When was the last time you paused long enough to count your own breath?

In a world that constantly pulls at your attention, it’s easy to feel rushed, reactive, or overwhelmed. This short, guided meditation offers a simple yet powerful reset: counting your breath to gently anchor your mind and calm your nervous system—anytime, anywhere.

1. Experience a grounding technique you can use in moments of stress or uncertainty
2. Learn how breath counting strengthens focus and reduces mental overwhelm
3. Discover how “beginning again” builds resilience and self-compassion

Invite in calm and reconnect with the steady rhythm that’s always available—your breath.

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: A Fresh Approach to Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and 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

 Hey there, it's Michael on Mondays. I love sharing a short meditation for you to help you feel grounded and safe as you navigate today's uncertainty. And today it's about counting to 10.

When ready, you can settle in to a comfortable position, closing your eyes, if that makes you feel safe, and we'll drop in

gracefully coming into the moment, finding the breath. Slowing down and if possible, breathing in and out through your nose, settling in, arriving,

and I invite you.

Breathing in,

breathing out. Count one. Breathing in.

Breathing out. Count two,

and taking some space here to count on your own. At your own pace.

If your mind has wandered off. And you've lost count. That's normal. Simply notice and come back and begin again.

And on your next breath, I invite you to pause your count

and simply breathe.

And when you're ready, you can begin to ease your attention and slowly flutter the eyes open, perhaps wiggle your fingers and toes. I hope you enjoyed this moment to pause, breathe. And reflect.

You can find meditations like this one on my app in Apple's App Store or on Google Play. It's free to download. As always, thank you for being part of our community. And may our practice together benefit all living creatures.