A Grounding Microdose Meditation to Start Your Week with Strength, Mindfulness and Resilience
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 the secret to rising higher is learning to root deeper?
In this Monday microdose meditation, Michael guides you through a grounding practice drawn from his Pause, Breathe, Reflect app — built around the simple but powerful mantra, "Rooting to Rise." Using the image of a mighty oak tree, strong at its core and reaching toward the sky, this meditation invites you to release what no longer serves you, align your mind, body, and heart, and tap into the resilience that already lives within you. It's a quiet but meaningful way to start your week on steady ground.
You will discover:
- Why grounding yourself first is the foundation for rising to your next level
- How the "Rooting to Rise" mantra can anchor a wandering mind and restore your focus
- The connection between the mighty oak, the Kintsugi spirit, and your own inner strength
- A simple, repeatable practice you can return to any time you need to feel stable, strong, and centered
Press play to begin your week with intention — and carry that rooted strength with you all the way through.
Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.
Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.
To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.
We can also connect on LinkedIn. or at [email protected]
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.
If you feel you need more mental health support, please contact NAMI.
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 stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of transformation, encouraging a shift in perspective from worry and being overwhelmed 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.
<p> Hey there, it's Michael. On Mondays, I love sharing a microdose meditation with you so you can start the week off on the right foot. In today's meditation, you can find on my Pause, Breathe, Reflect app, which you can download for free. And it's all about getting grounded. Rooting to rise, if you </p>
<p></p>
<p>will. </p>
<p></p>
<p>So when you're ready, you can settle into a comfortable posture.</p>
<p></p>
<p>If it feels safe to do so, you may wish to close your eyes. Of course, you can keep them open or have a soft gaze. And we'll drop in. And we can begin by taking some deep inhales and slow releasing exhales.</p>
<p></p>
<p>Inviting your body to feel grounded, stable.</p>
<p></p>
<p>And as you settle into the natural rhythm of the breath, you may wish to envision your mind, body, and heart coming into alignment. Feeling strong, rooted.</p>
<p></p>
<p>And you may wish to offer your attention to the body, inviting it to let go of what needs to be let go of.</p>
<p></p>
<p>And you may wish to envision yourself as a mighty oak tree, strong in its core, rooted in the ground.</p>
<p></p>
<p>With branches reaching high up into the sky.</p>
<p></p>
<p>And we'll use the power of mantra to bring forth your strength, your resilience by rooting down like a mighty oak so your branches can rise up into the great sky. As you breathe in, I invite you to repeat, "Rooting." And as you breathe out, repeating, "To rise." Breathing in, rooting. Breathing out, to rise.</p>
<p></p>
<p>Rooting to rise.</p>
<p></p>
<p>And I invite you to take space to repeat these on your own and envisioning yourself rooting down and rising up.</p>
<p></p>
<p>And if your mind has wandered off, simply notice and come back to the breath, come back to your mantra. Rooting to rise.</p>
<p></p>
<p>Rooting to rise.</p>
<p></p>
<p>Allowing this feeling of rooting down and rising up to ripple throughout your whole body.</p>
<p></p>
<p>Feeling grounded, strong, resilient as you confidently rise up to your next level.</p>
<p></p>
<p>And as we round out this pause, breathe, reflect moment, I invite you to ease the imagery and come back to the breath.</p>
<p></p>
<p>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.</p>
<p></p>
<p>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 </p>
<p></p>
<p>castle.</p>
Apple Podcasts
Castbox
Castro
Goodpods
Moon FM
Overcast
Pocket Casts
Podbean
Podcast Addict
Podcast Republic
Spotify