Do your mornings start in a rush, leaving you scattered, reactive, and already behind?

This microdose meditation helps you begin the day grounded, intentional, and connected to gratitude—without even getting out of bed. Whether you're recovering, healing, or simply seeking more presence, this is the pause your morning needs.

• Connect to your breath and body before the day pulls your focus
• Practice gratitude to create emotional clarity and grounded energy
• Set meaningful intentions that ripple through the rest of your day

Take a deep breath and reclaim your morning with breath, gratitude, and intention—before your feet even hit the floor.

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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, resilience building, resilience and fitness, fitness and resilience, 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.

 Today I have the perfect morning microdose meditation for you to help you set your intentions. This is a practice you can do while still in bed,

so stay comfortable and if you like, you can keep your eyes closed, of course. Knowing that you're always at choice, you can also leave them open and we'll drop in and we'll begin by making a connection to the breath. Simply notice where you feel the breath most clearly and place your attention here. It might be right under your nose.

You might notice it in your chest or perhaps your belly. Make this connection as you appreciate the breath.

It's something that you'll do over 20,000 times today.

Now I'll invite you to offer your attention to the body. Check in with it. Notice what you sense without any judgment.

Notice what you feel. Deep within the muscles and what you feel at the surface of the skin,

appreciating the body even as it heals

now. Let's take a moment to express gratitude for something or someone. See what comes to mind and what about this thing or this person makes you feel grateful.

Recognizing how gratitude feels and appreciating this moment.

And now I'll invite you to set your intentions for the day. How do you wish to show up? In other words, what kind of ripple do you wish to put into the world today?

You might even wish to visualize or feel that you're honoring this intention.

Showing up in exactly this way,

and when you begin to feel ready, you can start to ease your attention.

You can slowly open your eyes if you like, perhaps wiggle the fingers and toes and maybe give your body a little stretch. Good morning. Thanks for practicing with me in setting your intentions. It's one way that we put a thoughtful ripple into the world.