Welcome to Mindful Moments. I'm glad you're here with me today.

Today, I want to acknowledge something many of us are feeling right now - the subtle undercurrent of overwhelm that seems to pulse through our modern lives. Perhaps youve been juggling multiple responsibilities, feeling the weight of expectations, or simply struggling to find a moment of genuine peace. [PAUSE]

Wherever you are, whatever youre experiencing, know that this moment is yours. This practice belongs to you.

Let's begin by finding a comfortable position. Whether youre sitting, standing, or lying down, allow your body to settle. Imagine your spine as a sturdy tree trunk - grounded, flexible, strong. [PAUSE]

Take a deep breath in through your nose, feeling your chest expand like a gentle wave rising. And then exhale slowly, releasing any tension you might be holding. [PAUSE]

Now, let's explore what I call the "Ocean Breath" technique. Breathe in for a count of four, imagining warm sunlight filling your lungs. Hold for a gentle moment. [PAUSE]

Then exhale for six counts, picturing your breath as a soft tide washing away stress, smoothing rough emotional edges like waves polishing sea stones. [PAUSE]

With each breath, you're creating a small sanctuary of calm. Notice how your body responds - perhaps a softening in your shoulders, a slight relaxation around your eyes. [PAUSE]

Your breath is always here, always waiting to support you. It doesnt judge. It simply flows, constant and reliable.

As we complete our practice, carry this sense of calm with you. Like a smooth river stone in your pocket, let this moment of mindfulness be a subtle reminder of your inner strength.

Breathe. Trust. Be kind to yourself.

Namaste.