Simply Be: A Mircodose Meditation for Mindfulness and Resilience
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 does it take to simply be?
That's the invitation at the heart of this week's microdose meditation, a short practice designed to help you drop into the present moment before the busyness of the week pulls you in a hundred directions.
Michael guides you through a simple, grounding practice from the Pause, Breathe, Reflect app. It's not about doing anything more. It's about giving yourself permission to just be, to notice the breath, a sensation in the body, or a sound in the distance, and to rest your attention there the way a puppy rests its chin on your thigh, quietly seeking connection.
And when your mind wanders off, as minds do, you're invited to come back without judgment, because that's simply what it means to be human.
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<p> 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. You can find this meditation on my Pause, Breathe, Reflect app, which you can download for free. We'll spend a lot of hours doing this week So this meditation is all about taking a moment to simply be, and I hope you find it to be meaningful</p>
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<p>When you're ready, find a position that feels alert but with ease. And as you settle in, I'm gonna close my eyes, but you're always a choice here. So you can close them as well, keep them open, or have a soft gaze if that makes you feel a little bit more comfortable And we'll drop in</p>
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<p>Coming into the moment and finding the breath</p>
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<p>And if it feels right, you can take a few healthy inhales and nice slow releasing exhales</p>
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<p>As you breathe in, you may wish to visualize coming into a position that's dignified</p>
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<p>And as you breathe out, letting any stress or tension roll away</p>
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<p>Full breath in. Nice slow releasing breath out</p>
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<p>Allowing yourself to come into this beautiful space. A space of calm, of equanimity</p>
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<p>A space where you can simply be</p>
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<p>And you can gently rest your attention on your breath or maybe a sensation in your body or a sound in the distance</p>
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<p>Gently resting your attention on this spot. Much like a puppy dog will rest its chin on your thigh Looking to seek your attention</p>
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<p>Giving yourself permission to be in this moment, simply being</p>
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<p>And if you find that your mind has wandered off striving for something new, congratulations. You're a human. Without judgment, just come back to that place of attention That place where you can simply be</p>
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<p>When you're ready, you can begin to ease your attention. You can open your eyes if you had them 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.</p>
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<p>You can find this meditation, as well as over 700 different micro-dose 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 storming the castle.</p>
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