198 | A Microdose Meditation: Exhaling to Reclaim Calm and Resilience for Trauma Survivors

Did you know that something as simple as your exhale can help you feel stronger, calmer, and more in control?

In this episode of ‘Whole Again,’ host Michael introduces a micro-meditation designed to help survivors of physical injury and trauma reclaim their strength and resilience through mindful breathing. The meditation focuses on the power of breathing out and emphasizes relaxation and trust in the natural rhythm of the breath. Listeners are guided through a breathing exercise and reminded to integrate mindful breathing into their daily lives. Additionally, Michael encourages listeners to explore more mindfulness practices through the Pause, Breathe, Reflect app and join the community sessions held thrice weekly.

00:00 Introduction to Whole Again

00:31 Preparing for Meditation

00:52 Breathing Techniques

01:43 Trusting the Breath

02:18 Conclusion and Resources

Takeaways: 

• Discover why focusing on your exhale builds trust in your body and mind.
• Learn how a simple breathing practice can help you feel more grounded and resilient.
• Experience a guided moment of mindfulness to carry with you throughout your day.

Take a deep breath, press play, and explore the power of your exhale to find calm, clarity, and strength.

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Kintsugi is the Japanese art of repairing broken pottery with gold, silver, or lacquer, highlighting the cracks rather than hiding them. It embodies the philosophy of wabi-sabi, which finds beauty in imperfection and teaches that breakage and repair are part of an object’s history, making it more valuable rather than less. Metaphorically, Kintsugi reminds us that our challenges, scars, and setbacks are not something to be ashamed of but can be embraced as a source of strength and transformation.

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If you feel you need more mental health support, please contact NAMI. This is a good place to start. If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com. 

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore 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 stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation,  grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of transformation, encouraging a shift in perspective from worry and being overwhelmed to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

Transcript:

 Hey there, it’s Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience. Through the wisdom of Kintsugi today, I have a microdose of meditation for you and the power of your breath out. When you feel ready, settle in to a comfortable position.

And you can close your eyes if you like. Of course you can always leave them open

and we’ll drop in. We can begin with a generous breath in breathing up fully through your nose if you can.

And as you breathe out, invite your body to relax as you settle into this moment

and as you settle in. To the natural rhythm of the breath. I’ll invite you to place your attention on your breath out.

Noticing the release each time you exhale,

letting go as we breathe out

is one of the most trusting things we do. A few. 20,000 times a day, we have faith that there’ll be another breath in that there’ll be more oxygen as we release the breath.

All right. Nice job. You can ease your attention when you feel ready, and as you travel into the day, I hope you’ll remember to breathe out slowly and know that you’ve got this and we’ve got you.

And if you would like to discover additional micro doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here every Monday, Wednesday and Friday. It’s seven 11 Eastern. Again, thanks for being here. I appreciate you.