A Microdose Meditation - You Are Loved.
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.
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Who's sitting at your table?
In this Monday microdose meditation from Whole Again, I walk you through a visualization I return to often. You picture that table. You fill it with the people who genuinely love you. Then you invite your higher self to sit down. Then your higher power, however you define it.
And you ask each one the same question: do you love me?
It sounds simple. It isn't always easy to sit with the answer. But once that room is full — full of people, full of your own wiser self, full of whatever you call the bigger thing — a different question opens up: what do they need to tell you right now? What do you most need to hear?
This practice reminds us that we're rarely as alone as our hardest moments convince us we are. Support surrounds us, even the support we forget to ask for.
This episode is a microdose meditation from my Pause, Breathe, Reflect app — free on the App Store and Google Play, with over 700 meditations if this one resonates.
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<p> 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. You can find this meditation on my Pause, Breathe, Reflect app, which you can download for free Today's focus is all about what you most need to hear. And we do so through the power of visualization.</p>
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<p>So when you're ready, settle into a comfortable position. If you like, you can close your eyes And we'll drop in. Gracefully coming into the moment, finding the breath Settling in, slowing down</p>
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<p>And if it feels right, you may wish to take a few healthy inhales, nice slow releasing exhales</p>
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<p>As you settle into the natural rhythm of the breath, you may wish to offer your attention to the body Inviting the shoulders to relax, bringing ease to the jaw and the area around the neck</p>
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<p>Inviting the body to let go of any stress</p>
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<p>Feeling grounded, stable</p>
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<p>You may even wish to put on your best Mona Lisa smile as you greet the moment</p>
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<p>I invite you to bring to mind this image of you at a table It can be any size you desire. And at this table are all the people living or who have passed away that truly have your back, who truly have your best interests at heart inviting them to sit with you at this table Allowing this picture to become clear, to crystallize.</p>
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<p>Feeling connected to everyone at the table</p>
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<p>And now asking everyone at your table Do they love you?</p>
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<p>Now I invite you to invite your higher self, however you define it, to the table. It has nothing to do with what you have and don't have, do or not do. Simply your higher self, inviting your higher self to sit at this table and asking your higher self, does your higher self love you?</p>
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<p>Now I invite you to bring your higher power to the table. However you define your higher power</p>
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<p>And with your higher power now at the table, asking your higher power, does your higher power love you?</p>
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<p>And now keeping this visualization clear in your mind, all the people who truly have your back, who have your best interests at heart, your higher self and your higher power. In this moment, what do they need to tell you? What do you need to know?</p>
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<p>What do you need to hear from them?</p>
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<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>
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<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 castle.</p>
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