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Speaker 1: Welcome in. If your attention feels scattered, your thoughts feel fragmented,

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or your mind has been pulled in too many directions,

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let this be a place where you begin to gather

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yourself back together. Find a comfortable position, let your body

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settle if it feels right. Close your eyes or soften

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your gaze. Take a slow breath in through your nose

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and release it gently through your mouth. Keep breathing in

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steadiness and breathing out noise. In a distracted world, it's

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easy to feel like pieces of your attention are being

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pulled away. A message here, a thought there, a memory

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popping up, a new input arriving before the prior one

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has resolved. Your mind was never meant to live in

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continual fragmentation. For these next few minutes, you don't need

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to reply or solve. Just return to your breath. As

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you listen, notice where your energy feels off. Maybe your

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thoughts are hopping from one thing to another. Maybe your

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heart beat feels fluttery, Maybe your whole body feels a

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little ahead of itself. Take a deep breath in and out,

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and while you do, imagine calling your attention back from

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all the places it has traveled. Take another breath in,

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and as you let it out, return to center. With

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each passing breath, let more of yourself come home. Imagine

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little threads of your attention gently returning from unfinished work,

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digital noise, worries about later, echoes from earlier, or anything

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else tugging at your mind. They return without force, without blame,

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They simply come back. Feel the quiet beginning to form.

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There's nothing wrong with you for feeling distracted. You're living

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in a world that asks for your attention all the time.

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This moment is your way of reclaiming a portion of it.

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You don't have to force concentration, Try to reduce the

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inner tug of war, and let yourself settle into one breath,

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one body, one moment. Now feel the support beneath you,

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Feel the air of each breath moving in and out.

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Feel how much steadier your mind becomes when you allow

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a moment of calm to enter in. Take one final

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nourishing inhale and a long grounding exhale. Bring movement back

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to your hands, your feet, your shoulders, and when you're ready,

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open your eyes or lift your gaze. Carry this with you.

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Your attention is precious. You don't have to give it

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away to everything. You're allowed to gather it back and

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use it with care. No musty