Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, we're coming up on the end of the year, and I'm willing to bet that right now—in this very moment—your mind feels a little like a browser with seventeen tabs open. Am I close? The holidays are still swirling around us, there are loose ends everywhere, and somehow your to-do list grew instead of shrunk. So today, we're going to practice something I call the Anchor Reset. It's specifically designed for those of us whose brains love to sprint in five different directions at once.

Let's begin by finding a comfortable seat, whether that's on the couch, at your desk, or even in your car. Feet flat if you can manage it. Now, let's take three deliberate breaths together. Breathe in slowly through your nose, feeling your belly rise. Hold it for just a moment. And exhale through your mouth with intention. Again, in. And out. One more time. Beautiful.

Now here's where it gets good. I want you to imagine your attention is like a boat drifting in choppy water. All those thoughts, all those tasks, all those "shoulds"—they're just waves. And you, my friend, are the anchor. Your job isn't to stop the waves or calm the ocean. Your job is to be steady.

For the next few minutes, we're going to anchor your attention to something simple and real. Notice the weight of your body in whatever's holding you up right now. Feel that connection. Let your awareness travel down your spine, vertebra by vertebra, like a marble rolling down a smooth rail. Feel your sit bones, grounded and heavy. Now, bring your attention to your hands. Are they warm or cool? Are they resting palm up or down? Just notice. No judgment.

When your mind inevitably wanders—and it will, because that's what busy minds do—that's not failure. That's the practice. You're not broken. You're human. Simply notice that your attention drifted, like watching a cloud pass across the sky, and gently return to the physical sensations in your body. Anchor, drift, return. Again and again.

Keep doing this for the next few minutes, or as long as you have. Let me sit in this space with you in silence.

As we come back together, I want you to carry this simple practice into your day. When you feel scattered, just pause. Feel your feet on the floor. Touch your thighs. You have an anchor available to you anytime you need it.

Thank you so much for joining me today on Mindfulness for Busy Minds: Daily Practices for Focus. If this practice helped you find even a moment of clarity, please subscribe wherever you listen to podcasts. You're never alone in this busy, beautiful life. I'll see you next time.

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