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, to help us transform our scars into healing and resilience.

And between May and October, I'm sharing a new series I'm calling: A Perfectly Imperfect Union. It's about connecting with every day folks as they reflect on America at 250. Conversations will air every Tuesday, Thursday and Saturday.

-------

What if just a few each morning could completely shift how you show up for the rest of your day?

Most of us wake up already carrying stress, distraction, or overwhelm before the day even begins. In this calming microdose meditation, Michael guides listeners through a simple yet powerful morning intention-setting practice designed to help you slow down, reconnect with yourself, and move into your day with greater clarity, softness, and purpose.

• Learn a grounding morning meditation practice that helps calm the nervous system and create a more intentional start to your day
• Discover how setting a simple daily intention can positively shape your mindset, energy, and interactions with others
• Experience a gentle guided visualization that helps you align your actions with the person you want to be today

Press play now to begin your day feeling more centered, intentional, and connected to the energy you want to bring into the world.

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.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

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.

With Whole Again: Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and resilience through personal stories of trauma, scars, and injury while learning to overcome, 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 microdose meditation with you to help you start the week off on the right foot. And today, I have one of the meditations that you can find on my Pause, Breathe, Reflect app, which is free to download. It's a practice I do each morning, and it's all about setting your morning intentions, and I hope you find it to be meaningful.

When you're ready, come into a comfortable position. You may still be in bed, which is totally cool. This is a judgment-free zone here. You could be seated. You might be standing or even out and about. As you come into your position, you can close your eyes or you may wish to keep them open. And let's drop in.

Let's greet the day with a few generous inhales, breathing up fully through your nose if you can, and feel that expansive quality of your breath.

And then let that breath release. You can do it slowly. You can sigh it out. Do whatever feels most natural to you.

Nice full breath in, and a full releasing breath out.

And as you come into the natural rhythm of the breath, offer your attention to the body. Check in with it as you greet a new day, noticing how it feels.

And if there's any body parts that feel tense or stressed, you can invite them to relax. You can soften your shoulders, maybe relax your forehead, or bring some openness to the jaw Especially if you clenched it last night during your sleep.

And if it feels appropriate, you can put on your best Mona Lisa smile as you come into the new day.

And now I'll invite you to set your intentions for the day ahead. Or if that feels too long, it can be simply a half day or the next hour or even the next moment.

As you think about how you wish to show up and the type of ripple you wish to put into the world today, how do you wish to be? What's your intention?

And as it comes to mind, begin to visualize you're showing up in alignment to this intention. Like you're watching yourself in a movie.

Noticing or witnessing what it looks like to show up in the way that you desire.

When you're ready, you can begin to ease your attention. You can open your eyes if you had them closed and maybe give your fingers and toes a little wiggle. And may our practice together benefit all living creatures. I hope you found this meditation to be meaningful. And if you did, I would love it if you shared it with a friend who might also benefit from it.

You can find this meditation as well as over 700 different microdose meditations on my Pause, Breathe, Reflect app, which is free to download in Apple's App Store and on Google Play. And until Wednesday's episode Let's remember to celebrate our scars as golden symbols of our strength and resilience. And don't forget to have fun storming the

castle.