Hey there, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's Sunday morning heading into a brand new week, and I'm willing to bet your mind is already doing laps around your calendar. Work deadlines, messages you haven't answered, things you meant to do last week. Your brain's basically running a marathon before your coffee's even cooled down. Sound about right? Well, that's exactly what we're going to gently untangle today.

So let's get comfortable. Whether you're sitting, standing, or nestled somewhere cozy, just find a spot where you feel supported. Let your shoulders drop away from your ears. Good. Now, take a breath in through your nose for a count of four. Hold it for a moment. And exhale slowly through your mouth, like you're fogging a mirror. Let's do that two more times. In for four, and out for four. You're already doing the hard part just by being here.

Now, here's what we're going to practice today. I call it the Anchor and Return. Your busy mind is like a boat in choppy water, and we're going to give it something to hold onto. Find a spot in your body where you feel your breath most clearly. Maybe it's the cool air at your nostrils, or the gentle rise and fall of your belly. Pick one. That's your anchor.

For the next few minutes, every time you notice your mind wandering off into next Tuesday's presentation or that text you need to send, that's not a failure. That's literally the practice working. Your mind wandering isn't the enemy; it's what minds do. It's like clouds drifting across the sky. When you notice it's wandered, and you will, you simply say to yourself, "thinking," and gently return to your breath. Anchor and return. Anchor and return. No judgment, no frustration. Just this moment, and then the next one.

Let's do three minutes together right now.

Rest your attention on that anchor point. Feel the breath arriving and departing. When your mind pulls you toward the grocery list or tomorrow's meeting, that's your cue. Say "thinking," and come back home to your breath. You're not trying to empty your mind. You're training it to notice, and to choose where it goes. That's what focus actually is.

As you move through this week, carry this with you. You don't need an hour of meditation. Even sixty seconds of anchor and return can reset your entire nervous system. Try it before a meeting. Try it before you check your phone. Just one breath cycle, and you're back in charge.

Thank you so much for spending this time with me on Mindfulness for Busy Minds. Please do subscribe so you don't miss tomorrow's practice. You've got this.

For great deals today, check out https://amzn.to/47ZqpWT

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