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Speaker 1: Hey, this is Annie and Samantha and Stephan never told

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Speaker 1: your prediction, but I heart radio and welcome to another

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Speaker 1: edition of Monday Minis. Yes, we try to do different

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Speaker 1: things on Monday Minies. I guess is that kind of

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Speaker 1: an experiment day where we talk about news or we

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Speaker 1: might talk about things that we are feeling or current events.

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Speaker 1: There's so many things we do with this time, and

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Speaker 1: today we want to do something a little special. It

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Speaker 1: has been a really stressful holiday, I think for a

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Speaker 1: lot of us. There's been elections, there's been drama, there's

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Speaker 1: family um and that trying to come back and regroup.

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Speaker 1: So we thought it would be a great time to

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Speaker 1: take a little time out to do some relaxation stuff.

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Speaker 1: We did this before and our favorite person in the

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Speaker 1: world about favorite people, Eaves, had been with us and

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Speaker 1: we had already done when it was super cool because

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Speaker 1: it was a three D m hmm session. Yes, I

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Speaker 1: loved it. Did you love it? I did? Um. It

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Speaker 1: was one of those things where, at first, I'll be

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Speaker 1: honest with you, I kind of rolled my eyes because

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Speaker 1: we were told to do it by our company because

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Speaker 1: it was like a new technology, those China's and it's

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Speaker 1: not that I wasn't into it. I just kind of

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Speaker 1: like m M. But we did it, and when I

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Speaker 1: heard what Christina did with it, when we heard Eaves

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Speaker 1: is part because we had we did it separately, so

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Speaker 1: we hadn't heard it, it was so good and I

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Speaker 1: got so into it and I felt so relaxed, like

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Speaker 1: it was just beautifully done. And generally I'm pretty proud

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Speaker 1: of most everything we do, and I when I was

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Speaker 1: listening to it, I was like, I get to work

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Speaker 1: with amazing people, and I love the outcome of what

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Speaker 1: that is. And we discovered we have really interesting uh

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Speaker 1: therapeutic voices when we do relaxing, a relaxation at percise

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Speaker 1: as we all kind of changed tones. So it's always

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Speaker 1: fun to hear when you get to do something new. UM,

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Speaker 1: we would say, because this is a three D episode,

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Speaker 1: if you can listen through headphones, do that because it

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Speaker 1: gives you an interactive listen. If you've listened to any

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Speaker 1: of any amazing stories and fiction uh that she published

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Speaker 1: with Mackey, show which ones were they? But thirteen because

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Speaker 1: you did too, Thirteen Days of Halloween. I was in

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Speaker 1: season one. My stories were in season one in season three, right,

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Speaker 1: and those were the same thing with three D, super cool,

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Speaker 1: super interesting technology, and we wanted to take advantage of

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Speaker 1: that because we do have an amazing producer who does

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Speaker 1: amazing work, Thank you, Christina. Um. So we're gonna have

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Speaker 1: a two parter here. My part will be a breathing

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Speaker 1: exercise for relaxation, and I'm kind of doing what I

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Speaker 1: did very similar to what I did in our first

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Speaker 1: Meditation three D episode, where this is something I learned

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Speaker 1: in therapy, where you describe at place that makes you

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Speaker 1: feel really comfortable and really safe, and you kind of

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Speaker 1: sit in the feelings of that place, so tactile descriptions

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Speaker 1: of how things feel under your fingers, or are temperature

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Speaker 1: or sounds, um, things like that. So kind of relaxing

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Speaker 1: into a place that makes you feel safe and comfortable. Yes,

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Speaker 1: so we hope that you can take some time out

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Speaker 1: for yourself. Go sit in a chair, go relax in

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Speaker 1: your bedroom, have a lie down who knows, and take

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Speaker 1: a minute, close your eyes and relax with us. So

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Speaker 1: we're gonna take a moment and find a comfortable place

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Speaker 1: to rest, whether it's in your favorite chair, an empty

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Speaker 1: seat on the floor, or even lying down in your bed.

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Speaker 1: So let's sit together. Gently close your eyes. I'm gonna

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Speaker 1: imagine a clear meadow sitting as the quiet breeze flows

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Speaker 1: over you. You hear all the sounds of nature around you,

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Speaker 1: the rustling of the leaves of the trees, a bird

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Speaker 1: chirping in the distance. The sun warms your skin as

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Speaker 1: you take a moment from the craziness of your day. Now,

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Speaker 1: slowly drop your shoulders, relax your jaw, your eyebrow, your mouth,

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Speaker 1: even your tongue. We're gonna loosen our body. Continue imagining

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Speaker 1: the warm breeze that envelops you. Notice your body sinking

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Speaker 1: into the place you are resting. If your mind is wandering,

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Speaker 1: that's okay. Let it wander and come back to your

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Speaker 1: body as it continues to relax and loosen. So let's

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Speaker 1: concentrate on our breathing like the breeze you may be hearing.

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Speaker 1: We're going to whisp and release our breath, and as

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Speaker 1: the winds come back to you, we inhale. So as

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Speaker 1: we are in our relaxed position, we're going to take

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Speaker 1: a few deep breaths together, and we're gonna do it

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Speaker 1: through our nostrils, and we do it for four seconds,

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Speaker 1: and then we'll exhale for four seconds. So let's take

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Speaker 1: a breath in two three or and out two three four,

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Speaker 1: and in and out and in and out. We're gonna

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Speaker 1: continue with these breaths, loosening our bodies, in and out

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Speaker 1: and and out. I'm gonna take one last deep breath

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Speaker 1: and let it go into your stomach where it expands

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Speaker 1: as you take that deep breath and release. Now slowly

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Speaker 1: come back to that space in that meadow, listening to

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Speaker 1: the nature around you, feel that breeze, embrace you, and

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Speaker 1: as we sit slowly open your eyes, bringing awareness around you.

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Speaker 1: And with the final last breath in and out, we

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Speaker 1: come back, taking a moment for ourselves and remembering that

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Speaker 1: taking time for ourselves is as 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: a lying out on a soft blanket, bright green grass

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Speaker 1: swaying in a soft, warm breeze, the gentle creaking of

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Speaker 1: the oak tree that's been there since I was a child,

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Speaker 1: like a lullaby. The sunsets pinks and oranges and purples

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Speaker 1: and yellows, fading to a dark blanket of twinkling stars.

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Speaker 1: I could feel the tension easing out of my body

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Speaker 1: with the steady crash of waves against the shore, and

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Speaker 1: I become so much a part of that place, of

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Speaker 1: the wind, of the waves, of the air. Everything is

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Speaker 1: soft and I am warm and comfortable. The wind is

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Speaker 1: a soothing caress, and still the waves ebb and flow

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Speaker 1: and ebb and flow. The moonlight glitters on the water.

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Speaker 1: My body feels relaxed and safe, and we're back, and

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Speaker 1: that brings us to the end of this meditation break.

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Speaker 1: We hope that you enjoyed it, that it helped you

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Speaker 1: take a moment and relax. We're just, yeah, I don't know,

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Speaker 1: making time for yourself when there's so much going on,

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Speaker 1: and it has been quite stressful. Because we do enjoy

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Speaker 1: doing these I find them quite relaxing, so I hope

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Speaker 1: you did too. Yes, and thank you so much for

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Speaker 1: allowing us to experiment and trying with you, um and

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Speaker 1: hope that this is something that you can benefit from

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Speaker 1: as much as we do. Yes, yes, yes, yes, And

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Speaker 1: thanks a million to our super producer Christina. Without this,

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Speaker 1: without our not possible possible. If you have any meditation

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Speaker 1: techniques or things that help you relax, or are things

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Speaker 1: we can experiment with and try that you think would

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Speaker 1: be cool on the show, please let us know. You

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Speaker 1: can email us at Stephanie and mom Stuff at iHeart

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Speaker 1: media dot com. You can find us on Twitter at

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Speaker 1: mom Stuff Podcast or Instagram and Stuff whatever told you.

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Speaker 1: Thanks as always again to our super producer, Christina the Magician,

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Speaker 1: the magic Maker. Yes, and thanks to you for listening.

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Speaker 1: Stephane Never Told the Protection by Hi Radio. For more

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Speaker 1: podcast for my radio, you can check out the our

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Speaker 1: radio app, Apple Podcast or redul listen to your favorite shows,