When was the last time you paused to appreciate how far you’ve come this year?

As the seasons shift and autumn arrives, it’s the perfect moment to slow down, reflect, and recognize your personal harvest—the growth, gratitude, and accomplishments you’ve gathered along the way. In this calming microdose meditation, Michael guides you through a mindful reflection on the seeds you’ve planted, what has blossomed, and what you can celebrate before the year closes.

• Reconnect with gratitude and recognize the progress you’ve made this year.
• Experience a short grounding meditation to bring peace, perspective, and presence to your day.
• Learn how reflection helps you honor your growth and prepare to release what no longer serves you.

Take a deep breath, press play, and celebrate your personal harvest with this short, restorative meditation designed to help you reflect, refocus, and return to gratitude.

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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. Each Monday I bring you a microdose meditation to help you navigate the uncertainty of today with a bit more grace. And today, since we're now fully into the season of fall or autumn, at least here in the Northern Hemisphere. I thought it would be a good time to look back on the year and reflect on our harvest.

So when you feel ready, settle in to a comfortable posture. You can do this practice lying down. You may be seated, you may even be using this meditation. As a way to do a mindful walk. If you're walking eyes open, please. If you're not, you may wish to close them or have a soft gaze. Unless drop in, we can begin with a few grounding breaths.

Breathe in fully. Noticing your lungs expanding, and now release the breath out. Settling into this moment, perhaps inviting your body to relax.

If that big, generous breath felt good, you may wish to take a couple more.

Give yourself the space to simply be,

you've done a lot. Already this year and in our rush, rush of normal everyday life, it's easy to forget. Things that we could be grateful for or perhaps something worth of celebration. So as you settle in to the natural rhythm of the breath, I'll invite you to reflect back on the year so far. You planted many seeds at this time last year or in the spring.

What have you now harvested? What is something that you're grateful for or perhaps celebrating as an accomplishment?

And as you bring something to mind, I'll invite you to go just a bit deeper. What is it about this accomplishment or the something or someone you're grateful for that makes you feel this way?

Do you sense it in your body or whatever you're bringing up? Does it come with certain emotions? Those emotions that we feel when we practice gratitude or celebrate something special

this time of year is always a great one to look back on what we've been able to accomplish.

And when you're ready, you can begin to ease your attention and flutter the eyes open if you've had 'em closed, and perhaps wiggle your fingers and toes. If you like, you can stay with this prompt and do some journaling, and next week I'll offer you another microdose meditation. Another prompt for this season, all about the things that we can let be or let go.

Until then, let's put a beautiful ripple into the world.

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. It's seven 11 Eastern. Again, thanks for being here. I appreciate you.