjoy doing these I

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Speaker 1: find them quite relaxing, so I hope you did too.

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Speaker 2: Yes, and thank you so much for allowing us to

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Speaker 2: experiment and try things with you, and hope that this

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Speaker 2: is something that you can benefit from as much as

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Speaker 2: we do.

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Speaker 1: Yes, yes, yes, yes, And thanks a million to our

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Speaker 1: super producer Christina. Without this without her, not possible, not possible.

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Speaker 1: If you have any meditation techniques or things that help

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Speaker 1: you relax, or things we can experiment with and try

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Speaker 1: that you think would be cool on the show, please

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Speaker 1: let us know. You can email us at Stephanie moom's

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Speaker 1: Steph at iHeartMedia dot com. You can find us on

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Speaker 1: Twitter at mom Stuff Podcast or Instagram it Stuff I've

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Speaker 1: Ever told You. Thanks as always again to our super producer, Christina.

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Speaker 2: The Magician, the magic Maker Yes.

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Speaker 1: And thanks to you for listening. Steff I Never told You.

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Speaker 1: Protection by Heart Radio. For more podcasts from my Heart Radio,

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Speaker 1: you can check out the app radio app Apple Podcasts

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Speaker 1: or regular listen to your favorite shows,