Hey,
This one is for people who drift,
Which is everyone.
However your mind is showing up right now,
Scattered,
Tired,
Wired,
Or just numb,
You don't have to fix it.
You just have one job tonight.
Learn to come back.
Find a way to sit or lie down that feels real where you are.
Chair,
Couch,
Bed,
Bus seat,
Patch of floor.
Let something hold your weight.
Let your shoulders drop one notch.
Unclench your jaw,
Soften your eyes,
Or close them if that feels okay.
Feel one breath moving through your nose,
And one breath move out through your mouth or nose.
You're not here to stay perfectly focused.
You're here to lose it,
Notice it,
And come back clean.
When you drift in this practice,
That is not failure.
That's the rep.
We're going to train four moves.
Notice,
Soften,
Return,
Repeat.
Now let your attention rest on one simple anchor.
The feeling of breath in your chest or your belly.
Feel the rise on the inhale.
And the fall on the exhale.
If you drift during the next minute,
Your only job is to catch it when you can.
Drop the judgment and come back to one breath.
I'll step out of the way for a bit.
You and your comeback.
Whatever happened in that minute,
Mine,
Or a few quiet patches,
You just trained the skill.
If you noticed even once and brought yourself back without beating yourself up,
That was the work.
Let's run a shorter round together.
Settle again into the breath in your body.
Now listen for these cues.
You left.
Good catch.
Come back.
When I say come back,
You ride one slow breath and return to your anchor.
You left.
One more time on your own.
If you notice you've wandered,
Whisper inside.
Good catch.
And meet one full breath from start to finish.
I'll give you some space now.
Practice your own comebacks.
I check in for a moment.
I'm looking for magic.
Just a 1% shift.
Maybe your shoulders sit a little lower.
Maybe the mind is still busy,
But you're not attacking yourself for it.
That's the comeback,
Not perfection.
Repair.
Remember this for your day.
Whenever you notice you've drifted into doom scrolling.
Old stories.
Fight in your head.
You can run the same move.
Notice.
Soften the body.
Come back to one breath.
You can do this in traffic.
In a hard conversation.
In a quiet room at 3 a.
M.
The skill that builds the whole mind is simple.
You are always allowed to come back.
Take one last steady breath in.
And out.
If this track helped,
You can return to it anytime.
Or explore the other practices on my page.
Walk back into your life knowing this.
No matter how far you drift,
You are never more than one clean comeback away from yourself.
Stillness is rebellion.
Compassion is a weapon.
Peace is within.
Carry on.
