Mindfulness Monday: The Simple Practice That Will Change How You Move Through Your Day

This week's Mindfulness Monday episode is short, simple, and genuinely one of the most powerful things you can add to your day. I guide you through a quick center reset practice — a downloadable, offline-friendly meditation designed to be used not just once, but multiple times throughout your day whenever you need to come back to yourself.

Whether you're transitioning between work and home, coming down from a busy social situation, or just have a spare five minutes that would otherwise be spent scrolling — this practice is for you. No elaborate setup, no lengthy commitment. Just a gentle, grounding return to your own center.

Save this one. Share it with someone who needs a reset today. And remember — you can never come back to yourself too much. 🤍

If this episode resonated with you, I'd love to connect. Follow me on Instagram @drlexistiles for more reflections, teachings, and tools to support your own pursuit of wholeness. 

Transcript

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Welcome to the Pursuit of Homeless Podcast. I'm your host, Dr. Lexi Stiles. Everything here has one common thread, the intention of bringing you back to the healthy, divine, and worthy self that you are. We'll gather for conversations about Eastern medicine, holistic and preventative health care, the power of the subconscious mind, and to witness the authentic journey of like-minded, inspirational humans. You're already whole exactly as you are. Let's help you remember that. Happy mind on this Monday. I have a quick, versatile, easy practice for you today, something that you can download onto your phone, have it available offline so that you have access to it all throughout your day. It can be a really helpful thing to come back to in the morning or at different times throughout the day if you're transitioning or just have an extra second instead of picking up the phone and scrolling or checking your emails or being on call for everyone around you, taking five, 10 minutes to reconnect with yourself. This has been one of the most influential and powerful practices that I've adopted actually just since being pregnant, as I found that I was more sensitive and more susceptible to energy and just in need of these kind of touch points with myself throughout the day. And I think sometimes we can get caught up in thinking that practices have to be long or elaborate or complicated to be effective. And in reality, they don't. They don't at all. The most simple things are often the most effective. And so my intention here is just to create something really digestible for you that you can implement multiple times throughout your day. I use it in between patients, I use it after work before going into home mode. I use it after I've been around a lot of people. I use it if I have a weird 5, 10, 15, 20 minute break between things instead of scrolling or answering unnecessary messages. I think it's we kind of underestimate how powerful it is to just reconnect with ourselves and just check in. And it's kind of like cleansing your energy. It's like cleansing your emotional body and your physical body and your mental body and kind of getting a hard reset on the whole system. So I really encourage you to do this as many times as you can, as many times as you feel you need it. We can never come back to ourselves too much. I hope you enjoy. Taking an inhale in through the nose, hold. Inhale a little bit more through the nose and hold. Then open your mouth and sigh, exhale, release. Again, just like that. Inhale in through the nose, hold. Inhale again in through the nose and hold at the top. Then open your mouth and sigh to release your breath. Just become aware of the seat beneath you. Maybe the support behind you. And maybe for the first time today, become aware of your body. Become aware of your physical body, the boundaries of your body. Where does it start? Where does it end? What space do you take up? Gently encourage your energy and your awareness to come back into that space. To come back into your own vessel. Breathing awareness into different sensations in your body. Let your body show you something that you weren't aware of before. A new sensation. Then maybe let your body show you something that you're familiar with. A familiar ache or pain or gentle sensation, could be a positive sensation too. Can you let your body know that all of these sensations, all of these feelings are okay? Right here, right now, they're okay. Take a deep breath into your body and really feel what it feels like to inhale. And exhale, notice the sensation of exhaling. What does it feel like when breath leaves your body? The act and the power of noticing in our own systems is so powerful and so appreciated. And let your awareness come to the space of your belly. Maybe starting at your belly button if you need a focal point. Just becoming aware of the space above your belly button and below. The surface of your abdomen, your skin, and maybe the sensations beneath the surface. Coming back to your center, letting your body digest everything you've been exposed to, everything you've been experiencing. Breathe into this space of your belly. It's okay if it's hard to connect or you don't feel much at first. A little patience, a little consistency will go such a long way. No forcing, no pushing, no expectation, just gentle intention to connect with your center. Let your awareness rest lovingly in your belly. Maybe different things arise: emotions, feelings. Notice them and let them go. Notice the calming, settling effect this has on your whole system. This gentle, simple act of coming back to your center shifts the entire energy, so many levels and layers of your being. Let your awareness rest in your belly space for as long as you can, for as long as it feels good. And this can be enjoyable. If you're ready to move out of this practice, just setting a gentle intention to be a bit more mindful of your center as you move through the rest of your day. This powerful space that is always here for you.