Good morning, and welcome back to Mindful Mornings. I'm Julia Cartwright, and I'm so glad you're here. You know, Saturday mornings have this particular energy, don't they? There's this pressure to have the perfect weekend ahead, to accomplish things, to feel rested. And here you are, showing up for yourself before the day sweeps you away. That takes real intention, and I see you.

Today, I want to guide you through something I call the Clarity Breath, because if there's one thing that can shift a scattered morning into a grounded one, it's learning how to breathe like you actually mean it.

Let's start by finding a comfortable seat. You can be on your bed, a chair, the floor, wherever feels good. Gently close your eyes or soften your gaze downward. Just for a moment, notice where you are. Notice the temperature of the air on your skin, the sounds around you. You're safe here, in this moment.

Now, let's settle into our breath. Take a slow inhale through your nose for a count of four. Feel your belly expand like a balloon filling with calm. Hold it for just a beat. Then exhale through your mouth, like you're blowing out birthday candles, for a count of six. That longer exhale activates your nervous system's rest response. Beautiful. Let's do that two more times together. Inhale, two, three, four. Hold. Exhale, two, three, four, five, six. One more time. In through the nose. And out through the mouth.

Now, here's where clarity arrives. With your next breath, as you inhale, imagine drawing in clarity like morning light filling a dark room. See it, feel it, whatever that means to you. Maybe it's golden. Maybe it's cool and crisp. As you exhale, release anything that's clouding your mind today. The worry, the pressure, the to-do list chatter. Just let it dissolve. Inhale clarity. Exhale the fog. Breathe this way for the next minute or so, at your own pace. There's no rush. Let your breath be the anchor that holds you steady.

And when you're ready, gently open your eyes.

Here's what I want you to carry forward today. When the morning chaos tries to pull you under, return to this breath. Even three of these clarity breaths in the car, at your desk, or before an important conversation will recalibrate you completely.

Thank you so much for spending these minutes with me on Mindful Mornings. Your commitment to peace is contagious, truly. Please subscribe so you never miss a guided practice, and I'll see you tomorrow morning. Be gentle with yourself today.

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This content was created in partnership and with the help of Artificial Intelligence AI