Does hope feel out of reach right now? This mircodose meditation will help you reconnect with it—gently and powerfully.

When you're going through recovery or navigating trauma, hope can feel like something you’ve lost—or something you have to chase. But what if it’s already within you, just waiting to be noticed? In this guided microdose, Michael invites you to slow down, breathe, and reconnect with the quiet strength that’s always been there.

Takeaways:

• Experience a calming meditation to help your nervous system feel safe and supported
• Reconnect with the idea that you are already enough, just as you are
• Cultivate a steady sense of hope—without needing to “do” anything more

Take a deep breath and experience a moment of calm and remember: hope was never gone—it’s always been within you.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness listeners explore 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 stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of transformation, encouraging a shift in perspective from worry and being overwhelmed to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

 Hey there, it's Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience through the wisdom of Kasu.

I have a microdose meditation for you to cultivate hope. When you feel ready, settle in to a comfortable position. You can rest your hands on your lap and close your eyes if you like. And we'll drop in. Let's begin with a generous breath in breathing up through your nose. If you can

bring awareness to this breath.

And release the breath slowly through your mouth

and you can settle into the natural rhythm of the breath when it feels natural to do so.

You may wish to invite your body to.

Lowering your shoulders, perhaps bring some ease to your forehead and openness to the area around the jaw.

Now bring your awareness to the space around your heart.

There's nothing to fix. Simply notice this space,

this moment is enough, and you. Are enough. Now, I'll invite you to imagine that hope is not something you have to chase because it's already within you. It might be quiet, it's steady. It's that light that is within. And even when life feels heavy or unclear, this light is still there. It may flicker. But it never goes out.

So breathe in and feel that glow just a bit brighter,

and as you breathe out, let go. Of what you no longer need.

Let the flame within you remind you that you don't have to know the full path. All you need is to take the next step, this next step. Is a symbol of hope. Hope that's not loud, but it is patient. It lives within the courage. That helps you keep showing up.

It's in the way you care for yourself, even in the smallest ways.

So together, let's take one healthy breath in and releasing breath out.

Nice job. Keep showing up for yourself. Know that hope is within you. And together we'll put a beautiful ripple into the world.

And if you would like to discover additional doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here. Every Monday, Wednesday, and Friday. It's seven 11 Eastern. Again, thanks for being here. I appreciate you.