Speaker 1: Welcome in. Put your phone down or set it aside
if it's still in your hand, you don't need to
move far. Create a small bit of physical space between
you and your screen. Then gently settle into a comfortable position,
letting your body begin to pause. If it feels okay,
close your eyes otherwise soften your gaze. Notice how your
mind feels right now, Not in a judgmental kind of way,
just an honest check in. Does it feel busy, over stimulated,
maybe a little tense or scattered? That's okay, There's nothing
wrong with you. Your mind has just been taking in
a lot. Bring your attention to your breath. You don't
need to change it, but notice it, the single act
of breathing in and breathing out. Let this be the
first step in shifting your focus away from everything you
were just taking in. Now, gently deepen your inhale and
slow down your exhale. Inhale two three four and exhale
two three four five six with each breath out. Imagine
releasing just a little of that mental noise. The images,
the headlines, the comparisons, the endless stream of input. None
of it needs your attention right now. Your mind may
still feel full like it's trying to keep scrolling even
though you've stopped. That's normal. Instead of trying to clear
everything at once, begin by noticing one thing. Your breath
moving in your body, feel the air as it enters
and leaves. Let that sensation be something steady, something real,
something that isn't changing every second. Now, imagine all that
information you just took in beginning to settle, Like the
falling snow or gentle rain. You don't have to force
it to stop, let it gradually come to rest. You
don't need to process everything you saw. You don't need
to respond to it, fix it, or figure it out
right now, your only job is to be here. Let
your shoulders soften, let your jaw and clench, let your
eyes rest. Take a slow breath in and a longer
breath out. You are allowed to step away from the noise.
You are allowed to disconnect. Nothing important about who you
are is defined by what you just scrolled through. Stay
with your breath for one more moment inhale and exhale,
and when you're ready, gently bring your awareness back, carrying
a sense of calm with you. Consider leaving your phone
set aside for a few minutes and anytime the doom
scrolling starts to impact how you're feeling, come back to
this gentle moment. I'll be here and we can experience
calm together. No mus stay