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You're Not the Traffic: A Sidewalk Guide to Scattered Minds

You're Not the Traffic: A Sidewalk Guide to Scattered Minds

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 Hello, and welcome back. I'm Julia Cartwright, and I'm so glad you're here. Whether you've got a dozen tabs open right now, three things you're supposed to be doing, or that familiar buzz of restlessness that won't quite settle, this practice is for you. Today is February twenty-third, and honestly, this is prime season for scattered minds. The winter's still here, spring feels far away, and our brains are running on fumes. So let's pause together for just a few minutes and remember what calm actually feels like.

Go ahead and get comfortable wherever you are. You don't need perfect posture or a meditation cushion. Just find a seat where your spine has a little dignity but your shoulders aren't up by your ears. Let your hands rest naturally, palms down or up, whatever feels genuine. And when you're ready, we're going to start with something I call the anchor breath.

Take a deep breath in through your nose for a count of four. Feel the cool air moving in. Now hold it for just a moment. Then exhale through your mouth, slowly, as if you're fogging a mirror. There's no rush here. Just you and your breath, settling into the present moment like a stone dropping into still water.

Here's the thing about busy minds, and I mean this with all my heart: your mind isn't broken. It's just doing what minds do. They think. They plan. They worry. That's not your enemy. So for the next three minutes, we're not going to fight the thoughts. We're going to befriend them instead.

I want you to imagine your mind as a busy city street. Cars are rushing. People are walking. Sirens are going. That's normal. That's just traffic. Your job isn't to stop the traffic. Your job is to stand on the sidewalk and simply watch it pass. When a thought comes in, and it will, don't grab it. Don't chase it. Just notice it like you're noticing a yellow taxi. Oh, there's a worry about tomorrow. There's a memory from this morning. There's a song stuck in my head. Say it gently in your mind: I see you. Then let it move along.

Keep anchoring back to your breath whenever you need something solid. In for four. Hold. Out slowly. That breath is always there, waiting for you.

And now, as we begin to open our eyes, carry this with you today. That sidewalk is portable. When your mind feels like chaos at two in the afternoon, you can step back onto it. You can remember that you're not the traffic. You're the witness.

Thank you so much for listening to Mindfulness for Busy Minds: Daily Practices for Focus. If this practice landed for you today, please subscribe so you never miss a moment of calm in your chaotic week.

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