Thank you for being here.
Take one breath with me.
Inhale through the nose.
Let it widen the ribs.
Exhale through the mouth.
Slow and easy.
Drop the shoulders.
Unclench the jaw.
Let the eyes soften or close.
All right,
Let's talk.
This one's for the restless mind.
The tap-hopping mind.
The 10 thoughts at once mind.
Stillness in motion means we don't fight your wiring,
We train with it.
Here's the deal.
Focus is a muscle.
We build it one honest rep at a time.
If your attention sprints,
Good.
We'll give it a lane to run in.
The breath.
Sit how you sit when you mean it.
Stable but not stiff.
Bring one hand to the belly.
Other hand to the chest if that helps you feel the rhythm.
We use a simple loop.
Anchor.
Notice.
Return.
Anchor is the breath.
Notice is oh,
I wondered.
Return is the rep.
Exhale for four.
Again,
Inhale four.
One,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
If your mind darts off,
Good catch.
Round two,
Same tempo,
But add a tiny hold at the top and bottom.
Inhale four,
One,
Two.
Hold for one,
Exhale four,
One,
Two,
Three,
Four.
Hold for one.
Again,
Inhale four,
Hold one.
Exhale.
Feel the belly rise like a small wave.
Feel it fall like the wave returning home.
If sound helps you focus,
Let the room's hum be part of practice.
Fan noise.
Rain track.
Low city hush.
Not a distraction,
A backdrop.
New drill,
The three-point scan.
And quiet after nostrils and the cool at the tip of the nose.
Let's run five.
Five cycles together.
Inhale,
Belly rises.
Exhale,
Chest softens.
Pause,
Feel air at the nose.
Inhale,
Belly.
Exhale,
Chest.
Pause,
Nose.
Inhale,
Belly.
Pause,
Nose.
Two more at your pace.
If emotions pop up,
Frustration,
Pressure,
Self-talk,
Meet them like weather.
Name it once,
Frustration.
Then back to belly,
Chest,
Nose.
This is discipline as compassion,
Not shaming the mind for wandering,
Training it to return without violence.
Micro reset time,
30 seconds of pure return reps.
Each time you notice you're gone,
Say back.
One word,
One rep.
That right there is how the brain rewires rep by rep.
Let's widen the frame for real life.
Pick one thing on your plate today,
A call,
A chore,
A message,
A page of work.
See it in your mind like one clean step on a path.
Breathe in for four and picture beginning it.
Breathe out for four and picture completing that one step,
Not the whole mountain.
Just a step.
Again,
In for four,
Begin.
Out for four,
Complete.
If you need movement,
Give your attention a moving anchor.
Slight rock on the sit bones with each breath.
Or a slow,
Steady foot press into the floor on the air.
Quick compassion change.
Hand to heart.
May I focus without fear.
May I return without shame.
May I move one honest step at a time.
Last drill,
Five times five.
Five breaths,
Five words on the exhale.
Here I am right now.
Exhale I.
Exhale am.
Exhale now.
Feel the nervous system settle a notch.
Feel the room hold you up.
You don't need a different brain to practice.
You need a fair drill and a kind coach inside your chest.
One more breath together into the nose,
Slow and wide.
Exhale out through the mouth like you're fogging a mirror in winter.
When you're ready,
Open the eyes or lift the gaze.
Take this cadence into your next step.
One task,
One rep,
One return.
Stillness is rebellion.
Compassion is a weapon.
