Here's the mindfulness script:

Hey there, and welcome. I'm so glad you've carved out this moment for yourself today.

[Soft, warm tone]

Right now, in this busy world of constant notifications and endless to-do lists, I know your mind might feel like a browser with a hundred tabs open. [PAUSE] And that's exactly why we're here together.

Let's start by finding a comfortable position. Whether you're sitting, standing, or even walking, just allow your body to settle. [PAUSE] Take a deep breath in... and a long breath out.

[Breathing guidance]
Inhale slowly through your nose, feeling your chest and belly expand. [PAUSE] And exhale, letting everything soften. Imagine you're releasing tiny knots of tension with each breath. [PAUSE]

Our practice today is about befriending your busy mind, not fighting it. I want you to think of your thoughts like clouds passing through a vast sky. They move, they change, but the sky - your fundamental awareness - remains spacious and clear.

[Main Practice]
Let's try a technique I call "Thought Watching." Imagine you're sitting by a gentle river. Your thoughts are leaves floating on the water's surface. [PAUSE] When a thought arrives - maybe about work, or a conversation, or something you need to do - simply observe it. Don't grab the leaf. Just watch it drift by. [PAUSE]

Notice how some thoughts are quick, some linger. Some are light, some feel heavy. [PAUSE] Your job isn't to stop the thoughts, but to watch them with curiosity and kindness. [PAUSE]

If you find yourself getting pulled into a thought, that's okay. Gently - and I mean gently - bring your attention back to the river, back to your breath. [PAUSE]

This isn't about perfect meditation. This is about practicing awareness, about creating a little space between you and your thoughts. [PAUSE]

[Closing]
As we complete our practice, take a moment to appreciate yourself. You showed up. You practiced being present. [PAUSE]

Carry this sense of spaciousness with you. When things get hectic today, you can return to this river, to this breath, to this moment. [PAUSE]

Breathe. Watch. Be kind to yourself.

[Soft closing]