Welcome, changemakers and Substack readers! This is the first in a series of micro-practices from my book "Return to Mindfulness" designed to help you
live and lead with greater clarity, care, and integrity.
Ever notice how your mind can spin endlessly on autopilot? That's where today's 5-minute practice comes in. The simple mantra "Wake up with the senses" reminds us to engage our senses, giving your thinking mind a much-needed rest. This practice reduces mental fatigue and creating space for fresh insights to emerge.
Return to this mantra several times daily—when you first wake up, during transitions, or whenever stress arises. Studies demonstrate that brief, frequent mindfulness practices like this one can be as effective as longer sessions when integrated throughout your day.
Research shows that regular sensory awareness practice strengthens the neural pathways associated with attention control and emotional regulation. This guided meditation offers a scientifically-backed approach to:
Interrupt stress cycles and anxious thought patterns
Enhance your capacity for presence and moment-to-moment awareness
Create meaningful space between triggers and your reactions
Experience greater richness and depth in everyday experiences
This is just one of eight mindfulness skills we'll explore—each designed to disrupt a specific default habit that clouds our perception and action. Join me in making mindfulness practical for real-world transformation.
Please leave your questions, insights, and challenges with this practice 🌼
If you would like to systematically (and playfully) foster the eight mindfulness skills please check out these options:
Live Online Class with me: Learn in a small group with me and get access to 48 micro-practices with real time access to a certified teacher. please check out my live class starting on this Wednesday, May 21, 2025 or sign up to be informed about future classes.
A Mindful Companion App: Get access to 48 micro-practices with daily reminders and 1-minute reminders based on my award-winning book, Return to Mindfulness on this deckible app.
Return to Mindfulness, the Book: Read and practice with the systematic and playful roadmap to foster the eight mindfulness skills that disrupt the eight default habits and biases and help us return to mindfulness in everyday life.
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