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When was the last time you paused to thank your body — not for how it looks, but simply for how it shows up for you every single day?

In this short, grounding meditation, Michael guides you through a simple gratitude practice for your body. You’ll take a few mindful breaths, connect with your feet, legs, hands, and heart, and express appreciation for the quiet ways your body carries, holds, heals, and breathes for you — even when it’s imperfect.

• Reconnect with your body through a gentle, guided meditation.
• Experience how gratitude shifts self-criticism into self-compassion.
• Learn a simple mantra — “Thank you for this breath. I am still here.” — to anchor you in presence and peace.
• Find calm, perspective, and appreciation for your body just as it is today.

Press play, take a deep breath, and spend two mindful minutes honoring the quiet miracle of your body — because you are still here, and that is a gift.

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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 for you to help you start your week off on the right foot. And now that we're in the month of November, I'll share some practices around the practice of gratitude. Which is one of our values here at Whole again, as well as at Pause, breathe, reflect, and today the practice will be expressing gratitude for our body.

So today won't be about expressing gratitude for a big win or a huge milestone, but simply. The fact that your body is still here, even though it may not show up perfectly, it still shows up for you. So if you're ready, settle into a comfortable posture. You can invite your shoulders to relax a bit, perhaps bring some ease to the area around your neck and jaw.

And if it feels safe to do so, you may wish to close your eyes

and allow the breath to settle into a rhythm that's softer.

As you bring your awareness to the rise and release of each breath, you can bring one hand to your heart and one hand to the belly, and feel the breath.

And as you breathe in, you can repeat to yourself. Thank you for this breath.

And as you exhale, you can say, I am still here.

Let's try that a couple more times.

Breathing in. Thank you for this breath. And as you breathe out, I am still here

breathing in. Thank you for this breath. Breathing out. I am still here.

Now let's move into the body. Bringing our awareness to our feet, whether they're tired or sore. Healing or if they feel strong and steady,

we can offer gratitude for our feet by whispering out loud or to ourselves. Thank you feet for carrying me.

And now you can move your attention up to your legs, offering your legs. Gratitude. Thank you legs for holding me up.

And now we can bring our attention to our hands and offer them gratitude. Thank you hands for what you carry, hold, and create.

And now offering your attention to your heart. Thank you heart for beating, for giving me courage and compassion.

And now we can come back to the breath.

And offer it a bit more gratitude. Thank you breath for grounding me and reminding me I can always come back to my breath.

The body may not be perfect. And you might be hurting or in the process of healing,

but even in this state, there is still gratitude for what still works. For what still breathes today. See if you can let that be enough.

And now let's take one more deep breath in

and a slow releasing breath out.

You are here, my friend, and that is a gift. And when you're ready, you can begin to ease your attention. You can begin to flutter the eyes open. And give a little wiggle to your fingers and toes.

You'll find the link in the show notes and you'll begin to reclaim your time from unproductive scrolling. So you have more time for things that bring you more joy and find amazing meditations and breath work patterns and live practices that can help you find calm amid the chaos today and help you move forward with a bit more grace.

And I hope you'll join us over there. And as always, thank you for being here. And thank you for being part of our whole again, 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.

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