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Speaker 1: Welcome in. Before we begin, take a moment to get

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comfortable we are here right now. To move away from scrolling, texting, emailing,

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take a moment to remove yourself from the digital world

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and focus on the world around you. If you're able,

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gently set your device down, soften your gaze or close

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your eyes, allowing yourself to pause and settle into this moment.

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Take a slow breath in through your nose and release

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it gently through your mouth. If you've been staring at

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a screen for a while, notice how your body feels.

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There may be tightness around your eyes, subtle tension in

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your shoulders, the quick rhythm of your thoughts. Scrolling can

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feel quiet on the outside, but inside your mind it

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creates a constant stream of movement, images, headlines, opinions, distractions,

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and after a while, your nervous system begins to mirror

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that pace. Take another slow breath in through your nose,

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letting it fill your lungs fully. Now breathe out through

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your mouth, taking a little longer than you did on

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the inhale, as if you're dimming a bright light inside

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your mind. Allow your gaze to soften or close your

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eyes if it feels comfortable, Imagine the glowing screen in

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front of you fading away, not abruptly, just just gently dimming,

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like twilight settling over a busy city. With each breath,

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the stream of information slows, Notifications, quiet thoughts untangle. Take

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a breath in and let it out gently. Your attention

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is no longer being pulled in a hundred directions. Instead,

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it gathers back into the center of your awareness. Feel

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the steady rhythm of your breathing. Breathing calm, breathe out

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digital noise. Notice your shoulders dropping a little lower, Notice

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the muscles around your eyes relaxing. Your mind doesn't need

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to chase every piece of information that passes by. You

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are allowed to step away from the endless scroll. In

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this moment, nothing is demanding your reaction, nothing is competing

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for your attention. Just breathe. Feel how grounding it is

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to be present inside your body again, not reacting, not refreshing,

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simply being. Take another deep breath as you let it out.

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Imagine the frantic pulse of the digital world dissolving behind you,

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like the ripples crossing a quiet lake. Your focus is returning,

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but your breathing is steady. Your nervous system is settling.

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You are reclaiming your attention one breath at a time.

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Remain here for one more inhale, followed by a slow,

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calming exhil, Let this feeling of stillness linger. I'll leave

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the music on for another minute or so to let

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you return, calmly and intentionally, on your own terms. No mistake,