The Message You Need to Hear Right Now: A Microdose Meditation for Mindfulness and Resilience (367)

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 would the people who love you most—and your highest self—want you to hear right now?

In the busyness of everyday life, it’s easy to lose connection with yourself and the deeper support systems around you. This guided microdose meditation invites you to slow down, reconnect, and tap into a powerful inner dialogue—helping you access clarity, reassurance, and the message you may not even realize you need.

Experience a calming visualization that reconnects you with love, support, and inner wisdom
Gain clarity on what truly matters by tuning into your higher self and deeper awareness
Create a mindful reset that helps you start your week grounded, present, and intentional

Press play now to pause, reconnect, and hear the message that could shift your entire week.

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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.

So when you're ready, settle in to 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.

And if it feels right, you may wish to take a few healthy inhales. Nice slow releasing exhales.

And 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 in the area around the neck,

inviting the body to let go of any stress.

Feeling grounded, stable.

You may even wish to put on your best Mona Lisa. Smile as you greet the moment

and I invite you to bring to mind this image. A view 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, feeling connected to everyone at the table,

and now asking everyone at your table. Do they love you?

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?

And now I invite you to bring your higher power to the table, however you define your higher power.

And with your higher power now at the table asking your higher power, does your higher power love you?

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?

What do you need to hear from them?

When you're ready, you can begin to ease your attention. You can open your eyes if you had 'em 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.

You can find this meditation. As well as over 700 different microdose meditations on my Pause, breathe, reflect app, which is free to download an 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 Storm in the castle.