Speaker 1: Welcome in. Before we begin, take a moment to get
comfortable we are here right now. To move away from scrolling, texting, emailing,
take a moment to remove yourself from the digital world
and focus on the world around you. If you're able,
gently set your device down, soften your gaze or close
your eyes, allowing yourself to pause and settle into this moment.
Take a slow breath in through your nose and release
it gently through your mouth. If you've been staring at
a screen for a while, notice how your body feels.
There may be tightness around your eyes, subtle tension in
your shoulders, the quick rhythm of your thoughts. Scrolling can
feel quiet on the outside, but inside your mind it
creates a constant stream of movement, images, headlines, opinions, distractions,
and after a while, your nervous system begins to mirror
that pace. Take another slow breath in through your nose,
letting it fill your lungs fully. Now breathe out through
your mouth, taking a little longer than you did on
the inhale, as if you're dimming a bright light inside
your mind. Allow your gaze to soften or close your
eyes if it feels comfortable, Imagine the glowing screen in
front of you fading away, not abruptly, just just gently dimming,
like twilight settling over a busy city. With each breath,
the stream of information slows, Notifications, quiet thoughts untangle. Take
a breath in and let it out gently. Your attention
is no longer being pulled in a hundred directions. Instead,
it gathers back into the center of your awareness. Feel
the steady rhythm of your breathing. Breathing calm, breathe out
digital noise. Notice your shoulders dropping a little lower, Notice
the muscles around your eyes relaxing. Your mind doesn't need
to chase every piece of information that passes by. You
are allowed to step away from the endless scroll. In
this moment, nothing is demanding your reaction, nothing is competing
for your attention. Just breathe. Feel how grounding it is
to be present inside your body again, not reacting, not refreshing,
simply being. Take another deep breath as you let it out.
Imagine the frantic pulse of the digital world dissolving behind you,
like the ripples crossing a quiet lake. Your focus is returning,
but your breathing is steady. Your nervous system is settling.
You are reclaiming your attention one breath at a time.
Remain here for one more inhale, followed by a slow,
calming exhil, Let this feeling of stillness linger. I'll leave
the music on for another minute or so to let
you return, calmly and intentionally, on your own terms. No mistake,