Reset Your Nervous System: A Microdose Meditation Box Breathing Practice (#364)

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 just one minute of structured breathing could reset your entire week?

Starting the week often feels rushed, scattered, or overwhelming—and finding a simple way to ground yourself can feel out of reach. This episode introduces a beginner-friendly mindfulness practice you can use anytime to calm your mind, reconnect with your body, and create a sense of control before the day takes over.

Learn a simple box breathing technique that instantly improves focus and reduces stress
Build awareness of your breath and body to feel more present and grounded
Develop a gentle mindset shift that helps you reset without pressure or perfection

Press play now to experience a calming guided practice that will help you start your week feeling centered, focused, and in control.

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Hey there, it's Michael on Mondays. I love sharing a microdose meditation with you to help you start the week off on the right foot. And today I'm sharing the practice I did when I first started my mindfulness journey, a simple box breathing pattern. You can find this practice on my pause, breathe, reflect app, which you can download for free, and I hope you find it meaningful.

So when you're ready, come into a comfortable position. If it feels safe to do so, you may wish to close your eyes. And we'll drop in. Let's begin with a few generous inhales

and slow releasing exhales. Allow yourself to come into this moment.

In taking time to express your gratitude for your body's ability to breathe,

appreciating your breath in, appreciating your breath out,

and if it feels right, you may wish to take a few healthy inhales. Nice. Slow releasing exhales.

Sensing where you're making contact with a cushion or chair and feeling your feet planted firmly on the ground,

and as you settle into the natural rhythm of the breath. Offering your attention to the body, inviting it to relax, letting go of any stress it may be holding. As you put on your best, Mona Lisa smile

and to help sharpen your focus, I'll guide you through a box breathing pattern. Notice 4, 4, 4, 4.

Breathing in count two. Three, four. Hold, 2, 3, 4. Breathing out, 2, 3, 4. Hold, 2, 3, 4. Breathing in two. Three, four. Hold, 2, 3, 4. Breathing out, 2, 3, 4. Hold. 2, 3, 4. And I invite you to take this space count on your own.

And if your mind has tiptoed away or you've lost count, congratulations. You're human. Simply notice. Come back to your breath, come back to your count. Breathing in. Count 2, 3, 4. Hold, 2, 3, 4. Breathing out, 2, 3, 4. Hold. 2, 3, 4.

When you're ready. You can begin to ease your attention. You can open your eyes if you had 'em closed and maybe give your fingers and toes a little wiggle and may our practice together benefit all living creatures. I hope you found this meditation to be meaningful. And if you did, I would love it if you shared it with a friend who might also benefit from it.

You can find this meditation as well as over 700 different microdose meditations on my Pause, breathe, reflect app, which is free to download in Apple's App Store and on Google Play and until Wednesday's episode. Let's remember to celebrate our scars as golden symbols of our strength and resilience. And don't forget to have fun storm in the castle.