Managing everyday stress with AI

Ready prompt for guided mindfulness sessions with ChatGPT

Stress is something I deal with regularly. Like each and every one of us.

Whether it's the pressure of work, some personal responsibilities, or just too many things that pile up throughout the day, I’ve learned that managing stress is crucial for my overall well-being.

Since I use AI tools like ChatGPT for just about everything, I started to think how it could help me unwind and find some peace in those stressful moments.

It’s great to realise that something so easily available can help me feel more at ease in my daily life.

Understanding mindfulness and guided meditations

So, what do I mean when I talk about mindfulness practices?

It is all about being present in the moment and accepting my thoughts and feelings without judgment.

There are lots of simple techniques I use in my every day life: taking a few minutes to focus on my breath, writing down what I’m grateful for, or even taking a short walk.

Each of these methods help me feel more present and less overwhelmed.

Guided meditation is another great option for managing stress.

I personally don’t like just sitting in silence, so a guided meditation that provides a direction, makes it easier for me to focus.

It also allows me to adress specific goals, like reducing anxiety, making the experience feel more productive.

Using ChatGPT for Mindfulness Practice

To make the most out of ChatGPT when it comes to mindfulness, I can ask for a personalised meditation or mindfulness session that matches my current mood.

Here’s a copy paste input:

Hey ChatGPT, I'm feeling a bit stressed and need some help.

Can you create a (here put how much time you want to spend on your session) guided mindfulness practice focused on (here put the goal for your session, for example: relaxation, reducing anxiety, or improving focus)?

I’d like to practice (here put a type of exercise you would like to take part in, for examples breathing exercises, body scans, visualisations or guided meditation) in the session.

With this straightforward prompt, ChatGPT can come up with a tailored practice to meet my needs.

This is what I get when asking for a 10 minute guided meditation session aimed to reduce anxiety:

10-Minute Guided Mindfulness Meditation for Reducing Anxiety

[Begin by finding a comfortable position.]

1. Settling In (1 minute)
Take a moment to get comfortable. You can sit or lie down, whatever feels best for you right now. Gently close your eyes or lower your gaze, allowing your body to begin to relax.
Take a deep breath in through your nose, feeling your abdomen expand. Hold it for a moment, then exhale slowly through your mouth. Let’s do that a couple more times—inhale deeply… and exhale fully.
With each breath, let your body sink a little deeper into relaxation.

2. Body Awareness (2 minutes)
Now, bring your attention to your body. Notice any areas of tension or discomfort. Start at the top of your head and slowly move down to your toes.
As you focus on each part, consciously release any tightness you might be holding. If you feel tension in your shoulders, take a deep breath in, and as you exhale, imagine that tension melting away.
Continue this process down through your body. Relax your forehead, soften your jaw, loosen your shoulders, and let your hands rest comfortably.
Take your time; there’s no rush.

3. Breath Focus (3 minutes)
Now, gently bring your attention to your breath. Notice how it feels as you breathe in and out.
As you inhale, feel the air filling your lungs, and as you exhale, notice how your body releases that air.
If your mind starts to wander, that’s perfectly okay. Acknowledge those thoughts and gently guide your focus back to your breath.
Let’s take a few moments to simply breathe. Inhale… and exhale.
(Continue focusing on your breath for another minute.)

4. Visualization (2 minutes)
Now, let’s shift to a visualization. Imagine a peaceful place—a serene beach, a quiet forest, or anywhere that makes you feel calm and safe.
Picture yourself in that space. What do you see? What do you hear? How does the air feel on your skin?
Allow the sensations of this place to wash over you, bringing a sense of calm and safety. If any anxious thoughts arise, imagine them drifting away like clouds in the sky, leaving you with a clear blue expanse.

5. Returning to the Present (2 minutes)
Now, slowly begin to bring your awareness back to the present moment. Start by noticing the surface beneath you. Feel the weight of your body and the support it offers.
Wiggle your fingers and toes gently, bringing movement back into your body. When you’re ready, take a deep breath in… and let it out slowly.
And when you feel ready, gently open your eyes. Take a moment before returning to your day.

Conclusions

Incorporating ChatGPT into my stress management has been a game-changer.

Having a tool that provides personalised guidance for mindfulness makes it easier for me to find a few moments each day to focus on my well-being.

It’s cool to have a go-to resource that I can rely on to help me whenever I need it.

Check it out and improve your own mental health just a tiny bit.

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