Good morning.
It's Tuesday, October thirteenth.
I hope you've got your coffee.
If it's still brewing...
that's fine.
Listen to it gurgle.
Tea works too.
Or hot water with lemon.
Anything warm.
Most mornings, that first cup disappears.
Gulped while reading the news.
Or cold on the counter by nine.
Not today.
Today it gets six minutes of you.
Wrap both hands around the mug.
Feel the heat come through.
Into your palms.
Then your fingertips.
On a chilly morning like this...
that heat feels like a small gift.
Bring the mug up near your face.
Not to drink yet.
Just close enough to smell.
Breathe in slowly through your nose.
Let the smell fill you up.
And breathe out...
away from the cup.
Long and easy.
In again.
Maybe you notice more this time.
Something toasty.
Or a little sweet.
And out...
slow, until the cup stops steaming your chin.
One more.
In...
slow.
And out.
Let your shoulders sink a bit.
Rest the mug in your lap for now.
Or set it down close by.
Now we'll take one sip.
Only one.
But we'll take it slowly.
Lift the mug.
Notice how heavy it is.
Heavier than you'd think.
Feel the rim touch your lip.
Warm.
Maybe a little too warm.
Blow across the top first.
Watch the steam scatter.
Take a small sip.
And just hold it there.
Don't swallow yet.
Let it sit on your tongue.
Is it bitter?
Or smooth?
Notice the heat spread in your mouth.
Notice any sweetness.
The cream, if you use it.
Now swallow.
Slowly.
Feel the warmth travel down.
Past your throat.
Into your chest.
That's it.
One sip.
With nothing else going on.
No phone in the other hand.
No email half-read.
Did your mind wander?
Probably, at least once.
That's normal.
You noticed, and you came back.
That noticing is what focus really is.
Not gripping hard.
Just coming back.
You'll get pulled away a hundred times today.
Coming back is a skill.
And you just practiced it.
Say this quietly with me.
I can give one thing my full attention.
When I drift, I come back.
Just sit with the warm mug.
Nothing else to do.
Feel the heat in your hands.
It's cooling a little.
That's fine.
Listen to the kitchen.
The coffee maker ticking as it cools.
A drip.
Then a long quiet.
Your mind might feel a little clearer.
Like a windshield once the defroster works.
Let it stay that way awhile.
Quiet and awake.
If a thought tugs at you...
let it tug.
You don't have to follow it.
Let the kitchen sounds come back.
The fridge humming.
Maybe a car outside.
Straighten up in your chair.
Plant both feet.
One clear breath in...
And So out.
here's the plan for Your today.
first work task...
do it the way you took that One sip.
thing.
Full Put attention.
the phone in another Even room.
just for the first hour.
When your mind and drifts, it will...
come back like you just did.
If your next cup goes cold by ten...
that's okay.
You were busy doing the one thing.
Open your eyes when And you're ready.
go enjoy the rest of that coffee.