#325 | A Microdose Meditation for When You Need to Hit Reset and Begin Again - Whole Again: Mindfulness and Resilience Through Kintsugi Wisdom

Feel like your New Year's resolution already slipped through your fingers?

It’s easy to get distracted, lose focus, or feel like you’re starting over — but what if that’s exactly where the power lies? In this short guided meditation, Michael gently reminds us that no matter the moment, we always have permission to begin again — without judgment, pressure, or perfection.

Experience a calming meditation to reset your mindset
Learn to embrace distraction as a natural part of being human
Reconnect with the present moment and start fresh anytime you need

Listen now and discover how to return to your breath, your body, and your day — with grace, presence, and the power to begin again.

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: 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'd like sharing a short practice with you so we can start the week off on the right foot. And depending on your relationship with New Year's resolutions, this might be a point in the year where you might need to begin again. And that's what the practice is all about.

So if you're ready, come into a comfortable position

and as you settle in, know that you're always at choice, so you can close your eyes, keep 'em open, or have a soft gaze if that makes you feel a little bit more comfortable. And we'll drop in. Beginning by taking three healthy inhales and three slow releasing exhales.

Giving yourself permission to tune out all the outside noise and tune into this moment

slowing down. Settling in,

and as you do, you can offer your attention to the body. You might wish to relax the shoulders. Bring some ease to the forehead in the area around the jaw. You can even put on your best Mona Lisa smile as you greet the day

and now find an anchor or a touchstone. It could be your breath, it might be a sound in the soundscape. A sensation in the body.

Choose something that feels right for you at this moment in the practice,

giving yourself permission to rest your attention. Touch tone.

Noticing the qualities of your breath or that sound or sensation in the body,

and if your mind has just tiptoed away.

Congratulations, you're a human. Our minds love to wander. We can be easily distracted. It's all a natural part of life.

When you notice you've been pulled away without judgment, without beating yourself up, wondering if you're doing this right, just simply come back. To that touchstone and begin again.

Each time you get pulled away, each time your mind tiptoes away chasing something else. Notice and simply begin again placing your attention. Back on the touch tone or the anchor you have chosen for yourself,

and now you can relax your attention. And as we began to round out this pause, breathe, reflect moment. I invite you to reflect on how you can simply begin again as you travel throughout your day.

When ready, you can open the eyes if you've had 'em closed, and wiggle those beautiful fingers and toes and give your body a little stretch. I hope you enjoyed this moment to pause, breathe, reflect, and simply begin again.

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.