Speaker 1: Yo, general z z eiden Cruz. Here, back at it
Speaker 1: again with another dose of real talk that's gonna hit
Speaker 1: you harder than your last TikTok scroll ever, feel like
Speaker 1: you're running on fumes, like your brain's wired to the
Speaker 1: max and sleep is just a distant dream. You know
Speaker 1: that feeling when you're staring at the ceiling counting sheep
Speaker 1: that are suspiciously doing the makarena. Yeah, me too, And
Speaker 1: guess what. We're not alone in this sleep deprived struggle.
Speaker 1: But listen up, because today we're dropping some mind blowing
Speaker 1: mindfulness exercises that'll have you snoozing like a baby panda.
Speaker 1: No more tossing and turning, fam It's time to get
Speaker 1: your z's on. Here's the t gen z. Your brain
Speaker 1: is basically a phone running twenty four to seven on
Speaker 1: high alert. Notifications, deadlines, social media. It's all bombarding you,
Speaker 1: leaving you feeling like you're in a constant state of
Speaker 1: panic mode. You know those ads for brain training apps, Yeah,
Speaker 1: well sometimes the best app is a good old fashioned
Speaker 1: chill setsh Mindfulness is about being present, not overthinking the
Speaker 1: future or dwelling on the path. It's literally rewiring your
Speaker 1: brain to hit the snooze button on stress and anxiety.
Speaker 1: First up, we've got deep breathing. No, I don't mean
Speaker 1: those shallow breaths you take while scrolling through instant stories.
Speaker 1: We're talking about deep, intentional breaths that feel like a
Speaker 1: literal reset button for your nervous system. Inhale for four seconds,
Speaker 1: hold for four seconds, Exhale for four seconds, repeat until
Speaker 1: you feel your body melting into the mattress. Think of
Speaker 1: it like meditation, but way more chill. Next up, we've
Speaker 1: got progressive muscle relaxation. Basically, you're tensing and releasing different
Speaker 1: muscle groups in your body to release all that pent
Speaker 1: up tension. It's like a physical reset button for your
Speaker 1: entire system. Start with your toes, wiggle them like crazy,
Speaker 1: then hold the tension for five seconds, and finally release.
Speaker 1: Feel that blissful wave of relaxation wash over. You do
Speaker 1: this for each muscle group, from your feet all the
Speaker 1: way up to your head. Now, picture yourself in a
Speaker 1: peaceful place, a beach, a forest, your grandma's couch, no
Speaker 1: judge here. This is called visualization, and it's basically tricking
Speaker 1: your brain into believing your somewhere chill af focus on
Speaker 1: the sites, sounds, smells, even the feel of the sand
Speaker 1: between your toes. You can literally hear the waves crashing
Speaker 1: in your mind, smell that fresh ocean air, and feel
Speaker 1: the sun warming your skin. It's like a mini vacation
Speaker 1: for your mind. Speaking of vacations, journaling before bed as
Speaker 1: your new BFF. Jot down all those thoughts and anxieties
Speaker 1: swirling around in your head. Basically empty your mental clutter
Speaker 1: onto paper. It's like therapy, but way less expensive, and
Speaker 1: you don't have to wear pants. You'll be surprised how
Speaker 1: much lighter you feel after letting go of all that
Speaker 1: mental baggage. Last, but not least, ditch the blue light
Speaker 1: before bed. That means putting down the phone, laptop, and
Speaker 1: tablet at least an hour before lights out. The blue
Speaker 1: light emitted from these screens interferes with your natural sleep
Speaker 1: wake cycle, making it harder to fall asleep. Instead, try
Speaker 1: reading a physical book yes those still exist, having a
Speaker 1: relaxing bath, or practicing some gentle stretching. Your future self
Speaker 1: will thank you. Okay, let's talk about someone who totally
Speaker 1: gets this whole mindfulness thing. Billie Eilish. Remember when she
Speaker 1: was just the kid with the signature, green roots and
Speaker 1: whispered lyrics. Yeah, that girl grew into a global icon,
Speaker 1: selling out stadiums and winning Grammys left and right, but
Speaker 1: even superstars need to recharge. Billy has been open about
Speaker 1: her struggles with anxiety and insomnia, but she's also shared
Speaker 1: how mindfulness practices like meditation and deep breathing help her
Speaker 1: manage those feelings and get quality sleep. She's basically proof
Speaker 1: that even the coolest kids on the block need a
Speaker 1: little me time to stay grounded. So there you have it.
Speaker 1: Five killer mindfulness exercises to level up your sleep game.
Speaker 1: Remember gen Z, self care isn't selfish, it's essential. Your
Speaker 1: brain needs downtime, just like your phone needs charging. Ditch
Speaker 1: the scrolling and embrace the stillness. Trust me, your future
Speaker 1: self will thank you for it. Now, go forth and
Speaker 1: conquer those zzs. Don't forget to hit that follow button.
Speaker 1: Rate this episode like your life depends on it. It
Speaker 1: kinda does, and tag us in your sleep Detoc's journey
Speaker 1: on tik Tok. Let's get real about mental health one
Speaker 1: mindful moment at a time. See yaw next week. This
Speaker 1: podcast is created with the help of advanced AI to
Speaker 1: deliver thoughtful affirmations and positive messages just for you.