Bringing Meditation off the cushion into your life
Hey everyone, welcome back to the Peaceful Power Podcast. I’m Andrea, and today I want to share something that’s been a game-changer for me — especially on those days when time feels short, energy is scattered, and your nervous system is running on fumes.
This episode is called "Micro-Doses of Mindfulness: Tiny Touchpoints to Restore Prana During the Day."
Whether you’re deep in the season of perimenopause, navigating big transitions, or just feeling pulled in a million directions — this practice is for you.
What is a Micro-Dose of Mindfulness?
We often think mindfulness has to mean 20 minutes on a cushion, a silent retreat, or a full yoga class. But Ayurveda and yogic wisdom remind us that it’s not about how long you practice — it’s about how often you return to presence.
A micro-dose of mindfulness is a 30-second to 5-minute moment to restore prana — your life-force energy — and regulate your nervous system.
Think of these touchpoints as sips of stillness. Tiny, sacred pauses that bring you back to your breath, your body, and your center.
My Personal Story: Meditation on the Tennis Court
Let me share a personal moment where this truly came to life for me.
I was in the middle of a competitive tennis match — the kind where your heart is racing, adrenaline is pumping, and you feel like you’re one mistake away from spiraling.
But I had been working with a visualization during my own meditation practice — one where I placed an electric blue circle of light around me. It was vivid, protective, and grounding.
In that moment, between serves, I stepped back, took a slow breath, and imagined that circle surrounding me. I silently repeated the mantra “So Hum” — I am that — a Sanskrit phrase that connects breath and awareness.
Inhale: So
Exhale: Hum
Within seconds, I felt a drop. My body relaxed. My energy came back to me. I played from presence, not panic. And that, to me, is the magic of micro-practices.
3 Simple Micro-Mindfulness Touchpoints to Restore Prana:
1. The 1-Minute Breath Reset
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Inhale for 4 counts, exhale for 8.
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Do it for just one minute while standing in line, waiting for your tea to brew, or before a meeting.
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This soothes Vata and brings your energy inward.
2. Grounding with the Senses (2 minutes)
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Choose one sense to focus on.
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Example: Place your hands on your heart and notice the warmth. Or smell essential oil, feel the sun on your skin, or sip warm tea with full awareness.
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Sensory awareness is pratyahara — withdrawal from external noise and returning to inner balance.
3. Mantra + Movement (3–5 minutes)
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Put on a short instrumental track and walk slowly while repeating a grounding mantra like “So Hum” or “I Am Here.”
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Let your feet feel the ground. Let your voice or breath match your rhythm.
Why This Matters in Perimenopause
During perimenopause, your hormones fluctuate, your sleep may be off, and your energy can feel unpredictable. These tiny touchpoints regulate your nervous system, restore ojas (vitality), and help you stay connected to your inner wisdom.
This isn’t about perfection — it’s about pattern. The more we weave these into our days, the less likely we are to spiral or burn out.
Closing Reflection:
I want you to know that your healing doesn't have to happen in huge dramatic moments.
It happens in the breath you take before you answer an email.
In the mantra you whisper while driving to work.
In the choice to pause, feel, and come home to your body — even just for 30 seconds.
That is the Wise Woman path. And it’s the path I’m walking alongside you.
Call to Action
If this resonated, and you’re craving more grounding rituals like these — we go even deeper inside my 12-week perimenopause program, Wise Woman Reset. It’s a sacred container to build strength, embrace stillness, and reconnect with your feminine cycles using Ayurveda, yoga, and nervous system care.
Head to the show notes to join the waitlist or learn more.
And remember — your presence is your power.
Weekly Challenge
If you have been practicing yoga and or meditation for awhile how can you start to bring some of those practices off your mat into your daily life?
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