Monday's Mindfulness and Resilience Microsdose Meditation: Less is More

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 thing you could do today is actually do less?

We live in a world that worships more: more content, more meetings, more hustle, more noise. But somewhere in that relentless accumulation of more, we lose the thing that actually matters: meaning. This Monday microdose meditation is a quiet invitation to step off that treadmill and ask a different question entirely.

Michael guides you through a gentle, grounding practice built around one simple idea: less is more.

Press play, find a comfortable seat, and give yourself permission to do less today.

And when you're done, share this one with someone in your peloton who might need a little more space to breathe.

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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. Welcome to Whole Again. On Mondays, I love sharing a microdose meditation with you so you can set your intentions and start the week off on the right foot. And today, we wonder if more is really better. We have a bit of a disease of more. More social content, more meetings, more of everything.

But sometimes more is not better. It's simply just more. Sometimes the best thing to do is to do less, and with greater quality to make it more meaningful so it can have a greater impact or, as I like to say, ripple effect. So today we'll sit with maybe less is more. You can find this practice on my app, which is Pause, Breathe, Reflect, and it's totally free through Apple's App Store and on Google Play.

I hope you like the practice, and I hope you'll share it with someone who might need to do not something more, but perhaps something less

So if you're ready, let's settle into a comfortable position.

And as you do, you may wish to close your eyes. Of course, you can always keep them open

And we'll drop in. And we'll begin by taking a generous breath in Noticing your lungs expanding as you do

And then release the breath out. Allow yourself to slow down and come into this moment

When we're trying to do more is more We often never have a moment to simply breathe

So give yourself this moment

Think of it as space to breathe

If it feels good, you can invite your shoulders to relax, perhaps lowering them away from your ears if you've had them all scrunched up. You can bring some ease to your forehead and invite some openness to the area around the jaw

And now simply notice your breath

Taking a moment here to appreciate each breath in and each breath out

Following the breath as it rises with each inhale and releases with each exhale

I'll invite you to bring to mind something in your life, whether it be professionally or personally, that could benefit from a less is more approach

As it becomes clearer in your mind, what might you take away? to make it more meaningful. How can you give whatever you have in mind more space?

And now, what's one small step you can take to create that space?

to allow whatever it is

have space to breathe

All right. Nice job

And when you're ready, you can flutter your eyes open and wiggle your fingers and toes. And remember that you've got this, and here I've got you If you liked this microdose meditation, I hope you'll share it with a friend. You can find this one, as well as over 700 microdose meditations, and a really cool feature to help improve your digital health on my app.

And the name of it is called Pause, Breathe, Reflect. It's free to download in Apple's App Store and on Google Play And I hope you'll check out my new series I'm doing. I release conversations every Tuesday, Thursday, and Saturday. The new series is called A Perfectly Imperfect Union. I'm talking to 102 everyday Americans about their reflections of America as she turns 250.

So I hope you'll join us