Hello there,
Let’s start by taking a comfortable position, sitting, lying down or standing.
You can close your eyes or keep them softly open.
You’re always free to pause or step out by simply opening your eyes and noticing what’s around you.

Feeling the support beneath you,
noticing how your body can rest into that steadiness.

Now, gently bringing your attention to your breathing.
Feeling the air moving in and out. You don’t need to change it, just paying attention to the rhythm. [3 sec pause]

If your mind wanders—perhaps to your to-do list or the urge to check your phone—that’s completely okay.
Just noticing the thought kindly and bringing your attention back to your breath.
Each time you return, you’re strengthening your focus.

Now you may take a slow, deep breath in… and out.
If your eyes were closed, you can now gently open them and take in your surroundings.
Noticnig the light, the colors, the shapes around you—just as they are.
And as you return to your day, remember:
The next time your phone buzzes or a notification appears, you can choose to pause and take one mindful breath before reacting.