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Speaker 1: Welcome in. Put your phone down or set it aside

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if it's still in your hand, you don't need to

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move far. Create a small bit of physical space between

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you and your screen. Then gently settle into a comfortable position,

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letting your body begin to pause. If it feels okay,

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close your eyes otherwise soften your gaze. Notice how your

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mind feels right now, Not in a judgmental kind of way,

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just an honest check in. Does it feel busy, over stimulated,

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maybe a little tense or scattered? That's okay, There's nothing

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wrong with you. Your mind has just been taking in

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a lot. Bring your attention to your breath. You don't

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need to change it, but notice it, the single act

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of breathing in and breathing out. Let this be the

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first step in shifting your focus away from everything you

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were just taking in. Now, gently deepen your inhale and

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slow down your exhale. Inhale two three four and exhale

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two three four five six with each breath out. Imagine

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releasing just a little of that mental noise. The images,

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the headlines, the comparisons, the endless stream of input. None

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of it needs your attention right now. Your mind may

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still feel full like it's trying to keep scrolling even

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though you've stopped. That's normal. Instead of trying to clear

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everything at once, begin by noticing one thing. Your breath

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moving in your body, feel the air as it enters

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and leaves. Let that sensation be something steady, something real,

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something that isn't changing every second. Now, imagine all that

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information you just took in beginning to settle, Like the

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falling snow or gentle rain. You don't have to force

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it to stop, let it gradually come to rest. You

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don't need to process everything you saw. You don't need

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to respond to it, fix it, or figure it out

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right now, your only job is to be here. Let

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your shoulders soften, let your jaw and clench, let your

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eyes rest. Take a slow breath in and a longer

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breath out. You are allowed to step away from the noise.

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You are allowed to disconnect. Nothing important about who you

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are is defined by what you just scrolled through. Stay

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with your breath for one more moment inhale and exhale,

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and when you're ready, gently bring your awareness back, carrying

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a sense of calm with you. Consider leaving your phone

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set aside for a few minutes and anytime the doom

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scrolling starts to impact how you're feeling, come back to

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this gentle moment. I'll be here and we can experience

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calm together. No mus stay