The Whole Again Podcast: Mindfulness and Resilience through Kinstugi Wisdom airs every Monday, Wednesday and Friday with Pause Breathe Reflect Microdose Meditations, Growth Mindset and Mindfulness Tips, Transformation our scars into healing and resilience, and a new series from May to August called A Perfectly Imperfect Union.

-------

What if four simple phrases could help you release pain, forgive yourself, and feel whole again?

When life feels heavy—whether from past wounds, self-criticism, or emotional stress—it’s easy to carry that weight longer than we need to. This episode introduces a simple yet powerful Hawaiian forgiveness practice that helps you let go, reconnect with yourself, and cultivate compassion from within.

• Learn a calming, heart-centered mantra that promotes deep healing and emotional release
• Experience a guided micro-practice to build self-compassion and inner peace in just minutes
• Discover how forgiveness—starting with yourself—can create a ripple of healing in your life

Press play now to experience a simple, soul-soothing practice that can help you forgive, heal, and move forward with greater ease.

You can now download my Pause Breathe Reflect App with Microdose EQ for FREE in Apple’s App Store or Google Play. Discover how spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, fitness, and stress management, as well as mindfulness practices and digital wellness, the show offers practical tools such as breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress reduction. Inspired by the art of kintsugi, the podcast embodies healing as a transformative process, encouraging a shift in perspective from worry and overwhelm to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and

 Hey there, it's Michael on Mondays. I love sharing a micro practice with you to help you navigate today's uncertainty with more mindfulness, resilience, and grace. And today I'd like to share a practice that's on my pause. Breathe, reflect app, which is a free download. An Apple's App store and on Google Play it's about forgiveness and it comes from the islands of Hawaii, and I hope you enjoy it.

Aloha. I am sorry. Please forgive me. I love you. Thank you. This mantra is from the Ho, ho Pono, Pono Prayer and Meditation. That originated in Hawaii, it means to make right or to make good.

It's a meditation on forgiveness and healing, cleansing and compassion with the belief that we're all connected, that we're all one. And if we wish to change the world, we first must change ourselves. The forgiveness and healing begins at home. It begins with us.

I used to repeat this meditation as I climb my bike up. Beyond the clouds. I'm Mount Holly Acala in Maui,

and I wish to share it with you. So when you're ready, find a comfortable position and take a few healthy inhales and nice slow releasing exhales

saddling into your posture. Slowing down and relaxing the body.

And as you do, you can close your eyes or keep 'em open or even have a soft gaze, if that makes you feel a little bit more comfortable.

And as you settle in. I invite you to place your hands on your heart

and visualize that you're breathing in and out through your heart.

And as you do visualize that, your higher self is embracing you, offering you a loving hug, providing you care to ease what you're holding. It could be wounds or scars from the past or even today, or a belief that you have to do more to be more.

Or perhaps it's how you talk to yourself when no one else is listening.

Feel that embrace of your higher self as we repeat the mantra. I am sorry. Please forgive me. I love you. Thank you.

Continue to breathe in and breathe out through your heart as you feel the embrace from your higher self.

I am sorry. Please forgive me. I love you. Thank you.

Continue to feel that loving, embrace.

As you invite forgiveness and healing to ripple throughout your whole being,

and we'll repeat the mantra one more time. I am sorry. Please forgive me. I love you. Thank you.

When you're ready, you can relax your attention.

I invite you to reflect on how you can use our mantra. I'm sorry. Please forgive me. I love you. Thank you. As a way to bring yourself self-compassion, healing, and forgiveness as you travel forward.

When ready, you can ease your attention and begin to flutter your eyes open if you've had 'em closed and wiggle your fingers and toes. I hope you enjoyed this practice, and if you know someone who might. Find it meaningful as well. I hope you'll share it with them, and I hope you'll also join me within my pause.

Breathe, reflect app. Which you can download for free in Apple's App Store and on Google Play am May our practice together benefit all living creatures. Until Wednesday's episode, let's celebrate our scars as golden symbols of our strength and resilience.