#307 | A Courage Building Mindfulness and Resilience Practice: I Am Willing, I Am Brave - Whole Again: Mindfulness and Resilience Through Kintsugi Wisdom

What if courage wasn’t something you had to chase—but something already within you, just waiting to be remembered?

In today’s microdose meditation, Michael guides you through a short but powerful practice to help you connect with your inner courage. Perfect for moments of self-doubt, fear, or transition, this mindful pause will help you ground your breath and your bravery—no matter what lies ahead.

Learn a calming mantra to steady your nerves and tap into your strength.
Discover how to use the breath to regulate fear and unlock presence.
Reconnect with your innate courage—quiet, powerful, and already yours.

Take a few peaceful minutes to drop into this meditation and discover how courage can rise when you simply choose to breathe and believe: I am willing. I am brave.

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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 with you, and today it's about cultivating courage. So wherever you happen to be, I'll invite you to settle in to a comfortable position.

Closing your eyes if it feels safe to do so,

and we'll drop in. Let's begin with a generous breath in. Breathe up fully through your nose if you can, and deep into the belly

and allow the breath to release slowly. Breathing out through your mouth,

and as you do, you can invite your shoulders to relax and bring some ease to the area around your neck and jaw.

And if you like, you can take another generous breath in. Or simply settle into the natural rhythm of the breath,

let your body know. That you are safe.

You are here and you are courageous, will use the power of mantra to cultivate more courage. As you breathe in, you can repeat to yourself or out loud. I am willing,

and as you breathe out, you can repeat. I am brave breathing in. I am willing

breathing out. I am brave

because courage isn't the absence of fear. It's a decision. To be brave and to move forward despite our fear. As you breathe in, you can repeat. I am willing,

and as you breathe out, I am brave. Breathing in, I am willing.

Breathing out, I am brave.

And if you like, you can place your hand on your heart and feel all that energy that's within you. Feel your heart beating, and notice the courage that flows through you.

Courage doesn't have to be loud.

It can simply be yours. And when you start to feel ready, you can begin to ease your attention and start to flutter the eyes open. And wiggle your fingers and toes.

I hope you found this practice to be valuable, and I hope you'll share it with someone you know today. There are other microdose meditations that you can find on my app that can help you navigate today's uncertainty. With a bit more grace, and as always, thank you for being here and putting a beautiful ripple into the world.