A Pathway to Forgiveness and Mindfulness with A Microdose Meditation
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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What if the most powerful act of healing begins with four simple phrases?
That's what Michael O'Brien explores in this Monday micro-practice -- a meditation rooted in an ancient Hawaiian tradition that has traveled with him up the slopes of Mount Haleakala and into the lives of the people he coaches.
In this episode of Whole Again, Michael shares the Ho'oponopono prayer and meditation: "I am sorry. Please forgive me. I love you. Thank you." Four phrases. Centuries of wisdom. And a quiet reminder that the healing we seek in the world has to start within us first.
This isn't a meditation about weakness. It's about reclaiming wholeness. Michael guides you through a gentle practice of breathing through your heart, welcoming the embrace of your higher self, and offering yourself the compassion you've likely been giving to everyone else but you. Whether you're carrying old wounds, a harsh inner voice, or simply the weight of an uncertain world, this practice meets you exactly where you are.
The Ho'oponopono tradition teaches that we are all connected -- and that real change begins at home, within ourselves. That belief sits at the very heart of the Kintsugi spirit: that our breaks, our scars, and even the things we haven't yet forgiven in ourselves are not the end of the story. They are where the gold goes in.
Ready to try it? This practice is available in Michael's free Pause Breathe Reflect app, which is available for download on the Apple App Store and Google Play.
If this resonated, share it with someone who needs a reminder that forgiveness is not something you earn -- it's something you give yourself.
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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
<p> Hey there, it's Michael on Mondays. I love sharing a micro practice with you to help you navigate today's uncertainty with more mindfulness, resilience, and grace. And today I'd like to share a practice that's on my pause. Breathe, Reflect app is available for free download. An Apple's App store and on Google Play it's about forgiveness and it comes from the islands of Hawaii, and I hope you enjoy it.</p>
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<p>Aloha. I am sorry. Please forgive me. I love you. Thank you. This mantra is from the Ho'oponopono Prayer and Meditation. That originated in Hawaii; it means to make right or to make good.</p>
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<p>It's a meditation on forgiveness and healing, cleansing and compassion, with the belief that we're all connected, that we're all one. And if we wish to change the world, we first must change ourselves. Forgiveness and healing begin at home. It begins with us.</p>
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<p>I used to repeat this meditation as I climb my bike up. Beyond the clouds. I'm Mount Holly Acala in Maui,</p>
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<p>and I wish to share it with you. So when you're ready, find a comfortable position and take a few healthy inhales and nice, slow, releasing exhales</p>
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<p>Settling into your posture. Slowing down and relaxing the body.</p>
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<p>And as you do, you can close your eyes or keep 'em open or even have a soft gaze, if that makes you feel a little bit more comfortable.</p>
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<p>And as you settle in. I invite you to place your hands on your heart</p>
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<p>and visualize that you're breathing in and out through your heart.</p>
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<p>And as you visualize that, your higher self is embracing you, offering you a loving hug, and providing care to ease what you're holding. It could be wounds or scars from the past or even today, or a belief that you have to do more to be more.</p>
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<p>Or perhaps it's how you talk to yourself when no one else is listening.</p>
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<p>Feel that embrace of your higher self as we repeat the mantra. I am sorry. Please forgive me. I love you. Thank you.</p>
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<p>Continue breathing in and out through your heart as you feel the embrace of your higher self.</p>
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<p>I am sorry. Please forgive me. I love you. Thank you.</p>
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<p>Continue to feel that loving embrace.</p>
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<p>As you invite forgiveness and healing to ripple throughout your whole being,</p>
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<p>and we'll repeat the mantra one more time. I am sorry. Please forgive me. I love you. Thank you.</p>
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<p>When you're ready, you can relax your attention.</p>
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<p>I invite you to reflect on how you can use our mantra. I'm sorry. Please forgive me. I love you. Thank you. As a way to bring yourself self-compassion, healing, and forgiveness as you travel forward.</p>
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<p>When ready, you can ease your attention and begin to flutter your eyes open if you've had 'em closed and wiggle your fingers and toes. I hope you enjoyed this practice, and if you know someone who might. Find it meaningful as well. I hope you'll share it with them, and I hope you'll also join me within my pause.</p>
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<p>Breathe, reflect app. Which you can download for free in Apple's App Store and on Google Play. May our practice together benefit all living creatures. Until Wednesday's episode, let's celebrate our scars as golden symbols of our strength and resilience.</p>
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