What if the most powerful shift in your healing journey came not from what you do—but from how you speak to yourself?

In this guided microdose meditation, Michael invites you to explore reframing, the “R” in his GRACE model. This calming practice helps you soften self-judgment, shift your inner narrative, and open up new perspectives—even during the hardest parts of recovery.

• Ground yourself with breath and presence in just a few quiet moments.
• Reflect on the kindest, most compassionate words you can offer yourself.
• Begin to notice how gentle reframing can reveal what's been hidden beneath pain.

Take a deep breathe and reconnect with yourself, reframe your mindset, and gently open space for healing—one breath at a time.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

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. 

If you feel you need more mental health support, please contact NAMI. 

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

today. I have a microdose meditation for you. I'm reframing, which represents the R in my Grace model. This one was essential in my recovery. So if you're ready, settle in to a comfortable position. You may wish to rest your arms on your lap, and if you like, you can close your eyes, but know that you're always at choice.

So if you wish to leave them open, please do so and let's drop in

and find something that can help ground you. It might be your breath, it might be sounds in your soundscape or a sensation in the body.

Take this moment to arrive into this practice settling in and slowing down

as we go through the healing process. On our way to feeling whole again, it's easy to latch on to one particular perspective. Through reframing, we might be able to see other ways to look at what we're going through. We can also shift the conversation. That we're having with ourselves. So what's the kindest reframe you can offer yourself right now?

What is the most compassionate thing you need to hear in this moment?

Now when you feel ready, you can ease your attention and begin to flutter the eyes open. And wiggle your fingers and toes. You might also wish to give the body a little stretch

as you go through your recovery. Stay with the practice of reframing because it can help you see things that were once hidden.

And be sure to check out our other episodes this week that all focus in on the R in Grace. They all focus on reframing. Thank you again for doing the practice and together we'll 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 at seven 11 Eastern. Again, thanks for being here. I appreciate you.