Choosing Joy: A Mindfulness and Resilience 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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That's the invitation behind this week's Microdose Monday meditation from Michael's app, Pause, Breathe, Reflect. In a season where uncertainty seems to be everywhere, Michael offers a gentle reminder that joy and worry can coexist. You don't have to wait for the hard things to pass before you're allowed to feel good again.
This short practice walks you through settling into stillness, softening the extra weight we carry (the rocks in our backpack, as Michael likes to call them), and opening space for two simple doorways into joy: gratitude and mudita, the appreciative joy we feel when someone else is thriving. It's a practice designed to meet you exactly where you are, even on your heaviest days.
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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 short meditation with you to help you feel grounded and safe as you navigate today's uncertainty with more mindfulness, resilience, and grace. And this week's practice is from my app, Pause, Breathe, Reflect, which you can download for free in Apple's App Store and on Google Play.</p>
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<p>This week's meditation is all about finding joy during difficult times. I hope you enjoy it</p>
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<p>One of my first principles is to choose joy, but that can be challenging when we go through difficult moments. It's hard to see the joy In this practice, we'll take some time to see different ways we can still find joy even when things are challenging and chaotic. But first, let's settle into a comfortable position.</p>
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<p>And as you get set, you can close your eyes if you like. Of course, you can always leave them open if that makes you feel a bit more comfortable And we'll drop in. Let's begin with a healthy breath in. If you can, try breathing up through your nose and notice your lungs expanding as you come into this moment</p>
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<p>And then release the breath out</p>
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<p>Allowing yourself to slow things down and relax the body</p>
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<p>With all that's happening in the world, it's natural to carry with us extra stress, more rocks in our backpack, as I would like to say. And sometimes all those rocks make it impossible to find space for any joy</p>
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<p>But there are at least two ways we can cultivate joy</p>
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<p>As humans, we can hold the thought of worry or being anxious, but at the same time, we can also find joy through gratitude</p>
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<p>Having a practice in the morning or right before bed and identifying the people or the things you're grateful for can be little morsels of joy</p>
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<p>You can also be intentional about seeing the mudita in your life, which is appreciative joy The joy you feel when someone else is experiencing joy And that can be a close friend or maybe someone in the public domain</p>
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<p>So when things get heavy, as they happen to be See if a practice of gratitude or trying to find the mudita in your life can help you find joy even during difficult moments. Because that joy you choose will put a beautiful ripple into the world</p>
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<p>I hope you enjoyed the practice, and you might share it with someone you know to ripple some joy to someone else. You can download this practice as well as 700 other practices and a cool feature on my app that can help you reduce your screen time on your phone so you have more time for things that bring you more joy.</p>
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<p>You can download it for free in Apple's App Store or Google Play. It's called Pause, Breathe, Reflect. And as always, thank you for being here. Thank you for being part of our community. May our practice together benefit all living creatures. And I hope you'll join us over on Substack, where I host live practices throughout the week</p>
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