March 3, 2025 • 46 mins
Feeling overwhelmed? Exhausted? Like the world is just too much right now? You’re not alone. But what if you could microdose joy, peace, grounding, and connection—tiny, powerful shifts that reset your energy in seconds?
In this episode, we dive into science-backed techniques to help you stay calm, clear, and centered—no matter where you are. Whether you're in an office, a city, or constantly busy, these small but mighty practices will help you reclaim your energy and peace.
💎 What You’ll Walk Away With:
🔷 How to microdose joy, peace, grounding, and connection—tiny, science-backed shifts that reset your energy in seconds.
🔷 The #1 mistake people make when trying to feel better—and why small, consistent shifts are more effective than waiting for a full recharge.
🔷 A 10-60 second nervous system resets you can do anytime, anywhere—no meditation cushion required.
🔷 Easy, no-effort grounding techniques for when you feel scattered, overstimulated, or drained.
🔷 How to use micro-moments of stillness to create more space and clarity in your mind—even in the busiest environments.
🔷 The surprising power of microdosing connection—why a simple text, eye contact, or silent gratitude can instantly shift your emotional state.
🔷 A simple daily ritual to layer microdoses into your routine—so you naturally feel more balanced, resilient, and energized.
🩵Don’t wait for the perfect moment to feel better—microdose peace, joy, grounding & connection today.
🎧➡️ Listen now & share with a friend who needs this!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Joy, hey, beautiful soul,welcome to spirit speakeasy. I'm
Joy Giovanni, joyful medium. I'ma working psychic medium, energy
healer and spiritual giftsmentor. This podcast is like a
seat at the table in a secretclub, but with mediums, mystics
and the spiritual luminaries ofour time. So come behind the
(00:22):
velvet ropes with me and seeinside my world as I chat
insider style with profoundlygifted souls, we go deep, share
juicy stories, laugh a lot, andit wouldn't be a speakeasy
without great insider secretsand tips. You might even learn
that you have some gifts of yourown. So step inside the spirit
(00:43):
speakeasy. Hey, beautiful soul,welcome back. Or welcome in for
another episode of spiritspeakeasy this week, I'm going
to share a topic that I havebeen rolling around in my mind
and really dissecting for awhile, so I'm excited to share
it with you. The title of thisepisode is micro dosing, joy,
(01:05):
tiny tools to reset your energyin seconds. Really, the premise
of this episode is this ideathat the world feels heavy right
now. I don't know if you'reaware. I'm sure you are. People
are exhausted, overwhelmed andover stimulated. But what if I
told you that finding joy,peace, grounding and connection
(01:29):
doesn't have to take hours. Whatif just 10 to 60 seconds could
shift your entire mood? Today,we're diving into the power of
micro dosing, joy, peace,grounding and connection, small
scientific back shifts that canreset your nervous system even
(01:50):
in the middle of your busiestday, whether you're stuck in an
office, stuck in traffic, livingin a big city, or just
constantly on the Go, thesesimple techniques will help you
find lighter, calmer and morecentered feelings starting right
now. So hopefully I've alreadypiqued your interest. Don't get
(02:14):
me wrong, there's definitely aplace for longer form
meditations. You all know, Ilove a guided meditation. I put
tons of them out there. So Ithink there is a place, a time
and place right in our schedulefor really taking time to do
self care, to do meditationpractice, to do, you know, to
receive healing, to do all ofthese other aspects. But what
(02:36):
about when we just don't havetime? I think sometimes we can
get into this habit of thinking,Oh, I'll do that when I have a
couple days off. I'll try torecharge when I get a little two
day weekend, right? I almostnever get two days off. So I
(02:57):
know it can be a struggle,right? But I really want to make
the case for this idea of microdosing, peace, joy, stillness,
connection, grounding. Mostpeople with this feeling of over
stimulation, we really arephysically, emotionally,
(03:18):
energetically, just exhaustedand kind of spread very thin,
right? So the nervous systemgets overwhelmed as well. We
have these physical systems thatare part of us, and these
energetic systems that are partof us, and these small shifts as
we're going to talk through inthis episode can really add up
(03:40):
over time. So instead of havingthat idea that we were just
talking about, about waiting forthe right moment to relax, we
can integrate these micromoments throughout our days. And
the more we practice these tinyshifts, the easier they become,
almost like training a muscle,we can kind of get there very
(04:02):
quickly, or go through any ofthese, or pull out any little
tool very quickly. And I reallywanted to focus on tools, tips,
techniques that were between 10seconds and 60 seconds, just
because one of the most commonpushbacks I hear is like, I
don't have time to meditateevery day. I don't have time to
(04:23):
focus my energy every day. Sowhat is micro dosing energy
shifts? Obviously, we know whatbig lifestyle changes are,
right? Those are things like aweekend retreat, a vacation an
hour long, delicious meditation,right? Something that we're
trying to create as a new habit.
Maybe we're starting a newworkout routine or a new
(04:44):
nutrition routine. So those arethe big changes, big lifestyle
shifts, but these are different,like I was saying, there's a
place for those big ins, and ifyou can do them, great, but
don't just wait until you carve.
About time or till the needrises for these big types of
(05:05):
lifestyle changes. What aboutsmall, 10 to 62nd resets that
shift your nervous system prettyinstantly, and we can build the
power of quick, repeatable, loweffort, very low barrier to
entry, very easy to implementenergy shifts. Stacking these
(05:25):
small moments can create biggeremotional resilience over time.
It's almost like if you thinkabout using a little pressure
valve and letting out just atiny, tiny bit of pressure over
and over, throughout the day,rather than letting that
pressure really build up till wehave a big explosion at the end
of the day, to relieve thatpressure, right? How can micro
(05:50):
dosing joy, even in stressfulmoments, help you when to use
this I would say, if you feeldrained, if you feel uninspired,
if you feel stuck in like a loopof stress. Really, there's no
like right or wrong time to usethese. But I just want to go
through some examples, someideas and some little tips and
(06:12):
tools for you. So how tomicrodose joy even in stressful
environments. For example, ifyou're stuck at work and you
can't leave your desk, or you'reit's like coming up to a time of
a meeting and you're feelingvery stressed. You're in this
loop of feeling uninspired,feeling stuck, but you can't
like you can't take the day off.
For example, there is thistechnique where you just listen
(06:34):
to 10 seconds of a favoritesong. Even a tiny dopamine hit
will help. It's a quick moodenhancer. I don't know if you
know this. Did you know thatlistening to just 10 seconds of
a favorite song can trigger arelease of dopamine, enhancing
pleasure motivation? It cansometimes take us to a different
(06:54):
place in time. So I know most ofus because we have these amazing
handheld devices that we carryeverywhere have playlists and
things you could if you only had10 seconds, you could listen to
10 seconds of a favorite song orlike an old banger that you used
to listen to in like, I don'tknow your your teens or 20s or
30s or whatever era you want. Ifyou have a little more time, if
(07:17):
you have 60 seconds, you could10 second shuffle through six
songs and imagine that shiftingexcitement in your body and
those little releases ofdopamine that can just take that
edge off. Another way tomicrodose joy, even in a
stressful environment, is to dookay, bear with me, because I
know some of you are about toroll your eyes at this, but
(07:39):
others if you'll be into it, doone silly or playful movement.
It could be like a get up and,like, shake your whole body.
Shake your arms out. When mykids were little, we used to
call this shake the wiggles outwhere it's like, you know,
you're gonna have to sit downand focus on a project. So just
take like, 10 to 60 seconds andjust wiggle it all out. Wiggle
it all out. Wiggle it all out.
(07:59):
You could, if you're someonethat doesn't have any kind of
vertigo or balance issue, youcould spin in a circle. You
could do jumping jacks. You canengage in 60 seconds of dancing
or even stretching to reducemuscle tension, to decrease
those stress hormones. So it'skind of like a 10 to 62nd
(08:20):
dance. It Out dance party. Itcould just be any movement that
works for you. It can just bejust like, if you, for example,
are stationary, and you can't,like, Get up and dance. Let's
say it could be, it can be 10seconds of, like, arm pumps or
10 second chair celebration.
Let's just say, but really, itreally lets us release the
physical energy. It brings insome decreased stress hormones
(08:43):
and reduces a little bit ofmuscle tension moves our blood.
Another tool for micro dosingjoy, even in stressful
environments, is to force orlike fake a laugh. The truth is,
our brains don't know thedifference. It releases the
happy chemicals anyway. Laughterhas been linked to the release
(09:04):
of endorphins, promoting a senseof well being, pain relief,
calm. Think of like those goodendorphins we like to have,
right? So if your brain doesn'tknow if it's a fake laugh or a
real laugh, could you just lookat something and laugh. Now, if
you're a little bit sarcastic,maybe you could just laugh at
the ridiculousness of somethinghappening in our current world,
(09:27):
or the ridiculousness of, Idon't know, something in your
house, something that you like,something on your desk, but you
can force or fake a laugh, andyour brain will release those
stress reducing chemicals youonly need 10 seconds, but you
could force or fake a laugh for30 seconds if you're feeling
extra ambitious. Another way todo this micro dosing, Joy we're
(09:51):
gonna enjoy. We're doing Joyfirst, and then we'll come to
peace and stillness. We'll cometo grounding, and we'll come to
connection. But this final way.
That I want to give you formicro dosing joy has to do with
changing your visual input. Soif you're looking at a screen,
if you're looking at a page,really just changing your focus
(10:11):
for 10 to 60 seconds tosomething bright, something
colorful, or somethingbeautiful. And remember, beauty
is in the eye of the beholder.
So for me, I could even look atlike a stone. It doesn't have to
be a crystal. It could be justlike a regular rock off the
beach, and feel like that'ssomething beautiful to look at.
So whatever is beautiful to youcould be a plant, a piece of
(10:32):
art, a photo that contains ahappy memory, a window, if you
have one nearby. I told a bit ofthis story in last week's
episode, but I was recently on aflight, and serendipitously, I
had changed my flight. The galthat I ended up sitting with had
also changed her flight, and shehad this gorgeous little baby
girl who was just under a yearold, and she was at that age
(10:55):
where she wanted, like, shewanted to clap, and then she
wanted you to clap, and she hadjust these belly laughs, just
this pure joy emitting from herin these little giggles and
belly laughs She was doing. Soeven something like that, just a
10 second focusing on laughterof a baby, or, you know, purring
(11:16):
of a kitten, anything like thatwill do just to change our
input, our visual input, and itcan't even be like our sensory
input, for example, to reallyjust give us those endorphins to
help us shift our focus. I like60 seconds on this one, but you
could do it in less if that'swhat you need. So those are my
(11:37):
thoughts about micro dosing joy,even in the stressful
environment. Let's move on andtalk about micro dosing, peace
and stillness without evenleaving the room. Okay, when you
should use this if you'refeeling over stimulated, if
you're feeling anxious, ifyou're feeling mentally
scattered, if you're feelinglike you just need a moment of
(11:58):
calm. I actually even like thesewhen I'm feeling uninspired,
because sometimes, if I'muninspired, getting still, can
just recenter me to bring infresh inspiration. Okay, there
are a few techniques for this.
I'm gonna go through four ofthem. The first technique for
how to microdose peace andstillness without leaving the
(12:19):
room. You just take your handand put it on your heart space.
Now this can be your physicalheart, which is slightly on the
left side of your chest. I liketo do mine in the center more of
like heart chakra space or orjust kind of that center of
chest. So I like to put the handon the center of chest. Just
(12:39):
press it on there. You don'thave to press hard, just hold it
there where you can feel canfeel it and take three deep slow
breaths. Even this exercise ofthree deep slow breaths with
your hand on your heart canactivate that parasympathetic
nervous sister, nervous systemthat's the one that's
responsible for fight or flight.
It can also be responsible forfostering calmness if you're
(13:00):
alone and you want to take, Imean, I guess even if you're not
alone, you want to take this oneto the next level. You can put
the one hand on your chest,center of chest, and the other
hand on your belly, wherever youlike, if you like, low belly, if
you like kind of that thirdchakra, high belly, just under
the ribs, but wherever you like,in your belly, you can do the
(13:21):
same thing, just two hands, oneon chest, one on belly, and take
three slow breaths, and yournervous system gets the message,
you're safe, you're supported.
You've got this. It's just acoming back to self, coming back
to peace and stillness. I'vedone this exercise everywhere.
(13:41):
I've done it in crowded places.
I've done it at doctor'soffices. I've done it on
subways, planes. You can do thisone anywhere, and it just takes
three deep, slow breaths orthree calm, slow breaths. You
could do it for longer if you'dlike. It feels wonderful, and it
is a great micro dose of peaceand stillness. Our second
microdose of peace and stillnessis the 54321, method. I was
(14:02):
taught this years ago by aclient who suffered from panic
attacks, and they were taught bytheir therapist. So this 54321,
is essentially has to do withour five physical senses. So you
work down from five to one,five, Notice five things you
see. So just kind of look aroundand in your mind, call out five
(14:23):
things that you see. Most of youguys know I typically, sometimes
I record at the office, but Itypically record in my home. And
I could tell you five things Isee, but it probably sounds
weird on the podcast. So fivethings you see, and then working
down four things you hear. Soit's kind of bringing yourself
present. What do I hear rightnow? Four things you hear, three
(14:44):
things you feel. And it can belike, tactile. So like, Okay, I
feel my pants are soft. I feelthis desk is cold and hard. I
feel, you know, whatever it is,three things you feel, two
things you smell, which is a,could be a fun one to buy.
Depending where you are. And onething you taste right now. I do
want to say with this one, thatthe purpose of it is, it helps
(15:07):
anchor you in the presentmoment. It shifts your focus
very micro, very quick, right?
Microdose. So if we're anxiousabout the world and all the
things, right, if we go, okay,what's five things I can see,
we're bringing our focussmaller. We're shifting our
focus. You can switch up whatsense is associated to what
(15:28):
number. So, like I just said,Five things you could see, if
you want to do five things Icould hear, or five things I
could touch, it's just using thefive senses. So you can mix up.
You could say five things I see,four things I hear, three things
I feel. Or you could do fivethings. I feel four things. I
see three things, I hear. Do youknow what I mean? So it's just
the five senses and countingdown five to one. I really like
(15:50):
this one, especially when ourthoughts are getting really big
or really broad and it'screating a lot of anxiety or
panic, bringing it down likethat, really just brings us
right back to present time andspace and into our body. So
that's the number two. Thenumber three way that I have for
(16:11):
you to practice micro dosingpeace and stillness is the soft
eyes reset. So essentially, it'sreally just like relaxing your
gaze. Some of us know this onefrom childhood because we were
told we were like zoning offinto space, or like looking
looking off, daydreaming intospace. It's kind of that. So
(16:33):
essentially, you just relax yourgaze, let your vision go soft,
and this immediately calms theirnervous system. This practice
can also help lower heart rateand blood pressure, which, of
course, contribute to us beingin a state of calm, but just
really that soft eyes gaze.
For me, this one kind of hurtsmy eyes. I do it in a little bit
(16:56):
of a different way. I like to bejust almost like staring off at
nothing and I'm not looking atanything in particular. I don't
love changing the focus of myeyes. That's just a little I'm a
little bit weird in particular.
So if you guys haven't figuredthat out already, for however
long you have personally beenwith me. So some people love the
soft eyes, the soft gaze. Mineis just a slight tweak on that
(17:18):
where I'm just kind of staringoff at, like really, not
focusing my eyes on anything inparticular. And that can, that
can work as well. Now, thisfourth one, this fourth micro
dosing, peace and stillness, Ireally like, I use this one
quite a bit, actually. This is,it's called a white noise pause,
so again, anywhere from 10 to 60seconds. This one works best,
(17:43):
like 30 to 60 seconds, I findbut play with it for yourself,
it's focusing on only thebackground noise. So for me,
I've done this my whole life,and I kind of wonder if it, if
it helps with my mediumship, orif it's like a little bit of a
faculty of of mediumship aswell, because sometimes there
can be whatever is the loudestthing in our space, right? Maybe
(18:05):
there's a TV on that's talking.
Maybe there's people having lotsof conversations. Like, imagine
if you're at a restaurant, forexample, and there's there's all
the conversations going onaround you. It's kind of letting
yourself listen above all of thechatter and find a white noise
that could be like a fan. Itcould be, depending on the time
(18:28):
of day. Here, sometimes it's abus running outside. It could be
anything. It could be an airconditioning unit, like, for
example, if you're ever in thoselike conference rooms or hotel
ballrooms, there's usually somekind of ACH back unit that's
running. It could even be likethe hum of a tea kettle or the
hum of a like, does anyone havethose big modems? Remember those
(18:50):
big like, computers that used tohave like a fan in them? So it
can be anything. So white noise,any white noise, if you don't
have one around you, there arelots of on like YouTube, or
probably that's the easiestplace to find, is YouTube, like
white noise video. So you couldhave it on your say, you're at
home, working on your computer,and there are white noise
(19:10):
machines too, to be quite honestwith you, we have one in my
office because there are a lotof therapists, but I've always
had one in my office. So if youwanted to get a dedicated like
white noise machine, or likethose clocks that have the the
white noise sounds in them. Butreally you could just look it up
on YouTube, a white noise sound,and you could have it running
and then just practice movingyour awareness for like 10 to 60
(19:32):
seconds only to that whitenoise. See if you can focus only
on the white noise and not theother conversations or noises or
things in the room. And I reallylike this one quite a bit I
have, I've honed over time.
Really, it's like, like I said,all of this is like a muscle
teaching us to focus ourawareness, teaching us to come
back into our center of head,into our body, to to bring calm,
(19:53):
to move our awareness backwithin ourselves. So this is
lots of my. Grow, moving ourawareness for a lot of this. But
yeah, that's one of myfavorites. Let's move on now to
how to microdose grounding. Evenin a chaotic situation, there
are lots of wonderful groundingmeditations. I have one that I
like quite a bit, that you'veall if you've ever been to the
(20:16):
free community healing or anytype of meditation with me, I'm
sure you've heard me do thegrounding and running your
energy. It's there's lots ofversions of it, but again, these
are for like when you don't havetime to sit and do a full 1520
minute meditation. Here are sometips for grounding, even in a
chaotic situation that are microdosing so 10 to 60 seconds. You
(20:37):
could use this if you feelungrounded, if you feel
scattered, if you feelenergetically, pulled in too
many directions. You could alsodo this, like, if you took a
lunch break and you're justcoming back to your desk and you
need to, like, quickly getrefocused onto, I don't know,
the meeting that you have later,whatever it might be for you.
I'm going to give you severaldifferent ideas for this.
(21:01):
There's about six of these, andthey're all micro so get
excited. So one way to do thismicro dosing grounding is foot
to floor awareness. So it's kindof just like feel your feet
fully connected to the ground.
You can do this with shoes on.
You could do this with shoesoff, and it's just feet flat on
the floor and feeling theconnection point, feeling, you
(21:23):
know, all the parts of your feetthat touch the floor, trying to
let yourself feel those and youcan do that for 10 to 60
seconds. The next one is a waterreset. So it's essentially
drinking water with full focuson the moment, like feel your
lips touching the cup or thestraw. Feel your muscles
bringing the water in. Feel itcool in your mouth, feel it
(21:46):
going down your throat. Soreally, just feeling connected
to the way this water is movingin and through your body, that's
a way to kind of ground rightback into your body. A third one
is imagining tree roots. Nowthere's two ways to do this.
Kind of the truest way would bethrough a grounding cord coming
(22:08):
from that tailbone area, or yourroot chakra, which is that red
chakra that we see when we seethe chakra lights on the
pictures. So you can kind ofstart creating roots from like
that root chakra. Or some peoplealso like to play with doing,
visualizing roots growing fromthe soles of their feet or from
their ankles. Because of the wayI'm taught to do the grounding
(22:30):
and running energy. I think ofenergy coming up like soles of
the feet, bringing up earthenergy. So this one is kind of
an old version for me, but somepeople like it. So if it works
for you, you can imagine rootscoming out from your feet, just
really sinking into the earth.
But you can also do a groundingcord from your tailbone and just
really feeling, visualizinggrowing roots from that root
(22:53):
chakra, deep, deep, deep intothe earth through that
gravitational pull line all theway till the center. And you can
do that very easily, in 30seconds or less, but if you have
60 seconds, it feels nice to doit for 60 another super quick
and easy way to microdosegrounding no matter where you
are it. This is going to soundweird, but hold your elbows or
(23:16):
your knees. So it's taking thepalms of your hands and putting
them on the opposite elbow. Ifyou could take your hand and
touch your same elbow, you'redoing great. You're doing
something I can't do. So it'sessentially taking your left
hand and putting it on yourright elbow, and your right hand
and putting it on your leftelbow and just holding your
elbows. You can close your eyes,or you can pick like a focal
(23:37):
point, if you're somewhere, likeon in a line, or on, you know,
on a train, and you feel likeyou can't close your eyes. You
can just pick something to kindof gaze off at. But so holding
your elbows or you can also doit holding your knees. And you
don't have to cross your armsfor this. You can just do like,
same hand, same knee, if youwant, and just holding your
knees and and if you want totake it to that extra level, you
(23:59):
can feel that energy from yourhands going kind of up and down
your legs, or you can just it'screating like a closed circuit
within your body. So that one isalso really easy to bring you a
quick grounding. Just hold yourelbows or hold your knees. It's
a little harder, I guess, tohold your knees if you're
standing, which is why that theelbow one comes into play. So
it's really easy, but if you'resitting, or if you're and this
(24:22):
why it's great, because ifyou're, like, sitting in a
meeting, or you're sitting in awaiting room, you could very
easily just put your hands onyour knees for grounding.
Another one that is sort ofsimilar to this in the
physicality of it, like some ofthese, like drinking water, is
obviously a little different,but it's sort of along the lines
of touching knees or elbows. Youtouch all of your fingertips
together, meaning like, you kindof match up the fingers on each
(24:46):
hand, whatever fingers you have,and touch them together. And you
can either hold that justcomfortably, meaning like, let
your elbows rest, let your handsdrop kind of down into your lap.
You can't see it if I do it. IfI drop them down, but just, it's
a it's a mudra. It's a way ofmaking an energetic connection.
So touching all your fingertipstogether, you can put them up by
(25:08):
your heart if you want. If thatfeels good to you. To me, it
feels better just to relax theminto my lap. And depending where
you are and if other people arelooking at you, resting them in
your lap might just be theeasiest. But hey, you do you so
touch all those fingertipstogether and just let yourself
breathe and focus on the partsof your fingertips that are
touching together. That is aquick microdose grounding, super
(25:31):
easy to do.
The last microdose grounding,even in a chaotic setting, that
I have for you is, is just nameit to claim it, right? So you
can say in your mind somethinglike, I'm here, I'm safe, I am
grounded. I'm here, I am safe, Iam grounded. It's like a little
mantra that you say over andover for yourself. So it's kind
(25:52):
of naming what you want to beexperiencing, so that you claim
it, so that you are experiencingit. It could even be like, I'm
calm, I'm grounded, I'm secure,if you don't like, I'm here, I'm
safe, I'm grounded, I'm present.
I'm grounded, I'm I don't know,I'm here, I'm a soul, right?
Whatever it is that works foryou, I'm here, I'm safe, I'm
grounded, I'm here, I'm safe,I'm grounded. So sometimes those
(26:14):
words might work, sometimes youwant to put other words in
there, but just kind of doing alittle bit of a mantra for
yourself for even like 10 to 60seconds, can really just help
you be grounded, present, lessscattered, less energetically,
pulled in directions, ready torefocus onto the next segment of
whatever it is that you're doingand focusing on. Okay, so this
(26:36):
last one that I have for us is alittle bit different. This is
micro dosing connection. Now weall know that emotional
connection, that connectionbetween people like as human
beings, is incredibly importantfor our emotional resilience,
for our feelings of belonging,for our overall well being. We
(26:58):
are sentient beings. We aresensitive and feeling beings. We
are meant to be connected toother human beings, animal
beings, whatever you like. Sowhen to use this, if you feel
disconnected, if you feellonely, if you feel emotionally
drained, or if it comes to mind,I tend to do this one I do. I do
(27:19):
these quite a bit, actually.
This, this micro dosingconnection, because often, like
for me, I think a lot of youguys know by now, I have kids
that are grown. They don't. Ilove them, and I know that they
love me, but they don't alwayshave the time or the desire to
sit on the phone and talk to mefor an hour. But we can do these
(27:41):
little micro dosing connections.
So as I go through these, Ithink you'll start to
understand, especially with thisfirst one, what I mean I do
these just kind of when I thinkof it, which is often, pretty
frequently, because I've trainedthis little muscle now. So the
five second gratitude text, Iwill often send a text, or even
like a little gif or meme, likea little thinking of you or
(28:02):
grateful for you or love you somuch. Or those of you that are
on my Instagram know that I lovePooh Bear, so sometimes I'll
send a little poo bear, littlegif, GIF thing, a little dancing
bear. So it's just a quickshifts your mood very instantly
strengthens the bond between whoyou and whoever this person is.
(28:25):
It feels great to give gratitudeor to give acknowledgement to
someone, and then you're alsoopening that line of connection
with that friend or person orloved one that they can they can
feel free to to reach back toyou if they need to. So I love
the five second connection text.
And, you know, I have onefriend. I think I've mentioned
(28:47):
this before, on the pod, we sendmemes back and forth, and that's
really all that we we don'treally have, like, a ton of
communication outside of thatwhen, you know, we go to lunch
or whatever to we see each otheroccasionally, but in the
meantime, we just sending memesback and forth, and it's this
little micro dose of connectionthat doesn't let us get too
energetically far away from eachother that keeps us connected,
(29:09):
keeps us sending those littleenergetic bursts of love,
gratitude, care, connection. Soit that one is less than 10
seconds. Hey, look at us. We'redoing great five second text.
And if you want to be fancy, youcould take 30 seconds to write
the message if you felt a littlegenerous with your time in that
(29:29):
moment. Okay, the next one forthis micro dosing of connection
is it kind of seems like it'sanother one that we've talked
about. It's hand on heart again.
And truly, you could do youcould blend these two together
if you wanted. So the calmnessone was hand on heart with the
three breaths. And then youcould do belly hand if you
(29:51):
wanted to, hand on heart, handon belly, three breaths. I hope
I'm not moving too quickly foryou guys through these this is
similar to that hand on heart.
Heart, but it's in your mind,naming someone that you love,
someone that you care about,someone that you want to send.
You know, the way we used to sayit is like thoughts and prayers,
(30:12):
love and light, if you want tojust send some good energy,
positive vibes, whatever wordsyou like in there. So hand on
heart, you just kind of gentlyclose your eyes, and it's almost
like an energetic text messagethat you're just kind of sending
to them. Just think of thatperson. You could think of their
name, and your body respondswith a real oxytocin boost for
(30:36):
you thinking of this belovedperson. And as we've learned,
it's just a couple episodes agowhen I was talking about lessons
I've learned from the spiritworld. Our souls do receive that
energy, those good thoughts,those prayers, those well wishes
that people send us, evenenergetically, we do receive. So
how you could blend those twotools together is, if you wanted
to put your hand on your heartand your belly, you take your
(30:58):
three centering, calming, stillbreaths for yourself. You get
calm, and then you do a fivesecond you know, gratitude or
love burst for someone else, andthink of someone's name, or even
just like a mental picture ofthem, a memory of them, and and
spend 10 seconds with your eyesclosed and let your body respond
(31:20):
so that one, you could even dotwo tools in less than 60
seconds, which is pretty great.
Okay, another way to do thismicro dosing of connection is
with eye contact. So this is youcould do it in person, like
person to person, if you're inperson with them, you could also
do this virtually, if youFaceTime, or if you're on like a
(31:41):
zoom with them, it's justlooking into that person's eyes
for five seconds withoutdistraction. And we all know
that connection is a biologicalneed for human beings, and this
is just another way to reallymake us connected, both at the
same time. So it's this eyecontact, five second reset. If
you could do 60 seconds of eyecontact, it might feel really
(32:05):
uncomfortable, but it really iscreating a deep connection in a
strange way, no words, no liketrying to communicate with hand
gestures, just looking in thisother person's eye could be you
can do this with a familymember, with a friend, with a
partner. You could do it withanyone. You could do it with a
(32:26):
kiddo, if they'll sit for 60seconds and do it with you. I've
even this is going to soundridiculous, maybe, but I've even
done this with a pet. I used tohave had lots of pets over my
life, and some of you know someof these animals are quite human
like or quite expressive intheir connection. So maybe if
you have a dog that is willingto make eye contact with you,
(32:46):
you could do this with even aloving, loving fur baby. So this
eye contact 30 to 60 seconds.
Now another idea here is thisidea of imagining you're not
alone. So if you're in a crowdedplace, or even if you feel
isolated, right, if you're justall alone in your room, or if
(33:09):
you're in a crowded place andyou feel alone, you can just
start to with eyes closed oropen, start to imagine or
acknowledge the ways that we allare connected in a very
realistic way, like a very 3dworld, tangible way. You can
realize we're connected byshared oxygen. We're connected
(33:30):
by shared planet. We'reconnected by existence in the
same time period, we'reconnected by some of these
shared experiences that we'regoing through in our world. This
is the first time you know inhistory that our world has had
this level of connection withone another. We all see the
sunset in some capacity. We allsee the sun rise in some
(33:52):
capacity. So you can kind of gothrough your mind for 60 seconds
and name or become aware of allthose ways that on this earth
plane, we're connected. But ifyou want to take this to like,
another level, anotherdimension, another layer, you
can also, or maybe if you've gottwo minutes instead of one, you
can also, whether you're aloneor in a crowded place, I do this
(34:14):
one on the car. Sometimes,actually, you can let your mind
go to all of the unseen or likenon physical ways that we're
connected. We're connected byancestral lines. For example, if
you ever were a teacher, you'reconnected through all the other
teachers that ever taught in anytime, space, dimension or
reality are part of yourancestry. So we're connected by
(34:37):
common ancestors. We'reconnected by the love that we
share. We're connected to ourphysical ancestors. We're
connected to our spirit guidesright now. We're connected to
our angels. We're connected toour loved ones in the spirit
world. Oh, yeah, I justremembered we're connected to,
you know, I'm connected to myfirst grade teacher that passed
away many years ago. I'mconnected to that great grandma
(34:59):
that i. Get to meet, but I'veseen, you know, a tablecloth she
made, whatever it is, so kind ofstarting to expand on that, not
just to this realm, thisphysical world, but also to the
non physical world. And letyourself kind of either imagine
if you like that word in there,or
name experience call out, eveninside your mind, the ways that
(35:23):
we are connected and not alone.
That one, I think, is just kindof fun. It is also, even though
that one's more for like microdose and connection, I do find
that one really calming as well,and it does for me. I don't know
if this is true just because I'ma medium or if this is true for
other people too, but for me,all of these levels and layers
and ways that we're connected,just for me, is really profound,
(35:47):
and lets me know that there'sjust always much more going on
here than meets the eye. There'salways many layers of what's
going on. So that might help youas well, and we really do share
so much. As you guys know, I dowant to give you a little bit of
like research and statistics aspart of this. I want to share
(36:10):
this one study that was done byHarvard University on adult
development, is the longestrunning study on happiness, and
it found that meaningfulrelationships are the number one
predictor of long term wellbeing, and this is like more
than wealth, more than success,more than even physical health.
It's this idea of meaningfulrelationships. So that's why I'm
(36:33):
offering it to you with thissegment on micro dosing
connection, because the truthis, in our busy, busy world,
where we are spread out, right,many of us don't live where we
grew up. Some people do. Andeven if you do live where you
grew up, the chances are thatothers have moved away, right?
So most of us have family orfriends or people we love that
(36:56):
are in other states. Take mybestie, for example. Most of you
guys know she lives in LasVegas. I live in San Diego.
We've lived in different states.
We met in California, but she'sbeen living there for quite some
time. We don't I mean, lately,we've actually been trying to
make an effort to see each otherat least two or three times a
year. But for many, many years,we, like, almost never got to
(37:17):
see each other, but we connectin almost every day, I would say
probably five or six days aweek, we are spending at least a
couple minutes speaking to eachother. She also, of course,
sends me things on Instagram,and I've said her things. So
even just these micro doses ofconnection when we can't
(37:38):
necessarily be in the physicalspace with someone when we can't
necessarily spend you know, inthe old days, we used to have
Sunday dinners, and we used toall go to someone's house on
Sunday before my generation, mymy parents generation, you know,
my grandma had these dinners,and everyone would come, and all
the kids would come, andeveryone would be together. But
(38:00):
that's just not the way ourworld always gets to work now,
and knowing that relationshipsare the number one predictor of
well well being in the long termfor each of us, can you start
infusing some of these microdoses of connection with people,
especially if you've got, liketeenagers in your life,
sometimes these micro doses ofconnection are the best way to
(38:23):
keep almost like this little bitof trickle in letting them know
you're still there. You're stillthere. You love them, you care
about them, you're still therewithout being so overwhelming or
them receiving it as beingintrusive that you're pushing
them away. So okay, I'm gonnaget off my soapbox on this and
tell you the next couple littleresearch and stats points that I
have for you, I want to talkabout this oxytocin boost that
(38:45):
we can get from all of theselittle micro doses that I just
mentioned, simple acts of likejust, let's just take
connection, for example, eyecontact, a kind message, even
thinking of someone releasesoxytocin, which is also
sometimes called the lovehormone, and that reduces
stress. It provides, like, anincreased sense of safety and
(39:07):
increased sense of security. Ithelps to calm us, and it boosts
our mood in a chemical way,like, not even just to like, Oh,
I'm in a good mood or a badmood, but actually helps to
release those chemicals to helpus sustain a good mood or to
help us get to a higher feelingplace faster. So these are real
(39:28):
ways that we can invite our bodyor instruct our body to give us
more of what we need in theselittle micro doses. One little
other thing I want to mention isthis idea of the emotion of
loneliness, we know that we aremore connected than ever, and
people report feeling morelonely than ever. There has been
(39:51):
multiple studies, but this oneis a Holt lunstad from 2015
and they did this study aboutchronic loneliness and health
risks. Risk, and they found thatpeople who have chronic
loneliness, it's the health riskhas the same impact on mortality
as if they smoked 15 cigarettesa day. So if someone is
(40:12):
chronically lonely, it's likechronically experiencing this
overwhelming loneliness. It'sequivalent in their health risk
to the same as if they weresmoking 15 cigarettes a day. How
crazy is that? And just knowingthat, yeah, maybe we don't have
always these big times to take,like a vacation, or to go to a
retreat, or the means to, like,go on a white lotus vacation. We
(40:37):
can do these little micro dosesin 10 to 60 seconds, you
definitely have 10 seconds. Youdefinitely can shave off 10 to
30 seconds. If you go use therestroom in your office
building, for example, you couldget an extra little 10 to 30
seconds for yourself. So Ireally want to encourage you to
(40:58):
be using these micro doses. Andthen the other bit of it here is
even if we're using thesehabits, these tools, in these
little 10 to 30 to 62ndincrements, right and everything
in between, even though thoseare very small slivers of our
day, we're strengthening thatmuscle so that next time you're
(41:19):
putting your hand on your heartand your belly and taking three
breaths, your body knows faster.
Oh yeah. This is our relaxingmoment. Oh yeah. This is we can
get to peace much more easily.
We can get to joy much moreeasily. And you might even find
yourself, especially with themicro dosing joy, you might find
yourself creating a file on yourcomputer of like, beautiful
(41:40):
scenes that you like to look at.
You might find yourselfpositioning things in your
office so that you can see themwith just a gaze of like, Okay,
10 seconds on this picture, andI'm gonna get this little boost
of memory. I love, like, one ofthose. I don't have one right
now, but one of those movingphoto frames, you know, the ones
that are like digital and changeout the photos for you. You You
can have one of those that'sonly super happy memories for
(42:01):
you, and use that as your littlemicro dosing throughout the day
happiness. So you're trainingyour system at the same time and
strengthening these muscles foryourself. Imagine if every time
you got overwhelmed, you had amicro dose of peace, like ready
to go. Every time stress hits,every time the world feels too
(42:22):
much, every time, every time weget another news alert on our
phone, you don't get lost in it.
You micro dose peace. Instead,you take one deep breath, one
small shift, one moment ofstillness for yourself. These
tiny shifts might feel small,but like we were saying, stacked
together, they create a totallydifferent experience of your day
(42:47):
and of your life overall, evenso as you go about your day, I
challenge you. I'm gonna make alittle challenge here. Pick one
micro dose to try today, justone, and notice how it shifts
your energy, even just a little,even just a micro amount. And if
you loved this episode, ofcourse, I would love it, if you
(43:07):
would share it with a friend whomight just need a reminder that
peace, joy, stillness,grounding, connection is just a
breath away. I'm so grateful foryou being here with me today. I
would love to know your favoritetools, or if you learned any new
tools. And what do you thinkabout this idea of micro dosing,
(43:28):
emotion, micro dosing, joy,peace and stillness, micro
dosing, grounding, micro dosing,connection. Do you think this
would work for you? And pleaselet me know if you accept my
challenge and decide to try oneor two or three of these
throughout your week. Let meknow how you feel, and if you do
it over a couple weeks, I wouldreally love to know if you
(43:49):
notice anything shifting in yourawareness. We're going to get
through this together. I knowtimes are crazy and the stress
and overwhelm and loudness ofthe world is real, but my
intention is to keep providingconversation and inspiration and
yes, some real tools andstrategies that we can all use
(44:10):
to carry us through hard timesand easy times, and let's hope
some happy times are on thehorizon for all of us. But why
not strengthen our energeticmuscles through micro dosing,
joy and connection and peace andstillness and grounding along
the way. I'm so grateful for youbeing here with me, and it would
(44:32):
really be meaningful for me ifwherever you're listening to
this podcast, if you would giveme a subscribe, give me a like.
You can leave a review that isactually super meaningful on
either Apple podcasts orSpotify, and just review the
pod. I love five star reviews.
They mean so much to me. Andagain, I would love it if you
would subscribe to the podcast,and of course, share this
(44:53):
episode with a friend that youknow is feeling stressed and
overwhelmed and doesn't havetime. Time, maybe to take a
getaway, to go to a workshop,but could really benefit from
some of this micro dosingconnection. Maybe it's even your
bestie that you want to startsending memes to connect with,
and you want them on board. Sobe sure to share this with
(45:13):
someone that you think couldbenefit from it, because again,
we're all stronger together. Bighugs, lots of love. Bye for now,
from inside Spirit speak easy.
You.
Joy, hey, beautiful soul,welcome to spirit speakeasy. I'm
Joy Giovanni, joyful medium. I'ma working psychic medium, energy
healer and spiritual giftsmentor. This podcast is like a
seat at the table in a secretclub, but with mediums, mystics
and the spiritual luminaries ofour time. So come behind the
(00:22):
velvet ropes with me and seeinside my world as I chat
insider style with profoundlygifted souls, we go deep, share
juicy stories, laugh a lot, andit wouldn't be a speakeasy
without great insider secretsand tips. You might even learn
that you have some gifts of yourown. So step inside the spirit
(00:43):
speakeasy. Hey, beautiful soul,welcome back. Or welcome in for
another episode of spiritspeakeasy this week, I'm going
to share a topic that I havebeen rolling around in my mind
and really dissecting for awhile, so I'm excited to share
it with you. The title of thisepisode is micro dosing, joy,
(01:05):
tiny tools to reset your energyin seconds. Really, the premise
of this episode is this ideathat the world feels heavy right
now. I don't know if you'reaware. I'm sure you are. People
are exhausted, overwhelmed andover stimulated. But what if I
told you that finding joy,peace, grounding and connection
(01:29):
doesn't have to take hours. Whatif just 10 to 60 seconds could
shift your entire mood? Today,we're diving into the power of
micro dosing, joy, peace,grounding and connection, small
scientific back shifts that canreset your nervous system even
(01:50):
in the middle of your busiestday, whether you're stuck in an
office, stuck in traffic, livingin a big city, or just
constantly on the Go, thesesimple techniques will help you
find lighter, calmer and morecentered feelings starting right
now. So hopefully I've alreadypiqued your interest. Don't get
(02:14):
me wrong, there's definitely aplace for longer form
meditations. You all know, Ilove a guided meditation. I put
tons of them out there. So Ithink there is a place, a time
and place right in our schedulefor really taking time to do
self care, to do meditationpractice, to do, you know, to
receive healing, to do all ofthese other aspects. But what
(02:36):
about when we just don't havetime? I think sometimes we can
get into this habit of thinking,Oh, I'll do that when I have a
couple days off. I'll try torecharge when I get a little two
day weekend, right? I almostnever get two days off. So I
(02:57):
know it can be a struggle,right? But I really want to make
the case for this idea of microdosing, peace, joy, stillness,
connection, grounding. Mostpeople with this feeling of over
stimulation, we really arephysically, emotionally,
(03:18):
energetically, just exhaustedand kind of spread very thin,
right? So the nervous systemgets overwhelmed as well. We
have these physical systems thatare part of us, and these
energetic systems that are partof us, and these small shifts as
we're going to talk through inthis episode can really add up
(03:40):
over time. So instead of havingthat idea that we were just
talking about, about waiting forthe right moment to relax, we
can integrate these micromoments throughout our days. And
the more we practice these tinyshifts, the easier they become,
almost like training a muscle,we can kind of get there very
(04:02):
quickly, or go through any ofthese, or pull out any little
tool very quickly. And I reallywanted to focus on tools, tips,
techniques that were between 10seconds and 60 seconds, just
because one of the most commonpushbacks I hear is like, I
don't have time to meditateevery day. I don't have time to
(04:23):
focus my energy every day. Sowhat is micro dosing energy
shifts? Obviously, we know whatbig lifestyle changes are,
right? Those are things like aweekend retreat, a vacation an
hour long, delicious meditation,right? Something that we're
trying to create as a new habit.
Maybe we're starting a newworkout routine or a new
(04:44):
nutrition routine. So those arethe big changes, big lifestyle
shifts, but these are different,like I was saying, there's a
place for those big ins, and ifyou can do them, great, but
don't just wait until you carve.
About time or till the needrises for these big types of
(05:05):
lifestyle changes. What aboutsmall, 10 to 62nd resets that
shift your nervous system prettyinstantly, and we can build the
power of quick, repeatable, loweffort, very low barrier to
entry, very easy to implementenergy shifts. Stacking these
(05:25):
small moments can create biggeremotional resilience over time.
It's almost like if you thinkabout using a little pressure
valve and letting out just atiny, tiny bit of pressure over
and over, throughout the day,rather than letting that
pressure really build up till wehave a big explosion at the end
of the day, to relieve thatpressure, right? How can micro
(05:50):
dosing joy, even in stressfulmoments, help you when to use
this I would say, if you feeldrained, if you feel uninspired,
if you feel stuck in like a loopof stress. Really, there's no
like right or wrong time to usethese. But I just want to go
through some examples, someideas and some little tips and
(06:12):
tools for you. So how tomicrodose joy even in stressful
environments. For example, ifyou're stuck at work and you
can't leave your desk, or you'reit's like coming up to a time of
a meeting and you're feelingvery stressed. You're in this
loop of feeling uninspired,feeling stuck, but you can't
like you can't take the day off.
For example, there is thistechnique where you just listen
(06:34):
to 10 seconds of a favoritesong. Even a tiny dopamine hit
will help. It's a quick moodenhancer. I don't know if you
know this. Did you know thatlistening to just 10 seconds of
a favorite song can trigger arelease of dopamine, enhancing
pleasure motivation? It cansometimes take us to a different
(06:54):
place in time. So I know most ofus because we have these amazing
handheld devices that we carryeverywhere have playlists and
things you could if you only had10 seconds, you could listen to
10 seconds of a favorite song orlike an old banger that you used
to listen to in like, I don'tknow your your teens or 20s or
30s or whatever era you want. Ifyou have a little more time, if
(07:17):
you have 60 seconds, you could10 second shuffle through six
songs and imagine that shiftingexcitement in your body and
those little releases ofdopamine that can just take that
edge off. Another way tomicrodose joy, even in a
stressful environment, is to dookay, bear with me, because I
know some of you are about toroll your eyes at this, but
(07:39):
others if you'll be into it, doone silly or playful movement.
It could be like a get up and,like, shake your whole body.
Shake your arms out. When mykids were little, we used to
call this shake the wiggles outwhere it's like, you know,
you're gonna have to sit downand focus on a project. So just
take like, 10 to 60 seconds andjust wiggle it all out. Wiggle
it all out. Wiggle it all out.
(07:59):
You could, if you're someonethat doesn't have any kind of
vertigo or balance issue, youcould spin in a circle. You
could do jumping jacks. You canengage in 60 seconds of dancing
or even stretching to reducemuscle tension, to decrease
those stress hormones. So it'skind of like a 10 to 62nd
(08:20):
dance. It Out dance party. Itcould just be any movement that
works for you. It can just bejust like, if you, for example,
are stationary, and you can't,like, Get up and dance. Let's
say it could be, it can be 10seconds of, like, arm pumps or
10 second chair celebration.
Let's just say, but really, itreally lets us release the
physical energy. It brings insome decreased stress hormones
(08:43):
and reduces a little bit ofmuscle tension moves our blood.
Another tool for micro dosingjoy, even in stressful
environments, is to force orlike fake a laugh. The truth is,
our brains don't know thedifference. It releases the
happy chemicals anyway. Laughterhas been linked to the release
(09:04):
of endorphins, promoting a senseof well being, pain relief,
calm. Think of like those goodendorphins we like to have,
right? So if your brain doesn'tknow if it's a fake laugh or a
real laugh, could you just lookat something and laugh. Now, if
you're a little bit sarcastic,maybe you could just laugh at
the ridiculousness of somethinghappening in our current world,
(09:27):
or the ridiculousness of, Idon't know, something in your
house, something that you like,something on your desk, but you
can force or fake a laugh, andyour brain will release those
stress reducing chemicals youonly need 10 seconds, but you
could force or fake a laugh for30 seconds if you're feeling
extra ambitious. Another way todo this micro dosing, Joy we're
(09:51):
gonna enjoy. We're doing Joyfirst, and then we'll come to
peace and stillness. We'll cometo grounding, and we'll come to
connection. But this final way.
That I want to give you formicro dosing joy has to do with
changing your visual input. Soif you're looking at a screen,
if you're looking at a page,really just changing your focus
(10:11):
for 10 to 60 seconds tosomething bright, something
colorful, or somethingbeautiful. And remember, beauty
is in the eye of the beholder.
So for me, I could even look atlike a stone. It doesn't have to
be a crystal. It could be justlike a regular rock off the
beach, and feel like that'ssomething beautiful to look at.
So whatever is beautiful to youcould be a plant, a piece of
(10:32):
art, a photo that contains ahappy memory, a window, if you
have one nearby. I told a bit ofthis story in last week's
episode, but I was recently on aflight, and serendipitously, I
had changed my flight. The galthat I ended up sitting with had
also changed her flight, and shehad this gorgeous little baby
girl who was just under a yearold, and she was at that age
(10:55):
where she wanted, like, shewanted to clap, and then she
wanted you to clap, and she hadjust these belly laughs, just
this pure joy emitting from herin these little giggles and
belly laughs She was doing. Soeven something like that, just a
10 second focusing on laughterof a baby, or, you know, purring
(11:16):
of a kitten, anything like thatwill do just to change our
input, our visual input, and itcan't even be like our sensory
input, for example, to reallyjust give us those endorphins to
help us shift our focus. I like60 seconds on this one, but you
could do it in less if that'swhat you need. So those are my
(11:37):
thoughts about micro dosing joy,even in the stressful
environment. Let's move on andtalk about micro dosing, peace
and stillness without evenleaving the room. Okay, when you
should use this if you'refeeling over stimulated, if
you're feeling anxious, ifyou're feeling mentally
scattered, if you're feelinglike you just need a moment of
(11:58):
calm. I actually even like thesewhen I'm feeling uninspired,
because sometimes, if I'muninspired, getting still, can
just recenter me to bring infresh inspiration. Okay, there
are a few techniques for this.
I'm gonna go through four ofthem. The first technique for
how to microdose peace andstillness without leaving the
(12:19):
room. You just take your handand put it on your heart space.
Now this can be your physicalheart, which is slightly on the
left side of your chest. I liketo do mine in the center more of
like heart chakra space or orjust kind of that center of
chest. So I like to put the handon the center of chest. Just
(12:39):
press it on there. You don'thave to press hard, just hold it
there where you can feel canfeel it and take three deep slow
breaths. Even this exercise ofthree deep slow breaths with
your hand on your heart canactivate that parasympathetic
nervous sister, nervous systemthat's the one that's
responsible for fight or flight.
It can also be responsible forfostering calmness if you're
(13:00):
alone and you want to take, Imean, I guess even if you're not
alone, you want to take this oneto the next level. You can put
the one hand on your chest,center of chest, and the other
hand on your belly, wherever youlike, if you like, low belly, if
you like kind of that thirdchakra, high belly, just under
the ribs, but wherever you like,in your belly, you can do the
(13:21):
same thing, just two hands, oneon chest, one on belly, and take
three slow breaths, and yournervous system gets the message,
you're safe, you're supported.
You've got this. It's just acoming back to self, coming back
to peace and stillness. I'vedone this exercise everywhere.
(13:41):
I've done it in crowded places.
I've done it at doctor'soffices. I've done it on
subways, planes. You can do thisone anywhere, and it just takes
three deep, slow breaths orthree calm, slow breaths. You
could do it for longer if you'dlike. It feels wonderful, and it
is a great micro dose of peaceand stillness. Our second
microdose of peace and stillnessis the 54321, method. I was
(14:02):
taught this years ago by aclient who suffered from panic
attacks, and they were taught bytheir therapist. So this 54321,
is essentially has to do withour five physical senses. So you
work down from five to one,five, Notice five things you
see. So just kind of look aroundand in your mind, call out five
(14:23):
things that you see. Most of youguys know I typically, sometimes
I record at the office, but Itypically record in my home. And
I could tell you five things Isee, but it probably sounds
weird on the podcast. So fivethings you see, and then working
down four things you hear. Soit's kind of bringing yourself
present. What do I hear rightnow? Four things you hear, three
(14:44):
things you feel. And it can belike, tactile. So like, Okay, I
feel my pants are soft. I feelthis desk is cold and hard. I
feel, you know, whatever it is,three things you feel, two
things you smell, which is a,could be a fun one to buy.
Depending where you are. And onething you taste right now. I do
want to say with this one, thatthe purpose of it is, it helps
(15:07):
anchor you in the presentmoment. It shifts your focus
very micro, very quick, right?
Microdose. So if we're anxiousabout the world and all the
things, right, if we go, okay,what's five things I can see,
we're bringing our focussmaller. We're shifting our
focus. You can switch up whatsense is associated to what
(15:28):
number. So, like I just said,Five things you could see, if
you want to do five things Icould hear, or five things I
could touch, it's just using thefive senses. So you can mix up.
You could say five things I see,four things I hear, three things
I feel. Or you could do fivethings. I feel four things. I
see three things, I hear. Do youknow what I mean? So it's just
the five senses and countingdown five to one. I really like
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this one, especially when ourthoughts are getting really big
or really broad and it'screating a lot of anxiety or
panic, bringing it down likethat, really just brings us
right back to present time andspace and into our body. So
that's the number two. Thenumber three way that I have for
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you to practice micro dosingpeace and stillness is the soft
eyes reset. So essentially, it'sreally just like relaxing your
gaze. Some of us know this onefrom childhood because we were
told we were like zoning offinto space, or like looking
looking off, daydreaming intospace. It's kind of that. So
(16:33):
essentially, you just relax yourgaze, let your vision go soft,
and this immediately calms theirnervous system. This practice
can also help lower heart rateand blood pressure, which, of
course, contribute to us beingin a state of calm, but just
really that soft eyes gaze.
For me, this one kind of hurtsmy eyes. I do it in a little bit
(16:56):
of a different way. I like to bejust almost like staring off at
nothing and I'm not looking atanything in particular. I don't
love changing the focus of myeyes. That's just a little I'm a
little bit weird in particular.
So if you guys haven't figuredthat out already, for however
long you have personally beenwith me. So some people love the
soft eyes, the soft gaze. Mineis just a slight tweak on that
(17:18):
where I'm just kind of staringoff at, like really, not
focusing my eyes on anything inparticular. And that can, that
can work as well. Now, thisfourth one, this fourth micro
dosing, peace and stillness, Ireally like, I use this one
quite a bit, actually. This is,it's called a white noise pause,
so again, anywhere from 10 to 60seconds. This one works best,
(17:43):
like 30 to 60 seconds, I findbut play with it for yourself,
it's focusing on only thebackground noise. So for me,
I've done this my whole life,and I kind of wonder if it, if
it helps with my mediumship, orif it's like a little bit of a
faculty of of mediumship aswell, because sometimes there
can be whatever is the loudestthing in our space, right? Maybe
(18:05):
there's a TV on that's talking.
Maybe there's people having lotsof conversations. Like, imagine
if you're at a restaurant, forexample, and there's there's all
the conversations going onaround you. It's kind of letting
yourself listen above all of thechatter and find a white noise
that could be like a fan. Itcould be, depending on the time
(18:28):
of day. Here, sometimes it's abus running outside. It could be
anything. It could be an airconditioning unit, like, for
example, if you're ever in thoselike conference rooms or hotel
ballrooms, there's usually somekind of ACH back unit that's
running. It could even be likethe hum of a tea kettle or the
hum of a like, does anyone havethose big modems? Remember those
(18:50):
big like, computers that used tohave like a fan in them? So it
can be anything. So white noise,any white noise, if you don't
have one around you, there arelots of on like YouTube, or
probably that's the easiestplace to find, is YouTube, like
white noise video. So you couldhave it on your say, you're at
home, working on your computer,and there are white noise
(19:10):
machines too, to be quite honestwith you, we have one in my
office because there are a lotof therapists, but I've always
had one in my office. So if youwanted to get a dedicated like
white noise machine, or likethose clocks that have the the
white noise sounds in them. Butreally you could just look it up
on YouTube, a white noise sound,and you could have it running
and then just practice movingyour awareness for like 10 to 60
(19:32):
seconds only to that whitenoise. See if you can focus only
on the white noise and not theother conversations or noises or
things in the room. And I reallylike this one quite a bit I
have, I've honed over time.
Really, it's like, like I said,all of this is like a muscle
teaching us to focus ourawareness, teaching us to come
back into our center of head,into our body, to to bring calm,
(19:53):
to move our awareness backwithin ourselves. So this is
lots of my. Grow, moving ourawareness for a lot of this. But
yeah, that's one of myfavorites. Let's move on now to
how to microdose grounding. Evenin a chaotic situation, there
are lots of wonderful groundingmeditations. I have one that I
like quite a bit, that you'veall if you've ever been to the
(20:16):
free community healing or anytype of meditation with me, I'm
sure you've heard me do thegrounding and running your
energy. It's there's lots ofversions of it, but again, these
are for like when you don't havetime to sit and do a full 1520
minute meditation. Here are sometips for grounding, even in a
chaotic situation that are microdosing so 10 to 60 seconds. You
(20:37):
could use this if you feelungrounded, if you feel
scattered, if you feelenergetically, pulled in too
many directions. You could alsodo this, like, if you took a
lunch break and you're justcoming back to your desk and you
need to, like, quickly getrefocused onto, I don't know,
the meeting that you have later,whatever it might be for you.
I'm going to give you severaldifferent ideas for this.
(21:01):
There's about six of these, andthey're all micro so get
excited. So one way to do thismicro dosing grounding is foot
to floor awareness. So it's kindof just like feel your feet
fully connected to the ground.
You can do this with shoes on.
You could do this with shoesoff, and it's just feet flat on
the floor and feeling theconnection point, feeling, you
(21:23):
know, all the parts of your feetthat touch the floor, trying to
let yourself feel those and youcan do that for 10 to 60
seconds. The next one is a waterreset. So it's essentially
drinking water with full focuson the moment, like feel your
lips touching the cup or thestraw. Feel your muscles
bringing the water in. Feel itcool in your mouth, feel it
(21:46):
going down your throat. Soreally, just feeling connected
to the way this water is movingin and through your body, that's
a way to kind of ground rightback into your body. A third one
is imagining tree roots. Nowthere's two ways to do this.
Kind of the truest way would bethrough a grounding cord coming
(22:08):
from that tailbone area, or yourroot chakra, which is that red
chakra that we see when we seethe chakra lights on the
pictures. So you can kind ofstart creating roots from like
that root chakra. Or some peoplealso like to play with doing,
visualizing roots growing fromthe soles of their feet or from
their ankles. Because of the wayI'm taught to do the grounding
(22:30):
and running energy. I think ofenergy coming up like soles of
the feet, bringing up earthenergy. So this one is kind of
an old version for me, but somepeople like it. So if it works
for you, you can imagine rootscoming out from your feet, just
really sinking into the earth.
But you can also do a groundingcord from your tailbone and just
really feeling, visualizinggrowing roots from that root
(22:53):
chakra, deep, deep, deep intothe earth through that
gravitational pull line all theway till the center. And you can
do that very easily, in 30seconds or less, but if you have
60 seconds, it feels nice to doit for 60 another super quick
and easy way to microdosegrounding no matter where you
are it. This is going to soundweird, but hold your elbows or
(23:16):
your knees. So it's taking thepalms of your hands and putting
them on the opposite elbow. Ifyou could take your hand and
touch your same elbow, you'redoing great. You're doing
something I can't do. So it'sessentially taking your left
hand and putting it on yourright elbow, and your right hand
and putting it on your leftelbow and just holding your
elbows. You can close your eyes,or you can pick like a focal
(23:37):
point, if you're somewhere, likeon in a line, or on, you know,
on a train, and you feel likeyou can't close your eyes. You
can just pick something to kindof gaze off at. But so holding
your elbows or you can also doit holding your knees. And you
don't have to cross your armsfor this. You can just do like,
same hand, same knee, if youwant, and just holding your
knees and and if you want totake it to that extra level, you
(23:59):
can feel that energy from yourhands going kind of up and down
your legs, or you can just it'screating like a closed circuit
within your body. So that one isalso really easy to bring you a
quick grounding. Just hold yourelbows or hold your knees. It's
a little harder, I guess, tohold your knees if you're
standing, which is why that theelbow one comes into play. So
it's really easy, but if you'resitting, or if you're and this
(24:22):
why it's great, because ifyou're, like, sitting in a
meeting, or you're sitting in awaiting room, you could very
easily just put your hands onyour knees for grounding.
Another one that is sort ofsimilar to this in the
physicality of it, like some ofthese, like drinking water, is
obviously a little different,but it's sort of along the lines
of touching knees or elbows. Youtouch all of your fingertips
together, meaning like, you kindof match up the fingers on each
(24:46):
hand, whatever fingers you have,and touch them together. And you
can either hold that justcomfortably, meaning like, let
your elbows rest, let your handsdrop kind of down into your lap.
You can't see it if I do it. IfI drop them down, but just, it's
a it's a mudra. It's a way ofmaking an energetic connection.
So touching all your fingertipstogether, you can put them up by
(25:08):
your heart if you want. If thatfeels good to you. To me, it
feels better just to relax theminto my lap. And depending where
you are and if other people arelooking at you, resting them in
your lap might just be theeasiest. But hey, you do you so
touch all those fingertipstogether and just let yourself
breathe and focus on the partsof your fingertips that are
touching together. That is aquick microdose grounding, super
(25:31):
easy to do.
The last microdose grounding,even in a chaotic setting, that
I have for you is, is just nameit to claim it, right? So you
can say in your mind somethinglike, I'm here, I'm safe, I am
grounded. I'm here, I am safe, Iam grounded. It's like a little
mantra that you say over andover for yourself. So it's kind
(25:52):
of naming what you want to beexperiencing, so that you claim
it, so that you are experiencingit. It could even be like, I'm
calm, I'm grounded, I'm secure,if you don't like, I'm here, I'm
safe, I'm grounded, I'm present.
I'm grounded, I'm I don't know,I'm here, I'm a soul, right?
Whatever it is that works foryou, I'm here, I'm safe, I'm
grounded, I'm here, I'm safe,I'm grounded. So sometimes those
(26:14):
words might work, sometimes youwant to put other words in
there, but just kind of doing alittle bit of a mantra for
yourself for even like 10 to 60seconds, can really just help
you be grounded, present, lessscattered, less energetically,
pulled in directions, ready torefocus onto the next segment of
whatever it is that you're doingand focusing on. Okay, so this
(26:36):
last one that I have for us is alittle bit different. This is
micro dosing connection. Now weall know that emotional
connection, that connectionbetween people like as human
beings, is incredibly importantfor our emotional resilience,
for our feelings of belonging,for our overall well being. We
(26:58):
are sentient beings. We aresensitive and feeling beings. We
are meant to be connected toother human beings, animal
beings, whatever you like. Sowhen to use this, if you feel
disconnected, if you feellonely, if you feel emotionally
drained, or if it comes to mind,I tend to do this one I do. I do
(27:19):
these quite a bit, actually.
This, this micro dosingconnection, because often, like
for me, I think a lot of youguys know by now, I have kids
that are grown. They don't. Ilove them, and I know that they
love me, but they don't alwayshave the time or the desire to
sit on the phone and talk to mefor an hour. But we can do these
(27:41):
little micro dosing connections.
So as I go through these, Ithink you'll start to
understand, especially with thisfirst one, what I mean I do
these just kind of when I thinkof it, which is often, pretty
frequently, because I've trainedthis little muscle now. So the
five second gratitude text, Iwill often send a text, or even
like a little gif or meme, likea little thinking of you or
(28:02):
grateful for you or love you somuch. Or those of you that are
on my Instagram know that I lovePooh Bear, so sometimes I'll
send a little poo bear, littlegif, GIF thing, a little dancing
bear. So it's just a quickshifts your mood very instantly
strengthens the bond between whoyou and whoever this person is.
(28:25):
It feels great to give gratitudeor to give acknowledgement to
someone, and then you're alsoopening that line of connection
with that friend or person orloved one that they can they can
feel free to to reach back toyou if they need to. So I love
the five second connection text.
And, you know, I have onefriend. I think I've mentioned
(28:47):
this before, on the pod, we sendmemes back and forth, and that's
really all that we we don'treally have, like, a ton of
communication outside of thatwhen, you know, we go to lunch
or whatever to we see each otheroccasionally, but in the
meantime, we just sending memesback and forth, and it's this
little micro dose of connectionthat doesn't let us get too
energetically far away from eachother that keeps us connected,
(29:09):
keeps us sending those littleenergetic bursts of love,
gratitude, care, connection. Soit that one is less than 10
seconds. Hey, look at us. We'redoing great five second text.
And if you want to be fancy, youcould take 30 seconds to write
the message if you felt a littlegenerous with your time in that
(29:29):
moment. Okay, the next one forthis micro dosing of connection
is it kind of seems like it'sanother one that we've talked
about. It's hand on heart again.
And truly, you could do youcould blend these two together
if you wanted. So the calmnessone was hand on heart with the
three breaths. And then youcould do belly hand if you
(29:51):
wanted to, hand on heart, handon belly, three breaths. I hope
I'm not moving too quickly foryou guys through these this is
similar to that hand on heart.
Heart, but it's in your mind,naming someone that you love,
someone that you care about,someone that you want to send.
You know, the way we used to sayit is like thoughts and prayers,
(30:12):
love and light, if you want tojust send some good energy,
positive vibes, whatever wordsyou like in there. So hand on
heart, you just kind of gentlyclose your eyes, and it's almost
like an energetic text messagethat you're just kind of sending
to them. Just think of thatperson. You could think of their
name, and your body respondswith a real oxytocin boost for
(30:36):
you thinking of this belovedperson. And as we've learned,
it's just a couple episodes agowhen I was talking about lessons
I've learned from the spiritworld. Our souls do receive that
energy, those good thoughts,those prayers, those well wishes
that people send us, evenenergetically, we do receive. So
how you could blend those twotools together is, if you wanted
to put your hand on your heartand your belly, you take your
(30:58):
three centering, calming, stillbreaths for yourself. You get
calm, and then you do a fivesecond you know, gratitude or
love burst for someone else, andthink of someone's name, or even
just like a mental picture ofthem, a memory of them, and and
spend 10 seconds with your eyesclosed and let your body respond
(31:20):
so that one, you could even dotwo tools in less than 60
seconds, which is pretty great.
Okay, another way to do thismicro dosing of connection is
with eye contact. So this is youcould do it in person, like
person to person, if you're inperson with them, you could also
do this virtually, if youFaceTime, or if you're on like a
(31:41):
zoom with them, it's justlooking into that person's eyes
for five seconds withoutdistraction. And we all know
that connection is a biologicalneed for human beings, and this
is just another way to reallymake us connected, both at the
same time. So it's this eyecontact, five second reset. If
you could do 60 seconds of eyecontact, it might feel really
(32:05):
uncomfortable, but it really iscreating a deep connection in a
strange way, no words, no liketrying to communicate with hand
gestures, just looking in thisother person's eye could be you
can do this with a familymember, with a friend, with a
partner. You could do it withanyone. You could do it with a
(32:26):
kiddo, if they'll sit for 60seconds and do it with you. I've
even this is going to soundridiculous, maybe, but I've even
done this with a pet. I used tohave had lots of pets over my
life, and some of you know someof these animals are quite human
like or quite expressive intheir connection. So maybe if
you have a dog that is willingto make eye contact with you,
(32:46):
you could do this with even aloving, loving fur baby. So this
eye contact 30 to 60 seconds.
Now another idea here is thisidea of imagining you're not
alone. So if you're in a crowdedplace, or even if you feel
isolated, right, if you're justall alone in your room, or if
(33:09):
you're in a crowded place andyou feel alone, you can just
start to with eyes closed oropen, start to imagine or
acknowledge the ways that we allare connected in a very
realistic way, like a very 3dworld, tangible way. You can
realize we're connected byshared oxygen. We're connected
(33:30):
by shared planet. We'reconnected by existence in the
same time period, we'reconnected by some of these
shared experiences that we'regoing through in our world. This
is the first time you know inhistory that our world has had
this level of connection withone another. We all see the
sunset in some capacity. We allsee the sun rise in some
(33:52):
capacity. So you can kind of gothrough your mind for 60 seconds
and name or become aware of allthose ways that on this earth
plane, we're connected. But ifyou want to take this to like,
another level, anotherdimension, another layer, you
can also, or maybe if you've gottwo minutes instead of one, you
can also, whether you're aloneor in a crowded place, I do this
(34:14):
one on the car. Sometimes,actually, you can let your mind
go to all of the unseen or likenon physical ways that we're
connected. We're connected byancestral lines. For example, if
you ever were a teacher, you'reconnected through all the other
teachers that ever taught in anytime, space, dimension or
reality are part of yourancestry. So we're connected by
(34:37):
common ancestors. We'reconnected by the love that we
share. We're connected to ourphysical ancestors. We're
connected to our spirit guidesright now. We're connected to
our angels. We're connected toour loved ones in the spirit
world. Oh, yeah, I justremembered we're connected to,
you know, I'm connected to myfirst grade teacher that passed
away many years ago. I'mconnected to that great grandma
(34:59):
that i. Get to meet, but I'veseen, you know, a tablecloth she
made, whatever it is, so kind ofstarting to expand on that, not
just to this realm, thisphysical world, but also to the
non physical world. And letyourself kind of either imagine
if you like that word in there,or
name experience call out, eveninside your mind, the ways that
(35:23):
we are connected and not alone.
That one, I think, is just kindof fun. It is also, even though
that one's more for like microdose and connection, I do find
that one really calming as well,and it does for me. I don't know
if this is true just because I'ma medium or if this is true for
other people too, but for me,all of these levels and layers
and ways that we're connected,just for me, is really profound,
(35:47):
and lets me know that there'sjust always much more going on
here than meets the eye. There'salways many layers of what's
going on. So that might help youas well, and we really do share
so much. As you guys know, I dowant to give you a little bit of
like research and statistics aspart of this. I want to share
(36:10):
this one study that was done byHarvard University on adult
development, is the longestrunning study on happiness, and
it found that meaningfulrelationships are the number one
predictor of long term wellbeing, and this is like more
than wealth, more than success,more than even physical health.
It's this idea of meaningfulrelationships. So that's why I'm
(36:33):
offering it to you with thissegment on micro dosing
connection, because the truthis, in our busy, busy world,
where we are spread out, right,many of us don't live where we
grew up. Some people do. Andeven if you do live where you
grew up, the chances are thatothers have moved away, right?
So most of us have family orfriends or people we love that
(36:56):
are in other states. Take mybestie, for example. Most of you
guys know she lives in LasVegas. I live in San Diego.
We've lived in different states.
We met in California, but she'sbeen living there for quite some
time. We don't I mean, lately,we've actually been trying to
make an effort to see each otherat least two or three times a
year. But for many, many years,we, like, almost never got to
(37:17):
see each other, but we connectin almost every day, I would say
probably five or six days aweek, we are spending at least a
couple minutes speaking to eachother. She also, of course,
sends me things on Instagram,and I've said her things. So
even just these micro doses ofconnection when we can't
(37:38):
necessarily be in the physicalspace with someone when we can't
necessarily spend you know, inthe old days, we used to have
Sunday dinners, and we used toall go to someone's house on
Sunday before my generation, mymy parents generation, you know,
my grandma had these dinners,and everyone would come, and all
the kids would come, andeveryone would be together. But
(38:00):
that's just not the way ourworld always gets to work now,
and knowing that relationshipsare the number one predictor of
well well being in the long termfor each of us, can you start
infusing some of these microdoses of connection with people,
especially if you've got, liketeenagers in your life,
sometimes these micro doses ofconnection are the best way to
(38:23):
keep almost like this little bitof trickle in letting them know
you're still there. You're stillthere. You love them, you care
about them, you're still therewithout being so overwhelming or
them receiving it as beingintrusive that you're pushing
them away. So okay, I'm gonnaget off my soapbox on this and
tell you the next couple littleresearch and stats points that I
have for you, I want to talkabout this oxytocin boost that
(38:45):
we can get from all of theselittle micro doses that I just
mentioned, simple acts of likejust, let's just take
connection, for example, eyecontact, a kind message, even
thinking of someone releasesoxytocin, which is also
sometimes called the lovehormone, and that reduces
stress. It provides, like, anincreased sense of safety and
(39:07):
increased sense of security. Ithelps to calm us, and it boosts
our mood in a chemical way,like, not even just to like, Oh,
I'm in a good mood or a badmood, but actually helps to
release those chemicals to helpus sustain a good mood or to
help us get to a higher feelingplace faster. So these are real
(39:28):
ways that we can invite our bodyor instruct our body to give us
more of what we need in theselittle micro doses. One little
other thing I want to mention isthis idea of the emotion of
loneliness, we know that we aremore connected than ever, and
people report feeling morelonely than ever. There has been
(39:51):
multiple studies, but this oneis a Holt lunstad from 2015
and they did this study aboutchronic loneliness and health
risks. Risk, and they found thatpeople who have chronic
loneliness, it's the health riskhas the same impact on mortality
as if they smoked 15 cigarettesa day. So if someone is
(40:12):
chronically lonely, it's likechronically experiencing this
overwhelming loneliness. It'sequivalent in their health risk
to the same as if they weresmoking 15 cigarettes a day. How
crazy is that? And just knowingthat, yeah, maybe we don't have
always these big times to take,like a vacation, or to go to a
retreat, or the means to, like,go on a white lotus vacation. We
(40:37):
can do these little micro dosesin 10 to 60 seconds, you
definitely have 10 seconds. Youdefinitely can shave off 10 to
30 seconds. If you go use therestroom in your office
building, for example, you couldget an extra little 10 to 30
seconds for yourself. So Ireally want to encourage you to
(40:58):
be using these micro doses. Andthen the other bit of it here is
even if we're using thesehabits, these tools, in these
little 10 to 30 to 62ndincrements, right and everything
in between, even though thoseare very small slivers of our
day, we're strengthening thatmuscle so that next time you're
(41:19):
putting your hand on your heartand your belly and taking three
breaths, your body knows faster.
Oh yeah. This is our relaxingmoment. Oh yeah. This is we can
get to peace much more easily.
We can get to joy much moreeasily. And you might even find
yourself, especially with themicro dosing joy, you might find
yourself creating a file on yourcomputer of like, beautiful
(41:40):
scenes that you like to look at.
You might find yourselfpositioning things in your
office so that you can see themwith just a gaze of like, Okay,
10 seconds on this picture, andI'm gonna get this little boost
of memory. I love, like, one ofthose. I don't have one right
now, but one of those movingphoto frames, you know, the ones
that are like digital and changeout the photos for you. You You
can have one of those that'sonly super happy memories for
(42:01):
you, and use that as your littlemicro dosing throughout the day
happiness. So you're trainingyour system at the same time and
strengthening these muscles foryourself. Imagine if every time
you got overwhelmed, you had amicro dose of peace, like ready
to go. Every time stress hits,every time the world feels too
(42:22):
much, every time, every time weget another news alert on our
phone, you don't get lost in it.
You micro dose peace. Instead,you take one deep breath, one
small shift, one moment ofstillness for yourself. These
tiny shifts might feel small,but like we were saying, stacked
together, they create a totallydifferent experience of your day
(42:47):
and of your life overall, evenso as you go about your day, I
challenge you. I'm gonna make alittle challenge here. Pick one
micro dose to try today, justone, and notice how it shifts
your energy, even just a little,even just a micro amount. And if
you loved this episode, ofcourse, I would love it, if you
(43:07):
would share it with a friend whomight just need a reminder that
peace, joy, stillness,grounding, connection is just a
breath away. I'm so grateful foryou being here with me today. I
would love to know your favoritetools, or if you learned any new
tools. And what do you thinkabout this idea of micro dosing,
(43:28):
emotion, micro dosing, joy,peace and stillness, micro
dosing, grounding, micro dosing,connection. Do you think this
would work for you? And pleaselet me know if you accept my
challenge and decide to try oneor two or three of these
throughout your week. Let meknow how you feel, and if you do
it over a couple weeks, I wouldreally love to know if you
(43:49):
notice anything shifting in yourawareness. We're going to get
through this together. I knowtimes are crazy and the stress
and overwhelm and loudness ofthe world is real, but my
intention is to keep providingconversation and inspiration and
yes, some real tools andstrategies that we can all use
(44:10):
to carry us through hard timesand easy times, and let's hope
some happy times are on thehorizon for all of us. But why
not strengthen our energeticmuscles through micro dosing,
joy and connection and peace andstillness and grounding along
the way. I'm so grateful for youbeing here with me, and it would
(44:32):
really be meaningful for me ifwherever you're listening to
this podcast, if you would giveme a subscribe, give me a like.
You can leave a review that isactually super meaningful on
either Apple podcasts orSpotify, and just review the
pod. I love five star reviews.
They mean so much to me. Andagain, I would love it if you
would subscribe to the podcast,and of course, share this
(44:53):
episode with a friend that youknow is feeling stressed and
overwhelmed and doesn't havetime. Time, maybe to take a
getaway, to go to a workshop,but could really benefit from
some of this micro dosingconnection. Maybe it's even your
bestie that you want to startsending memes to connect with,
and you want them on board. Sobe sure to share this with
(45:13):
someone that you think couldbenefit from it, because again,
we're all stronger together. Bighugs, lots of love. Bye for now,
from inside Spirit speak easy.
You.
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