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Speaker 1: Welcome into this meditation, which offers a moment of calm

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when your mind becomes over stimulated. Before we begin, take

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a moment to get comfortable. If you're able, gently set

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your device down, soften your gaze, or close your eyes.

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Take a slow breath in through your nose and release

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it softly through your mouth. If your mind feels busy

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right now, that's okay. Sometimes life brings too many sons,

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too many tasks, too many thoughts, all at once. Your

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attention gets pulled in different directions, and your nervous system

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starts to feel overwhelmed. This moment isn't about forcing calm.

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It's about giving your mind a place to rest. Take

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another slow breath in through your nose, and as you

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let it out through your mouth, imagine the volume of

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the world lowering just a little, not all the way

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to silent, just softer. Inhale gently, and exhale even more gently.

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Imagine your mind as a room where many radios are playing,

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all at once, different stations, different voices, different signals, competing

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for your attention. With each breath out, you begin turning

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down the volume on one of those radios.

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Speaker 2: Just one, not all of them, just one.

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Speaker 1: Exhale another radio becomes quieter. Your thoughts don't need to disappear,

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They simply don't need to be so loud. Notice the

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muscles around your eyes relaxing. Feel your shoulders dropping slightly.

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Your breath is now slower and steadier. You don't need

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to solve anything right now. You don't need to process

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every thought or every sensation. Your only task in this

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moment is to breathe, breathe, inn calm out pressure. Let

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your attention settle on the easy rhythm of your breathing.

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Each inhale brings a little more space, each breath out

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releases a little more tension. Your nervous system is beginning

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to settle. Your mind is allowed to slow down. Now,

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take one more deep breath in and a long, steady

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breath out. Let the quiet you've created linger for a

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moment before you return to your day, Take a moment

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to notice your body, wiggle your fingers and toes. Carry

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a sense of calm and peace inside you as you

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continue Noma, stay