How do you want to feel today? How do you want to show up in the world?

In this short, peaceful microdose meditation, Michael guides you through a morning practice to help you set a clear, meaningful intention for the day ahead. Whether you're still in bed or already up and moving, this moment invites you to pause, breathe, and connect with what matters most.

1. Create clarity before the noise of the day begins
2. Cultivate mindfulness and inner calm
3. Set a personal intention you can carry with you all day long

Listen now to start your week — or any day — with grounded intention and calm energy. And if this practice resonates with you, share it with someone who could use a mindful moment, too.

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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 like sharing a short practice with you so we can start the week off on the right foot. And today is all about setting our intentions. It's a great practice to do every day of the week. It doesn't have to be just for Mondays.

You could still be in bed. No judgment from me. You could be seated wherever you are. Come into a comfortable posture.

And as you do, you may wish to close your eyes. Of course, you can always keep them open. And let's begin with a few healthy inhales to start the day.

A nice slow releasing exhales, allowing ourselves to wake up to a new opportunity. A new day ahead,

and when it feels right, you can settle into the normal rhythm of the breath and begin to offer your attention to the body. Checking in with it as you greet this new day, what do you notice about the body?

Simply witness what's here without judging it,

connecting with the body. Connecting with the breath coming into this moment,

and as you look out to the new day, how do you wish to show up?

What intention do you wish to set? Or the day ahead,

and as you think about this intention, you may wish to visualize that you're living it as you travel through the day.

And as you see yourself in this visualization, you might notice different sensations in the body, or maybe a new thought or two bubbling up in the mind.

All right. Nice job again. Good morning. And when you're ready, you can begin to ease your attention and open the eyes if you've had 'em close. And maybe wiggle those beautiful fingers and toes and give yourself a nice morning stretch If you like, you can continue to reflect on your morning intention by journaling and writing down how you wish to honor your intention.

I hope you like the practice, and if you know someone else who might enjoy it as well, I hope you'll share it with them.

You can find this moment as well as other microdose practices on my app, which is called Pause, breathe, reflect, and it's now free in Apple's App Store and on Google Play. Thank you for sharing. A moment with me and being part of our community, and I hope you'll check out the other episodes I have for you this week.

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