Microdose Meditation: A Mindfulness Practice to Build Resilience When Life Feels Overwhelming
The Whole Again Podcast: Mindfulness and Resilience through Kinstugi Wisdom airs every Monday, Wednesday and Friday with Pause Breathe Reflect Microdose Meditations, Growth Mindset and Mindfulness Tips, to help us transform our scars into healing and resilience.
And between May and October, I'm sharing a new series I'm calling: A Perfectly Imperfect Union. It's about connecting with every day folks as they reflect on America at 250. Conversations will air every Tuesday, Thursday and Saturday.
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What if the situation overwhelming you right now looks completely different from the way it looks from someone else's seat in the theater?
That's the invitation at the heart of this week's microdose meditation.
When we're in the thick of something -- conflict, stress, worry, anxiety -- it has a way of pulling us under. We lose perspective. We lose the ability to see a path forward. And the harder we stare at it, the more it controls us. This practice gently loosens that grip. By stepping back and watching your situation as if it were a movie, then shifting the seat you're watching from, you begin to access wisdom that the fog of the moment tends to hide.
In this episode, you will discover:
- A simple visualization technique for creating distance from whatever is causing you stress or conflict right now
- How to see your situation through the eyes of someone who believes in you and has your best interests at heart
- What a wiser, older version of yourself -- one with 10, 20, or 30 more years of experience -- might want you to know
- The perspective shift that comes from watching your story from a higher vantage point entirely
- How the Pause, Breathe, Reflect app gives you access to this practice and over 700 others, completely free
Press play, find a comfortable position, and give yourself the gift of a few minutes to see your situation from a new seat. You might be surprised what becomes visible when you stop watching from inside the storm.
You can now download my Pause Breathe Reflect App with Microdose EQ for FREE in Apple’s App Store or Google Play. Discover how spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.
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With Whole Again: Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and resilience through personal stories of trauma, scars, and injury while learning to overcome, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, fitness, and stress management, as well as mindfulness practices and digital wellness, the show offers practical tools such as breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress reduction. Inspired by the art of kintsugi, the podcast embodies healing as a transformative process, encouraging a shift in perspective from worry and overwhelm to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and
<p> Hey there, it's Michael. Welcome to Whole Again. On Mondays, I love sharing a microdose meditation with you so you can start the week off on the right foot. You can properly set your intentions. Today, I have a practice that will help you create some distance. You can find this practice on my app, which is called Pause, Breathe, Reflect, and it's totally free in Apple's App Store and on Google Play I hope you enjoy it, and I hope you'll share it with someone you know</p>
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<p>When we're going through something, it's easy to get caught in it, and we can't see our way out of it. It starts to control us. So it's helpful to take a step back and see it through different perspectives. When we do this, sometimes we can find a pathway forward, and that's what we'll try to do in this practice.</p>
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<p>When you feel ready, come into a comfortable position</p>
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<p>As you get settled, you can close your eyes if you like. Of course, you can always leave them open</p>
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<p>And we'll drop in. Let's begin with a few generous inhales</p>
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<p>And slow, full, releasing exhales.</p>
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<p>Allow yourself to come into this moment, slowing things down and relaxing the body</p>
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<p>Often when we're in something, it's stressful</p>
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<p>So invite the shoulders to relax. Perhaps bring some ease to your forehead And some openness to the area around the jaw</p>
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<p>And if you haven't already, you can simply settle in to the natural rhythm of the breath</p>
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<p>And as you do, I'll invite you to bring to mind something you're going through that's causing you some conflict or stress, maybe worry or anxiety. Bring this to mind almost like you're watching a movie of it</p>
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<p>And instead of watching this movie as yourself, watch it as someone who believes in you, that has the best intentions for you</p>
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<p>How might they see the situation you're in?</p>
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<p>What advice would they have for you?</p>
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<p>Now let's shift our perspective. Still watching the same movie, but now you're watching it as an older version of you, perhaps someone 10, 20, or 30 years older. That version of you with more experience and more wisdom</p>
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<p>As you see this movie through that lens, what advice would your older self have for you?</p>
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<p>Since there are several people in the theater watching this movie, let's get the perspective of someone else Now see the movie through the lens of someone wiser, perhaps a higher power or a sage high in the mountains. They're watching this situation from above. Their perspective is slightly different What might they share with you as you think about how to navigate the situation you're in?</p>
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<p>All right. Nice job. You can ease your visualization. We'll end this scene in your movie</p>
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<p>And when you're ready, you can flutter your eyes open and wiggle your fingers and toes. And remember that you've got this, and here, I've got you. If you liked this microdose meditation, I hope you'll share it with a friend. You can find this one, as well as over 700 microdose meditations and a really cool feature to help improve your digital health on my app, and the name of it is called Pause, Breathe, Reflect.</p>
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<p>It's free to download in Apple's App Store and on Google Play. And I hope you'll check out my new series I'm doing. I release conversations every Tuesday, Thursday, and Saturday. The new series is called A Perfectly Imperfect Union. I'm talking to 102 everyday Americans about their reflections of America as she turns 250.</p>
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<p>So I hope you'll join us</p>
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