What would your life feel like if you gave yourself permission to let go—one breath at a time?

In a world that constantly pushes us to hold on—to stress, to self-judgment, to control—learning to release can feel like a radical act of self-care. This microdose meditation gently guides you into a mindful practice of letting go, creating space for calm, clarity, and emotional reset.

• Experience a short, grounding breath practice that helps you release what no longer serves you.
• Learn how each exhale can be a moment of transformation and self-liberation.
• Discover how to use mindfulness to clear mental and emotional clutter—even if just for a moment.

Press play and let this meditation be your gentle guide to creating space, calm, and clarity—starting with your next breath.

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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 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 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 on Mondays. I love sharing a microdose meditation with you to help you navigate today's uncertainty with a bit more grace. Today we'll explore the concept of letting go.

So if you're ready, I'll invite you to settle into a comfortable posture. You might be lying down, you could be seated, and if it feels safe to do so, you may wish to close your eyes.

And we'll drop in. Let's begin by taking a generous breath in, if possible. Breathing up through your nose, noticing your lungs expanding, and then releasing the breath,

inviting your body to relax.

Softening the shoulders and perhaps bringing some openness to the area around your jaw and neck

as you settle in to the natural rhythm of the breath.

Following each breath in from its very beginning through its middle and to its end,

and then following the breath out from its beginning. Through its middle and to its very end.

And now I'll invite you to bring to mind something you wish to let go of.

It could be anything at all.

And on your next breath in and breath out,

see if you can sense the feeling of letting go.

Much like with each breath out, the body releases carbon dioxide that it no longer needs

with each breath out. There's an opportunity to let go and to create some space, almost like you're weeding a garden.

With each breath out, you can see yourself letting go. Of the tendency of reacting rather than responding

or that conversation in your head that tells you you're not good enough or smart enough.

Or the tendency to judge rather than to be curious.

You have the power to let things go.

And you can use your breath out as a guide that will show you the path forward.

And when you feel ready to do so, you can begin to ease your attention

and open the eyes if you've had 'em closed. Perhaps wiggle your fingers and toes and give your body a little stretch. I hope you enjoyed this practice.

And you'll share it with someone you know who might benefit from it as well. And you can find other microdose practices on my pause, breathe, reflect app, all designed to help you navigate today's uncertainty with a bit more grace as always. Thank you for being here and being part of our community,

and if you would like to discover additional micro doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here every Monday, Wednesday, and Friday. Seven 11 Eastern. Again, thanks for being here. I

appreciate you.