The Whole Again Podcast: Mindfulness and Resilience through Kinstugi Wisdom airs every Monday, Wednesday and Friday with Pause Breathe Reflect Microdose Meditations, Growth Mindset and Mindfulness Tips, Transformation our scars into healing and resilience, and a new series from May to August called A Perfectly Imperfect Union.

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What if the most powerful moment in your day isn’t what you do—but the pause between your breaths?

In a fast-moving world, it’s easy to react automatically—labeling experiences, emotions, and situations without even realizing it. This episode introduces a simple growth mindset practice: tuning into the neutral space between your inhale and exhale, where clarity, calm, and choice begin.

• Discover how the “pause” between breaths can help you respond more thoughtfully instead of reacting automatically
• Learn a simple mindfulness practice to create more calm, clarity, and emotional balance
• Experience a powerful shift in how you relate to thoughts, sensations, and daily moments

Press play now to experience a calming practice that helps you slow down, find neutrality, and choose your response with greater intention.

You can now download my Pause Breathe Reflect App with Microdose EQ for FREE in Apple’s App Store or Google Play. Discover how spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.

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With Whole Again: A Fresh Approach to Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and 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

 Hey there, it's Michael on Mondays. I love sharing a shorter meditation with you to help you navigate today's uncertainty with more mindfulness, resilience, and grace. When I was recovering from my last bad day, I discovered that everything in life is neutral before we label. Our emotions and our sensations.

So in this practice, we'll focus in on the pause, a space of neutrality in between your breath in your. And your breath out. I hope you enjoy it and I hope it's meaningful to you.

Let's begin by settling in to a comfortable posture. If it feels safe to do so, you can close your eyes.

And we'll drop in. Let's begin with a few generous inhales and releasing exhales,

inviting yourself to settle in. Slow down. And come fully into this moment.

And as you return to the natural rhythm of the breath, you may wish to offer your attention to the body, inviting it to relax, to let go of any stress. Perhaps brings some ease to the shoulders, relaxing the jaw, and putting on your best. Mona Lisa

and I invite you now to offer your attention to the.

As you're breathing in, notice that you're breathing in, and as you're breathing out, notice that you're breathing out,

and now placing your attention on the pause between your breath in and your breath out.

Noticing its qualities. It is neutrality

and without striving. See if you can lengthen this, pause a beat or two longer,

creating more openness and spaciousness between your in breath. An out breath

giving you more time to be thoughtful about how you wish to label the moment.

And if your mind has rushed off. Wishing to label things with its label maker. Congratulations, you're human. Simply notice and come back to the breath, resting your attention on the pause between your breath in and your breath out.

Enjoying the moment of neutrality,

and when you're ready, you can begin to ease your attention.

You can start to flutter the eyes open if you've had 'em closed, and wiggle your fingers and toes. I hope you enjoyed the practice, and if you know someone who might also enjoy it, I hope you'll share it with them. You can find this practice and hundreds more. On my app, pause, breathe, reflect it's totally free in Apple's App Store and on Google Play.

And until Wednesday's episode, may our practice together benefit all living creatures

and let's celebrate our scars as golden symbols of our strength. And resilience.