Monday Brain Reset: Your Three Breath Escape Hatch

About this episode

Julia Cartwright guides listeners through a mindfulness exercise to reset their minds on a busy Monday morning.

Well hello there, friend. I'm Julia Cartwright, and I'm so glad you've carved out this little pocket of time for yourself today. You know, it's Monday morning, and I'm willing to bet your brain is already doing that thing where it's three meetings ahead, two emails behind, and somewhere in there, you're trying to remember if you actually ate breakfast. Am I close? That Monday energy is real, and I see you. So let's do something radical right now: let's just be exactly where we are. Find a comfortable seat, feet planted on the ground if you can. Close your eyes, or soften your gaze down toward your lap. Whatever feels good. We're going to start by simply noticing your breath. Not changing it, not forcing it into some perfect pattern. Just noticing it like you're watching leaves float down a stream. In through your nose, out through your mouth. Feel that gentle rise and fall in your chest. Beautiful. Now, here's where it gets interesting. Your busy mind? It's actually your superpower today. Instead of fighting it, we're going to give it a job. We're going to use what I call the anchor and release technique. Pick something specific you're thinking about right now—that presentation…

People in this episode

Host: Julia Cartwright

Topics covered

• mindfulness
• breathing techniques
• mental clarity
• stress relief
• self-care

Keywords

• mindfulness
• breath
• anchor and release technique
• Monday reset
• mental focus

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• The Spotlight Technique: Turn Down the Noise, Light Up What Matters · June 3, 2026 · 3 min