Simply Be: A Microdose Meditation for More Mindfulness and Resilience to Start Your Day
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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When did you last give yourself permission to simply be?
Not to fix anything. Not to plan the week ahead. Not to solve what's sitting in the back of your mind. Just... be.
That's what this Monday microdose meditation invites you into.
In this episode of Whole Again, Michael O'Brien guides you through a short, grounding practice built around one of the most underrated skills in a busy life: the ability to rest your attention. No pressure to empty your mind. No striving for some perfect state of stillness. Just a gentle return, again and again, to the present moment. Like a puppy dog resting its chin on your thigh, as Michael says, seeking nothing more than your quiet company.
It's the kind of pause that doesn't ask much of you, but gives back more than you might expect.
You'll find this meditation, and over 700 others just like it, inside the Pause Breathe Reflect app, free to download on Apple's App Store and Google Play. Think of it as your Monday reset, available any time you need it.
Before you go, sit with this one:
What would change this week if you started it from a place of calm instead of catch-up?
Share your answer in the comments, and if this meditation brought you some peace, pass it along to someone who could use a quiet moment today.
You can now download my Pause Breathe Reflect App with Microdose EQ for FREE in Apple’s App Store or Google Play. Discover how spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.
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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 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. We'll spend a lot of hours doing this week So this meditation is all about taking a moment to simply be, and I hope you find it to be meaningful</p>
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<p>When you're ready, find a position that feels alert but with ease. And as you settle in, I'm gonna close my eyes, but you're always a choice here. So you can close them as well, keep them open, or have a soft gaze if that makes you feel a little bit more comfortable And we'll drop in</p>
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<p>Coming into the moment and finding the breath</p>
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<p>And if it feels right, you can take a few healthy inhales and nice slow releasing exhales</p>
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<p>As you breathe in, you may wish to visualize coming into a position that's dignified</p>
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<p>And as you breathe out, letting any stress or tension roll away</p>
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<p>Full breath in. Nice slow releasing breath out</p>
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<p>Allowing yourself to come into this beautiful space. A space of calm, of equanimity</p>
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<p>A space where you can simply be</p>
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<p>And you can gently rest your attention on your breath or maybe a sensation in your body or a sound in the distance</p>
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<p>Gently resting your attention on this spot. Much like a puppy dog will rest its chin on your thigh Looking to seek your attention</p>
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<p>Giving yourself permission to be in this moment, simply being</p>
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<p>And if you find that your mind has wandered off striving for something new, congratulations. You're a human. Without judgment, just come back to that place of attention That place where you can simply be</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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