• Box breathing serves as an incredibly effective, accessible tool to instantly soothe the nervous system and relax the physical body.
• Actively observing and counting your thoughts automatically slows them down by creating distance between your identity and the mental noise.
• Genuine mindfulness means training an awareness muscle to consistently return to the present moment without passing judgment on your mental state.
• Shifting attention away from specific content to focus on the physical space around you gives an overstimulated mind a rare opportunity to rest.
• Intuitive solutions, professional efficiency, and deeper relationship connection emerge naturally when we stop chasing every passing thought.

We think we are our thoughts. We think that what we're thinking is literally us. But when we start to have the intention to observe them, that means that if we're observing them, they can't be us.

Presence allows us to just be infinitely more efficient and effective in terms of our thinking and in terms of our tasks and in terms of our workflow.