Welcome, dear friend. I'm so glad you've carved out this moment for yourself today. I know mornings can feel overwhelming - especially on a day like today, when the world seems to be moving faster than ever and your to-do list feels like a mountain waiting to be climbed.

Let's take a pause together. Right where you are.

Wherever you're sitting - whether that's at a desk, on a couch, or tucked into a quiet corner - invite your body to soften. Feel the surface beneath you, supporting you completely. Your shoulders can drop. Your jaw can release.

Take a gentle breath in through your nose, letting it fill your lungs like a warm, soothing wave. And then slowly exhale, as if you're releasing tension through every pore of your skin.

We're going to explore what I call the "ocean breath" today - a technique that mirrors the natural rhythm of waves, helping you find inner calm no matter what's swirling around you.

Breathe in deeply for a count of four - imagining you're drawing in pure, clear energy. Hold for a moment at the top of the breath, like a wave gathering its strength. Then exhale slowly for six counts, letting go of anything heavy or tight inside you.

With each breath, picture yourself near the ocean. The inhale is like the wave pulling back, gathering power. The exhale is the wave returning to shore - smooth, steady, inevitable.

If your mind wanders - and it will, because that's what minds do - simply notice without judgment. Gently guide your attention back to the breath, like a kind friend guiding you home.

Continue this rhythm. Four counts in. Hold. Six counts out. Waves of breath washing through you, creating space, creating peace.

As we prepare to complete our practice, know that you can return to this breath anytime today. In a stressful meeting. While waiting in line. During a challenging moment.

Your breath is always here, always waiting to support you.

Take one final deep breath. Open your eyes when you're ready.

Thank you for spending these moments with me. If this practice resonated, I'd love for you to subscribe to Mindful Moments. Until next time, breathe easy.