A Mircodose Meditation for Mindfulness and Resilience

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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Michael kicks off this week with a microdose meditation straight from his own mindfulness beginnings, a box breathing practice he turned to when he first started this journey.

Pulled from the Pause, Breathe, Reflect app, this guided session invites you to settle into a comfortable position, connect with gratitude for your body's ability to breathe, and move through the steady rhythm of 4-4-4-4 box breathing.

Along the way, Michael offers a gentle reminder that a wandering mind is not a failure; it is simply part of being human, and the practice is in noticing and coming back.

You will discover:

A grounding breath practice to open your week with intention

The 4-4-4-4 box breathing technique and how to follow along

A reminder that losing count or focus is not a setback; it is part of the process

How this small daily practice connects to a greater sense of resilience and calm

Press play and take a few minutes for yourself this Monday.

And if this practice resonates, share it with someone in your peloton who could use a moment to breathe too.

You can now download my Pause Breathe Reflect App with Microdose EQ for FREE on Apple’s App Store or Google Play. Discover how to 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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