When Your Brain Is Foggy

This short, gentle practice is designed for moments of brain fog, heaviness, or reduced clarity. It works with subtle changes in attention and breath to support steadiness without overstimulation or effort. There is no concentration task and nothing to fix.

Suitable for fatigue, cognitive overload, or times when thinking feels difficult, but you want to feel a little more present.

Transcript

Welcome back.

Brain fog can make even simple things feel heavy.

This practice supports gentle clarity without overstimulating the system.

So when you feel ready,

Sit comfortably or lie down,

Maybe with your head slightly raised on a cushion or pillow.

Take a few moments to allow your body to become comfortable and still.

Then move your attention to your breath.

If you can,

You're inhaling and exhaling smoothly through the nose.

But if this doesn't feel comfortable today,

Just breathe however feels right for you.

And just take a few moments to notice your breath.

Allow it to be completely natural.

Now,

For the next few breaths,

See if you can make the inhale a little fuller.

Pause at the end of the inhale,

Maybe just for a second or two,

And then exhale softly and naturally.

You're not trying to force the breath in any way.

You're simply inviting a brief pause after the inhale.

Try and do this for three more rounds.

For any point it's not comfortable,

Simply return to your natural breath.

When you feel ready,

Let go of the practice and allow your breathing to return to its natural pattern.

And just take a moment to notice if your awareness feels a little clearer.

It might be a tiny shift,

But that is enough.

And then just end this practice with one long,

Slow exhale when you're ready.

And feel free to come back to this practice whenever you need a short lift without effort.

I'll meet you in the next lesson when you feel ready.