Speaker 1: Welcome in. If your attention feels scattered, your thoughts feel fragmented,
or your mind has been pulled in too many directions,
let this be a place where you begin to gather
yourself back together. Find a comfortable position, let your body
settle if it feels right. Close your eyes or soften
your gaze. Take a slow breath in through your nose
and release it gently through your mouth. Keep breathing in
steadiness and breathing out noise. In a distracted world, it's
easy to feel like pieces of your attention are being
pulled away. A message here, a thought there, a memory
popping up, a new input arriving before the prior one
has resolved. Your mind was never meant to live in
continual fragmentation. For these next few minutes, you don't need
to reply or solve. Just return to your breath. As
you listen, notice where your energy feels off. Maybe your
thoughts are hopping from one thing to another. Maybe your
heart beat feels fluttery, Maybe your whole body feels a
little ahead of itself. Take a deep breath in and out,
and while you do, imagine calling your attention back from
all the places it has traveled. Take another breath in,
and as you let it out, return to center. With
each passing breath, let more of yourself come home. Imagine
little threads of your attention gently returning from unfinished work,
digital noise, worries about later, echoes from earlier, or anything
else tugging at your mind. They return without force, without blame,
They simply come back. Feel the quiet beginning to form.
There's nothing wrong with you for feeling distracted. You're living
in a world that asks for your attention all the time.
This moment is your way of reclaiming a portion of it.
You don't have to force concentration, Try to reduce the
inner tug of war, and let yourself settle into one breath,
one body, one moment. Now feel the support beneath you,
Feel the air of each breath moving in and out.
Feel how much steadier your mind becomes when you allow
a moment of calm to enter in. Take one final
nourishing inhale and a long grounding exhale. Bring movement back
to your hands, your feet, your shoulders, and when you're ready,
open your eyes or lift your gaze. Carry this with you.
Your attention is precious. You don't have to give it
away to everything. You're allowed to gather it back and
use it with care. No musty