Hey there, friend. Welcome back to Mindful at Work. I'm Julia Cartwright, and I'm so glad you're here. You know, it's the holiday season, and if you're listening right now, chances are your to-do list looks like it's been through a blender. Your inbox is probably screaming, your calendar is doing gymnastics, and somewhere between the holiday chaos and year-end projects, your focus has probably wandered off to who-knows-where. So today, we're going to do something really simple that's going to help you feel grounded and genuinely present, no matter what's on your plate.

Let's start by just settling in wherever you are. If you can, sit up tall but not rigid, like you're a tree with roots and branches. Go ahead and take one long, slow breath in through your nose, and let it out through your mouth like you're fogging up a mirror. That's it. One more time. Notice how that already feels like a little reset button for your nervous system.

Now, here's what we're going to do. I want you to practice what I call the Five-Point Focus. It's my secret weapon for cutting through the mental clutter and actually getting things done. Close your eyes if that feels comfortable, or soften your gaze downward.

First, notice five things you can hear. Don't judge them, just notice. Maybe it's the hum of your computer, traffic outside, someone's voice in another room. Let each sound come and go like clouds passing through the sky.

Now feel four things. The chair supporting you, your feet on the ground, your hands in your lap, the texture of your clothes. Feel how solid and present these sensations are.

Next, notice three things you can see. Open your eyes for this one. Look around without trying to fix anything. Just observe. A pen, the corner of your desk, a plant. Real things, right here.

Then name two things you're grateful for. Not in a forced way, just honest. Maybe it's that coffee, or the fact that you're taking this moment for yourself.

And finally, one intention. Something you want to carry into your next task or meeting. Keep it simple: focused, clear, kind, or ready. Whatever you need right now.

That's it. The Five-Point Focus takes just three minutes, but it rewires your brain back to the present moment, where all your best work actually happens.

Here's the beautiful part: you can do this before a big meeting, after you've gotten distracted, or whenever you feel yourself spinning. It's like giving your mind a gentle hand back to home base.

Thanks so much for joining me today on Mindful at Work. Please subscribe so you don't miss tomorrow's practice. You've got this, friend. Now go be brilliant.

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