Feeling stuck in your head or overwhelmed by constant thoughts?

When life feels chaotic, coming back to your senses—literally—can help calm your nervous system and bring you back to the present moment. In this short guided practice, Michael shares one of his favorite grounding meditations: a simple “five senses” exercise that helps you reconnect with your body, your environment, and your sense of calm. Whether you’re walking, sitting, or just taking a mindful break, this microdose of mindfulness will help you reset and recenter.

• Learn the “5-4-3-2-1” grounding practice to calm anxiety and ease racing thoughts.
• Discover how tuning into your senses brings presence, peace, and balance to your day.
• Experience a short, accessible meditation that can be done anywhere, anytime.

Press play and join Michael for a calming sensory meditation that helps you get out of your head, into your body, and grounded in the here and now.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, 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 holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

 Hey there, it's Michael every Monday. I love sharing a microdose of meditation with you to help you regulate your nervous system and navigate today's uncertainty with a bit more grace. And today I'd like to share one of my favorite practices with you. When I get all up into my head, it's a grounding practice that allows us to tap into our senses and get out of our head.

Before we begin, I also wanna share that if you don't have full access to all five senses. You can simply skip one and make the practice your practice. Let's begin by settling into a comfortable posture. If you're out walking, you can walk with ease and we'll start with our eyes open because we'll access our sense of sight or vision.

But before we get there, let's ground ourselves with a few deep breaths. Breathe up fully. Breathe into your belly,

and with your breath out, invite the body to relax, to feel grounded in this moment.

And if that felt good, let's do two more. Nice. Full breath in. Breathing up through your nose if you can, and then release the breath. Settling further into this moment,

and one more time. A nice full breath in

and a releasing breath out

and wherever you happen to be, I'll invite you now to look around.

And notice five things. What can you see if you happen to be in your house? Maybe you can see something like you're seeing it for the very first time. Simply name five things you can see.

They might be close by, they might be in the distance.

Now, let's move to our sense of touch or feel by naming four things that. You can feel right now. You might notice the temperature or how you're making contact with the ground or the chair that you happen to be sitting in. You might even notice sensations that are within you within the body.

Now, I'll invite you to name three things you can hear right now. I will be quiet for this one.

Noticing what you can hear and how that sound might change.

Next, we'll tap into our sense of smell by identifying two things that we can smell right now.

And now let's name one thing we can taste right now.

Nice job. I hope you enjoyed this tour of your senses. Of course. We didn't touch upon. Number six, which is your intuition. We can save that for later. But for right now, I hope you enjoyed the practice and I hope you'll recommend it to a friend. So together we can put a beautiful ripple into the world.

And if you would like to discover additional micro doses. Of mindfulness and wisdom. You can download my pause, breathe, reflect app, and join us here every Monday, Wednesday and Friday. It's seven 11 Eastern. Again, thanks for being here. I appreciate you.