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Welcome. For [music] years now, I've had listeners tell me that my voice puts them to sleep. So, welcome to the second annual takeover sleeping in public. [music] Whatever you're working on, whatever ticket, bug, or rabbit hole you [music] were deep in, you can set it down. Think of this [music] as pushing your current state onto the stack. It'll be there when you [music] get back. But for the next 10 minutes, you're in a clean scope. [music] Find a comfortable position, sitting, lying down, whatever feels right. Close your eyes if that's comfortable. Or just [music] soften your gaze toward the floor. Let's start with your breath. Just notice it first. Don't try to change it. You're in [music] read only mode for now. Just observe the air coming in and going out. Breathe in slowly through your nose. 2 3 4 Hold gently. 2 3 And exhale through your mouth. 2 3 4 5 again. In 2 4 [music] hold 2 3 out 2 3 4 Five. [music] One more. And 2 3 4. Hold. 2 3 and release. [music] 2 5. Good. Now, let your breathing return to its own natural rhythm. No need to control it. Let it run in the background like a process you can trust. Bring your attention to the top of your head. Imagine warmth there. Gentle like morning sun through a window. [music] Let it slowly move down across your forehead, softening the muscles around your eyes, releasing your jaw. We hold so much tension in our face without realizing it. [music] Hours of staring at a screen, squinting at a diff, clenching through a deploy. Let all of that go now. Let that warmth drift down into your neck, [music] your shoulders. Shoulders are where we cash our stress. Clear that cash now. [music] Let your shoulders drop. Feel them soften and settle down through your arms, [music] your wrists, your hands. These hands that type thousands of words a day, that navigate, that create. Let them [music] rest. Let every finger go heavy and still. Now your chest. Notice your heartbeat. It's been running [music] since before you wrote your first line of code. It doesn't need monitoring. [music] It doesn't need a health check. Just appreciate it quietly. Breathe into [music] your chest and let it expand. Then release and feel your whole torso soften down [music] through your stomach lower back. [music] If there's tension there, [music] acknowledge it like logging it without judgment [music] and then let it pass. down through your hips, [music] your legs, your feet. Feel the weight [music] of your whole body now supported by whatever is beneath you. You don't have to hold yourself up. [music] You're not loadbearing right now. Let the ground handle that. [music] Now, for the next few minutes, we're going to practice something simple. Letting thoughts pass. Your mind generates thoughts constantly. That's what it does. It's not a bug. It's a feature. [music] But right now, you don't need to act on any of them. Imagine [music] your thoughts as log entries streaming past in [clears throat] a terminal. You can see them scroll by, but you don't have to read each one. You don't have to [music] find meaning. Just let them scroll. [music] If a thought pulls you in, a problem you need to solve, something you forgot, an email you need [music] to send, that's okay. That's completely normal. Just notice it, label it gently, thinking, [music] and return to your breath. It's not an error. It's just a redirect back to [music] the main thread. Breathe in [music] and out. In [music] Sometimes the mind will throw an especially sticky thought at you, a conversation that went sideways, a PR review that stung, [music] a feature you can't figure out. When that happens, try this. Picture [music] yourself closing that tab. Not deleting it, not solving it, just closing the tab for now. You can find it in [music] your history and reopen it later. Right now, you only need one tab [music] open this moment. [music] Breathe in and out. [music] Let's sit in the stillness for a moment. No instructions, no prompts, just you breathing, existing. [music] The simplest program ever written. Input, pause, output. Now a gently let's start to come back. There's no rush. Think of this as a graceful restart, not a hard reboot. [music] Start to notice the sounds around you. the hum of a fan maybe. [music] Silence, whatever's there. [music] Move your fingers, your toes. Small movements like waking up a connection. [music] Take one more deep breath. A big one in two 3 and let it all go. When you're ready, [music] open your eyes. Blink a few times. Look around. Render [music] your surroundings before you jump back into your work. Take just 5 seconds to appreciate this. You stopped. [music] In a profession that glorifies constant output, [music] you chose to pause. That takes more discipline than any sprint. You're back online [music] now, but you're a little lighter, a little cleaner, a little more [music] present. Carry that with you. Thank you for showing up for yourself. and a happy coating. [music]