Whole Again: Mindfulness and Resilience Through Kintsugi Wisdom

#359 | How Much Are You Paying in Scroll Tax Today? How Our Phones are Impacting our Aging and Mindfulness

Wed, 15 Apr 2026 07:11:00 -0400

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, Transformation our scars into healing and resilience, and a new series from May to August called A Perfectly Imperfect Union.

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Today is Tax Day in America. How much are you paying in Scroll Taxes???

In a world where our phones are always within reach, it’s easy to believe our constant connection is harmless—or even necessary. But what if the real issue isn’t willpower… it’s design? This episode explores how our digital habits are shaping our mental, emotional, and physical well-being—and why so many of us feel distracted, overwhelmed, and stuck in patterns we can’t seem to break.

Understand the hidden “scroll tax” and how it’s impacting your time, attention, and overall health
Learn why reducing screen time—even slightly—can improve focus, mood, and cognitive performance
Discover simple, realistic ways to reset your relationship with your phone without giving it up completely

Press play to learn how small shifts in your digital habits can help you reclaim your focus, energy, and sense of control in a constantly connected world.

Link to Washington Post Article:

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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Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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With Whole Again: A Fresh Approach to Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, 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

#358 | Soften the Judgment: A Mircodose Meditation Looking Beyond the Tip of the Iceberg

Mon, 13 Apr 2026 07:11:00 -0400

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What if the person frustrating you most is only showing you the tip of their iceberg?

It’s easy to judge others based on what we see—their words, actions, or reactions. But beneath the surface lies a much deeper story shaped by experiences, fears, and beliefs we may never fully understand. This episode offers a simple mindfulness practice to help you shift perspective, soften judgment, and navigate challenging relationships with more compassion and ease.

Learn a powerful visualization to reduce judgment and better understand others
Discover how shifting perspective can ease tension in difficult relationships
Experience a short, calming practice that builds empathy, patience, and emotional resilience

Press play now to practice seeing beyond the surface—and transform how you relate to others with more compassion and clarity.

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Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#357 | Growth Mindset Tip #13 - Easing the Weight You Carry

Fri, 10 Apr 2026 07:11:00 -0400

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What if the emotional weight you’re carrying isn’t something you need to “let go” of—but something you first need to understand?

Many of us move through life carrying unresolved emotions—frustration, anger, pain—without ever being taught how to process them. Instead, we suppress, ignore, or numb them, only to feel weighed down over time. This episode introduces a powerful metaphor—the “backpack of rocks”—to help you recognize, accept, and begin to lighten that emotional load in a more compassionate and realistic way.

Learn a healthier first step to emotional healing that goes beyond the cliché of “just let it go”
Discover how unprocessed emotions silently weigh you down—and how to start releasing them
Gain a practical mindset to become more intentional about what emotional “rocks” you continue to carry

Press play now to learn how to lighten your emotional load and move forward with more clarity, ease, and self-compassion.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#356 | Want to Lose 5 Pounds? The Mindfulness Secret to Weight Loss

Wed, 08 Apr 2026 07:11:00 -0400

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What if losing five pounds had nothing to do with dieting—and everything to do with how you eat?

If you’ve ever felt frustrated by confusing nutrition advice, restrictive diets, or the constant pressure to “optimize” your health, you’re not alone. This episode offers a refreshing alternative: a simple, mindful approach to eating that helps you slow down, tune into your body, and build a healthier relationship with food—without extremes.

Learn how mindful eating can naturally support weight loss without restrictive diets or intense routines
Discover a simple practice to improve digestion, reduce overeating, and increase satisfaction from your meals
Gain a new perspective on food that helps you feel more connected, grateful, and in control of your choices

Press play now to discover how slowing down at your next meal could be the simplest—and most powerful—shift for your health and well-being.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#355 | Ho’oponopono: A Microdose Meditation Practice of Mindfulness, Love and Forgiveness

Mon, 06 Apr 2026 10:30:00 -0400

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What if four simple phrases could help you release pain, forgive yourself, and feel whole again?

When life feels heavy—whether from past wounds, self-criticism, or emotional stress—it’s easy to carry that weight longer than we need to. This episode introduces a simple yet powerful Hawaiian forgiveness practice that helps you let go, reconnect with yourself, and cultivate compassion from within.

Learn a calming, heart-centered mantra that promotes deep healing and emotional release
Experience a guided micro-practice to build self-compassion and inner peace in just minutes
Discover how forgiveness—starting with yourself—can create a ripple of healing in your life

Press play now to experience a simple, soul-soothing practice that can help you forgive, heal, and move forward with greater ease.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#354 | Growth Mindset Shift Tip #12 for Mindfulness and Resilience: Are You Focused on The Rock or The Ripple?

Fri, 03 Apr 2026 11:00:00 -0400

What if the smallest act of kindness you offer today could create a ripple that changes someone’s life?

In a world where so much focus is placed on self-improvement and personal success, it’s easy to feel disconnected or stuck despite all the inner work. This episode explores how true meaning isn’t found in what we build for ourselves—but in how we show up for others and the ripple effect we create.

Discover how shifting from “the rock” (achievement) to “the ripple” (impact) can bring deeper fulfillment
Learn a simple, powerful mindset shift to improve your mood and sense of purpose instantly
Understand how small, everyday acts of kindness can strengthen connection and create meaningful change

Press play now to learn how one small ripple of love and kindness can transform not just your day—but someone else’s life too.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#353 | Introducing: A Perfectly Imperfect Union Series - Stories of Mindfulness and Resilience

Wed, 01 Apr 2026 07:11:00 -0400

What is your birthday wish for America as it turns 250?

In a time when it feels like we’re more divided than ever, it’s easy to lose sight of what connects us. In this episode, Michael shares the story of a lifelong dream realized—a 3,700-mile journey across America—and how it inspired a powerful new series: Perfectly Imperfect Union, a space to amplify real voices, real stories, and the shared humanity that binds us together.

Discover the inspiration behind the Perfectly Imperfect Union series and why it matters now more than ever
Reconnect with the idea that we have more in common than what divides us
Feel inspired to share your voice and be part of something meaningful and unifying

If you are interested in being a guest on The Perfectly Imperfect Union Series, please email me at Michael@PauseBreatheReflect.com.

Press play now to explore how your story—and your voice—can help shape a more connected, perfectly imperfect union.

#352 | Feeling Off? Try This Simple Microdose Meditation for Mindfulness and Resilience

Mon, 30 Mar 2026 07:11:00 -0400

What if one simple breathing technique could instantly lift your mood and calm your mind?

In the middle of uncertainty and stress, it’s easy to feel overwhelmed or disconnected from yourself. This short guided practice introduces cyclic sighing—a research-backed breathing pattern shown to improve mood—giving you a quick, accessible way to reset your nervous system anytime you need it.

Learn a science-backed breathing technique that can quickly elevate your mood
Experience a simple, guided practice you can use anytime stress or tension arises
Build a daily mindfulness habit that supports resilience and inner calm

Press play now to reset your breath, calm your mind, and feel more grounded in just a few minutes.

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Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#351 | Growth Mindset Shift Tip #11: How to Create More Meaningful Relationships

Fri, 27 Mar 2026 07:11:00 -0400

When was the last time you sent a handwritten thank you note—and truly felt its impact?

In a world dominated by quick texts and emails, it’s easy to overlook small, mindfulness gestures that deepen connection. This episode is about another growth mindset shift and highlights how something as simple as a handwritten note can cut through the noise, combat loneliness, enhance resilience, and create genuine human bonds in a way digital communication often can’t.

Discover why handwritten thank you notes carry more emotional weight and lasting impact than digital messages
Learn the surprising psychological research behind gratitude and why we underestimate its power
Gain a simple, actionable way to strengthen relationships and create more meaning in your daily life

Press play now to learn how one small, intentional habit can create deeper connections and a powerful ripple effect in your life.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#350 | The Battle for Your Attention, Mindfulness, and Resilience

Wed, 25 Mar 2026 07:11:00 -0400

Are you truly choosing what you focus on—or is something else choosing for you?

In a world filled with endless distractions, algorithms, and internal mental noise, it’s easy to lose control of your attention without even realizing it. This episode explores how your daily choices—especially in your downtime—are quietly shaping the direction of your life, mindfulness, resilience, and why reclaiming your focus is more important than ever.

Learn how intention and attention work together to shape a meaningful and fulfilling life

Recognize the hidden “scroll tax” and how it impacts your energy, focus, and well-being

Discover simple, repeatable ways to reset your attention and get back on track throughout the day

Hit play now to take back control of your attention and start creating a more intentional, meaningful life—one small shift at a time.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#349 | The Secret to Seeing More Options with a Microdose Meditation

Mon, 23 Mar 2026 07:11:00 -0400

What if one simple question could instantly unlock new possibilities when you feel stuck?

We all face moments where we feel boxed in—limited to one or two options, whether at work or in our personal lives. This episode introduces a mindful practice that helps you break free from that narrow thinking and tap into a deeper well of creativity, clarity, and possibility.

Discover how to quickly shift from feeling stuck to seeing multiple solutions

Learn a simple mindfulness technique that sparks creativity and fresh thinking

Experience a calming, guided practice that builds resilience and mental flexibility

Press play now to learn a powerful question that can open your mind to new possibilities in just minutes.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#348 | Growth Mindset Tip #10: Tomorrow Isn’t Guaranteed — Why Hellos and Goodbyes Matter

Fri, 20 Mar 2026 07:11:00 -0400

What if the last goodbye you said wasn’t actually the last—and you just didn’t know it yet?

In the rush of daily life, it’s easy to assume there will always be another hello, another hug, another chance to say “I love you.” But life doesn’t always give us that guarantee. This episode is a powerful reminder to slow down, be present, and treat everyday moments—like airport pickups, quiet goodbyes, and simple conversations—as the meaningful moments they truly are.

In this episode, you’ll discover:

Why we often take hellos and goodbyes for granted—and how that mindset quietly shapes our lives
A deeply personal story that reveals how quickly everything can change in an instant
A simple but powerful shift to help you be more present, intentional, and loving in everyday moments

Press play now to learn how to stop taking your moments—and your people—for granted, and start living with more presence, love, and intention today.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#347 | How We Grow Through Uncertainty with Jennifer Brown and The Shape of Change

Wed, 18 Mar 2026 07:11:00 -0400

What if the hardest seasons of change are not meant to break you—but to reshape you into something more whole?

Change can feel disorienting, especially when the identity, work, or systems you once relied on no longer fit. Whether you’re navigating personal reinvention, leadership shifts, cultural backlash, or uncertainty about what comes next, this episode offers a more human way to understand change—not as something to outrun, but as something to listen to, learn from, and move through with courage.

In this episode, you’ll discover:

Why meaningful change is often less about speed and more about surrendering shapes, identities, and structures that no longer serve you
How nature, stillness, and discomfort can teach us what to release so new growth can emerge
Why community, shared wisdom, and connection are essential for healing, reinvention, and creating better work culture

Press play now to explore a wiser, more grounded approach to change—one that can help you move through uncertainty with more clarity, courage, and grace.

Discover more about Jennifer: https://jenniferbrownspeaks.com/meet-jennifer/

Pick up your copy of The Shape of Change.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#346 | Invite Calm as You Tune into Your Senses - A Microdose Meditation as We Welcome Spring.

Mon, 16 Mar 2026 07:11:00 -0400

As we welcome spring, here's a practice that I shared last years that can help you tune into your senses.

In this calming microdose episode, Michael offers a sensory-based mindfulness practice designed to gently guide trauma survivors back into the body, reduce overthinking, and spark a moment of calm awareness—helping to build true resilience from the inside out.

Takeaways:

Discover a simple 5-sense practice that reconnects you to the present moment
Learn how mindfulness through the body supports trauma recovery and emotional balance
Build your resilience by shifting out of mental loops and into direct, grounded experience

When you're ready, take a full breath in and slow releasing breath out and get out of your head, into your senses, and into a moment of mindful resilience.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#345 | Growth Mindset Tip #9 – Everyone Hurts: The Pain We Don't See

Fri, 13 Mar 2026 07:11:00 -0400

Have you ever caught yourself comparing your pain to someone else’s and wondering whose struggles “count” more?

In a world driven by comparison—success, wealth, followers, achievements—it’s easy to fall into the trap of comparing suffering too. But pain doesn’t work that way. Whether it’s physical, emotional, relational, or financial, the truth is that everyone carries something unseen. This episode explores how recognizing that truth can shift the way we treat others—and ourselves.

In this episode, you’ll discover:

Why comparing pain is one of the most harmful habits we unconsciously practice
How recognizing that everyone carries unseen struggles can deepen empathy and connection
A simple mindset shift that helps you respond with kindness instead of judgment when others are hurting

Press play now to explore how embracing the truth that “everyone hurts” can help you show up with more compassion, resilience, and grace in your everyday life.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#344 | Mindfulness and Resilience in Real Life: What Jury Duty Taught Me About Staying Present

Wed, 11 Mar 2026 07:11:00 -0400

What if jury duty became the perfect test of whether your mindfulness practice actually works in real life?

It’s one thing to meditate in the quiet of the morning and another to stay grounded when uncertainty, stress, and worst-case thinking take over by midday. Whether you’re facing a summons, a difficult conversation, or any moment that threatens to spiral into a bad day, this episode shows how mindfulness can help you return to the present and respond with more calm, clarity, and control.

In this episode, you’ll discover:

Why mindfulness is not just about meditation routines, retreats, or streaks—but about how you meet real-life uncertainty
How to recognize when your mind has been hijacked by fear, future-tripping, or worst-case thinking and gently bring it back
A practical example of how mindfulness can stop a bad moment from turning into a bad day

Press play now to learn how a simple mindfulness practice can help you stay steady, present, and resilient when life refuses to give you certainty.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#343 | Choosing Joy (Even When It’s Hard) Microdose Meditation for Mindfulness and Resilience

Mon, 09 Mar 2026 11:15:00 -0400

How do you find joy when the world feels heavy?

When stress builds and uncertainty lingers, joy can feel out of reach. The weight of responsibility, worry, and overwhelm—those “rocks in the backpack”—can crowd out even the smallest moments of lightness. This guided meditation offers a gentle reminder that joy isn’t something we wait for… it’s something we can intentionally cultivate, even in difficult seasons.

Learn two practical ways to cultivate joy during stressful times
Use gratitude and appreciative joy (mudita) to shift your emotional state
Experience a calming breath practice that creates space for lightness

Press play to reconnect with gratitude, rediscover joy, and create a ripple of light—even in challenging moments.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#342 | The One Thing That You're Probably Not Eating Enough (Fiber, Mindfulness and Resilience)

Fri, 06 Mar 2026 08:30:00 -0400

Are you unknowingly overlooking the one nutrient that could transform your energy, immunity, and long-term health?

In a world obsessed with protein, low-fat labels, and the latest nutrition villain, it’s easy to miss what truly fuels resilience from the inside out. If you care about feeling stronger, aging well, stabilizing your energy, and reducing inflammation, this episode reveals why fiber—not another trendy superfood—may be the simple, powerful shift your body has been waiting for.

In this episode, you’ll discover:

Why fiber is essential for a healthy gut microbiome and how that impacts your immune system and overall resilience
How increasing fiber can help regulate blood sugar, balance hormones, lower cholesterol, and reduce inflammation
Simple, realistic ways to double your daily fiber intake without restrictive dieting or overwhelming changes

Press play now to learn how one small, doable shift in your daily nutrition can help you feel more whole, energized, and resilient from the inside out.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#341 | The Invisible Epidemic: Rethinking Traumatic Brain Injury (TBI) Healing w/Dr. Kyla Pearce from Love Your Brain

Wed, 04 Mar 2026 07:11:00 -0400

What if healing from a traumatic brain injury isn’t just about medical treatment—but about reconnecting to your body, your breath, and your community?

Whether you’ve experienced a concussion, are living with a TBI, care for someone who is, or simply want to understand this invisible epidemic more deeply, navigating recovery can feel isolating and overwhelming. With so many approaches—medical, holistic, emerging, evidence-based—it’s hard to know what truly helps. This episode explores how mindfulness, yoga, science, and community intersect to support real, whole-person healing.

In this episode, you’ll discover:

Why traumatic brain injury is often underdiagnosed—and what’s still misunderstood about concussions today
How yoga and mindfulness can improve mental fatigue, depression, interoception, and nervous system regulation after TBI
Why community may be one of the most powerful (and overlooked) healing forces available to people impacted by brain injury

Press play now to explore a science-backed, heart-centered approach to TBI recovery—and discover how healing becomes more possible when we walk the path together.

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Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#340 | The Ultimate Cold Plunge Microdose Meditation for Greater Resilience

Mon, 02 Mar 2026 07:11:00 -0400

What if the cold you’re resisting could actually teach you how strong you are?

Cold plunging isn’t just about physical benefits—it’s a powerful mental training ground. The moment you step into icy water, your nervous system lights up and your mind wants to escape. This guided meditation helps you stay steady, breathe deeply, and build resilience in real time—one breath at a time.

Learn how to regulate your nervous system while cold plunging
Use breath and self-talk to transform discomfort into strength
Practice surrendering into challenge instead of resisting it

Press play before your next cold plunge and train your breath—and your mind—to stay calm in the cold.

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#339 | How to Stay Hopeful, Mindful, and Resilient during Heavy Times

Fri, 27 Feb 2026 07:11:00 -0400

When the world feels heavy, how do you keep hope alive?

It’s easy to feel overwhelmed—by politics, workplace pressure, cultural division, or personal setbacks. Doom scrolling can shrink your vision. Burnout can drain your belief. In this episode, Michael explores the difference between hope and optimism, shares a deeply personal story about his dog Hope’s life-saving surgery, and reflects on how hope is something we strengthen through action—not passive wishing.

Understand the difference between hope and optimism—and why it matters
Learn how to “train” your hope muscle during difficult seasons
Discover small, intentional actions that help move from winter into spring

Press play to reconnect with the kind of hope that takes action—and helps you build a better tomorrow, one step at a time.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#338 | The Mindfulness and Resilience of The Milan-Cortina Winter Olympics

Wed, 25 Feb 2026 07:11:00 -0400

What if the Olympics aren’t just about medals—but about how to welcome every emotion life brings?

Watching the Olympic Games stirs something deep within us—joy, heartbreak, pride, fear, admiration, even anger. In this episode, inspired by Michaela Shiffrin’s gold medal performance and Rumi’s poem The Guest House, we explore how sport mirrors life. Every race, every setback, every triumph reminds us that a meaningful life isn’t about chasing happiness—it’s about making space for all of it.

Learn how Rumi’s Guest House poem offers a powerful framework for emotional resilience
Discover how Olympic athletes model mindfulness, perseverance, and grace
Reflect on how welcoming every emotion can help you live with greater depth and meaning

Press play to explore how the spirit of the Olympics—and the wisdom of Rumi—can help you embrace every visitor that knocks on your door.

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Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#337 | Recovering From A Setback with Resilience Microdose Meditation

Mon, 23 Feb 2026 07:11:00 -0400

What if falling down isn’t failure—but proof that you’re fully living?

Whether you're starting something new, facing a setback, or navigating uncertainty, it’s easy to interpret falling as failure. But resilience isn’t built when everything goes smoothly—it’s revealed when we get back up. This short guided meditation reminds you that strength isn’t about never wobbling… it’s about choosing to keep pedaling.

Reframe setbacks as opportunities to build resilience
Use a simple breath-based mantra to strengthen inner confidence
Feel grounded and encouraged to continue moving toward your goals

Press play to reconnect with your inner strength and remind yourself—you’re strong enough to keep pedaling.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#336 | The Power of Repetition in Leadership in Building a Culture of Mindfulness and Resilience

Fri, 20 Feb 2026 07:15:00 -0400

If repetition works in marketing, why don’t leaders use it to build culture?

In today’s noisy attention economy, employees are bombarded with messages all day long—many of them negative or destabilizing. Yet inside organizations, leaders often communicate vision, values, and appreciation once… and assume it’s enough. It’s not. If work feels fractured or disengaged, the issue may not be effort—it may be frequency.

Discover why repetition builds trust, clarity, and confidence inside teams
Learn how consistent messaging strengthens culture and belonging
Understand how leaders can prevent gossip, uncertainty, and disengagement

Press play to learn how repeating what matters most can transform your culture and help your team thrive in uncertain times.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, 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.

#335 | A Key to Work Success: Wellbeing at Work with Jennifer Posa

Wed, 18 Feb 2026 07:11:00 -0400

What if the reason work feels broken isn’t you—but the system you’re working in?

Employee engagement is declining, burnout is rising, and AI is reshaping the workplace faster than most leaders can process. In this powerful conversation with industrial-organizational psychologist Jennifer Posa, you’ll explore what’s really missing at work—and why culture matters more than perks when it comes to wellbeing.

Discover why wellbeing must be personal and organizational to truly work
Learn how leaders can build trust, improve engagement, and create high-performing teams
Understand why culture—not apps, perks, or policies—is the real driver of sustainable performance

Press play to learn how redefining wellbeing at work can help you—and your team—thrive from the inside out.

Connect with Jennifer: https://www.drjenniferposa.com

You can also find her on LinkedIn and Substack.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#334 | Invite in Calm with a 10 Breaths Micro-Meditation

Mon, 16 Feb 2026 07:11:00 -0400

When was the last time you paused long enough to count your own breath?

In a world that constantly pulls at your attention, it’s easy to feel rushed, reactive, or overwhelmed. This short, guided meditation offers a simple yet powerful reset: counting your breath to gently anchor your mind and calm your nervous system—anytime, anywhere.

Experience a grounding technique you can use in moments of stress or uncertainty
Learn how breath counting strengthens focus and reduces mental overwhelm
Discover how “beginning again” builds resilience and self-compassion

Invite in calm and reconnect with the steady rhythm that’s always available—your breath.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

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#333 | Will the World End in Fire or ICE or be Saved Through Mindfulness and Resilience?

Fri, 13 Feb 2026 07:11:00 -0400

Is your mind burning with stress or frozen in numbness? What if the key to peace isn’t in either extreme?

Inspired by Robert Frost’s timeless poem Fire and Ice, this episode explores how unchecked desire and emotional withdrawal show up in our daily lives—especially in today’s world of burnout, overwhelm, and division. Instead of swinging between extremes, you'll learn how mindfulness offers a sustainable path through uncertainty.

Understand the deeper meaning behind Frost’s fire and ice—and how it relates to your inner world
Learn how modern hustle culture and emotional disengagement mirror the Buddhist “hindrances”
Discover the “middle way” that helps you stay steady, engaged, and grounded no matter what life throws at you

Press play to explore how choosing a middle path—warm enough to care, cool enough to see clearly—can transform how you live, lead, and love.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#332 | Bad Bunny, Sam Darnold, and Lindsey Vonn: What They Teach Us

Tue, 10 Feb 2026 07:11:00 -0400

What do a halftime show, a Super Bowl comeback, and a crash on Olympic slopes have in common? More than you think.

Whether or not you're into sports, these three real-life stories reveal powerful truths about love, perseverance, and the courage to make your own choices—even when the world is watching. In a divided and fast-paced world, these moments remind us how shared humanity and personal agency can bring us back to what matters most.

Discover why Bad Bunny’s halftime show and U2’s tribute decades earlier both speak the language of love
Hear how Sam Darnold’s journey to Super Bowl champion reveals what most leaders miss about resilience
Explore why Lindsey Vonn’s choice to race through injury uncovers deep societal biases—and why honoring agency matters more than ever

Press play to reflect on how music, sport, and struggle can remind us of what connects us—and how to keep showing up with courage and compassion.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#331 | Slow Down & Be Kind: Start Your Week With Mindfulness and a Microdose Meditation

Mon, 09 Feb 2026 07:11:00 -0400

What if your smallest act of kindness today becomes someone else’s moment of peace?

In a world moving too fast, it's easy to believe we don't have time for kindness. But it's often the quietest, simplest gestures that linger longest in people’s hearts. This short meditation invites you to pause, breathe, and remember the power you have to make someone’s day.

Ground yourself in a guided practice to start your week with presence and intention
Reflect on meaningful moments of kindness—received and given
Discover how a tiny ripple of compassion can transform your day and someone else’s

Press play to reconnect with your breath, your heart, and your ability to ripple kindness—starting right now.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#330 | How to Make Great Pancakes with Mindfulness and Resilience

Thu, 05 Feb 2026 07:11:00 -0400

What if your next messy first step wasn’t a failure—but the beginning of something meaningful?

In a world obsessed with instant success and perfection, starting anything new—whether it's a habit, relationship, or personal goal—can feel frustrating when it doesn’t go smoothly. This episode of Whole Again invites you to embrace imperfect beginnings as a natural and necessary part of personal growth, especially if you're navigating trauma, transition, or a new chapter in life.

Discover how a simple pancake metaphor can help you redefine what it means to “start over.”
Learn why imperfection is not only expected but essential when beginning something new.
Gain encouragement and permission to be messy, awkward, and wonderfully human as you move forward with purpose.

Press play to learn how the “first pancake” mindset can help you move forward with compassion, courage, and curiosity—no matter where you're starting from.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#329 | From DEI Backlash to Real Change: The Case for Male Allyship Today with Dr. Shawn Andrews

Wed, 04 Feb 2026 07:11:00 -0400

Why is male allyship one of the most important conversations in workplaces today — and why does it matter more than ever right now?

In this special episode of Whole Again, Michael celebrates the launch of The Five Levels of Male Allyship — a new release bestseller co‑authored with Dr. Shawn Andrews. Together, they explore how workplaces can move beyond performative diversity efforts and instead cultivate real belonging through intentional allyship. This book isn’t just theory — it’s a practical framework designed for leaders, teams, and individuals who want to make work work better for everyone.

By listening, you’ll discover:

Why allyship is critical in today’s changing cultural and political landscape
How the five levels of male allyship can help individuals and companies create stronger, more inclusive cultures
What real allyship looks like — and how it benefits not just women and underrepresented people, but men too
How a culture of belonging unlocks engagement, collaboration, and performance in teams

Shawn brings data, science, humor, and deep insight to help listeners navigate inclusion more effectively — and Michael reflects on how this framework fits into the whole again mission of resilience and connection.

Take our Personal Allyship Assessment that we referenced.

Buy The 5 Levels of Male Allyship

Discover more about Dr. Shawn Andrews.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#328 | Stop Arguing with Reality Microdose Meditation

Mon, 02 Feb 2026 07:11:00 -0400

Ever catch yourself wishing things were different?

Whether it's your breath, your body, or the weather, it's easy to resist reality — but that only adds tension. In this mindful Monday moment, Michael guides you through a gentle meditation to embrace the power of acceptance and let go of the need for things to be any different than they are.

Learn how to stop arguing with reality
Shift your mindset from resistance to presence
Build inner peace by embracing each moment exactly as it is

Listen now to start your week with calm acceptance — because this moment is like this.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#327 | Give a Sh*t, Seriously: Real Compassion for Real People (Mindfulness, Resilience)

Fri, 30 Jan 2026 07:11:00 -0400

What if healing isn’t just about personal strength — but about care, connection, and true compassion?

In this touching Friday episode of Whole Again, Michael reflects on over 25 years of healing from his near‑fatal cycling accident. He shares a powerful story about Nisa, a nursing aide who cared for him in his most vulnerable moments — not with diagnosis charts or prescriptions, but with simple, human compassion. It’s a perspective that challenges the way we see who matters and why compassion is worth our effort.

From this story, you’ll learn:

Why compassion isn’t a buzzword — it’s a practice that anchors resilience
How self‑compassion makes it possible to extend care to others
Why everyday people — aides, workers, neighbors — are often the true healers
How caring deeply for others can expand connection, community, and collective strength

This episode invites you to let go of self‑absorption, tune into the world around you, and discover how giving a shit about other people can help you and your community go far together.

Press play to explore the transformative power of compassion — starting with yourself — and learn how small acts of care can create lasting ripples of connection and strength.

#326 | The Weather We Don't Check But Should For More Mindfulness and Resilience

Wed, 28 Jan 2026 07:11:00 -0400

What if the most important forecast isn’t on your weather app — but inside your own body?

In this thoughtful episode of Whole Again, Michael shares a firsthand story of driving through a sudden snowstorm despite clear weather app predictions — and uses it as a metaphor for life’s internal weather: the thoughts, sensations, and emotions we rarely check but that shape our experience more than anything external.

By listening, you’ll learn:

Why we obsess over external forecasts and neglect the internal one
How resisting internal weather adds to our suffering
A simple way to check in with your body and mind before reacting
Why ease — not tension — helps you navigate life’s changing conditions

This episode invites you to relate to your internal world — without judgment, fixing, or forcing — just as you would notice rain or snow outside.

Press play to discover how tuning into your internal weather can bring more calm, clarity, and resilience — and learn why “this weather too shall pass.”

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#325 | A Microdose Meditation for When You Need to Hit Reset and Begin Again

Mon, 26 Jan 2026 07:11:00 -0400

Feel like your New Year's resolution already slipped through your fingers?

It’s easy to get distracted, lose focus, or feel like you’re starting over — but what if that’s exactly where the power lies? In this short guided meditation, Michael gently reminds us that no matter the moment, we always have permission to begin again — without judgment, pressure, or perfection.

Experience a calming meditation to reset your mindset
Learn to embrace distraction as a natural part of being human
Reconnect with the present moment and start fresh anytime you need

Listen now and discover how to return to your breath, your body, and your day — with grace, presence, and the power to begin again.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#324 | How to Achieve Big Goals / The power of mindfulness and resilience

Fri, 23 Jan 2026 10:30:00 -0400

What if the biggest goals in your life aren’t achieved by giant leaps—but by small, consistent steps taken over time?

In this Friday episode of Whole Again, Michael shares a deeply personal story about achieving a lifelong dream: riding his bike across the country—21 years after doctors told him he never would. This episode reframes goal setting, moving away from pressure-packed, all-or-nothing thinking and toward a more compassionate, sustainable approach that actually works.

By listening, you’ll discover:

Why big goals often feel overwhelming—and how to make them doable
How breaking goals into small, consistent steps builds real momentum
A simple bronze, silver, and gold framework that gives you more chances to win each day
Why holding goals loosely helps you stay present, resilient, and aligned with your values

This approach isn’t about hustle—it’s about progress, patience, and becoming who you’re meant to be.

Press play to learn how to dream big, start small, and take the next meaningful step toward the life you’re creating—one day at a time.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#323 | Reclaim Your Power One First Line at a Time: The Path to Mindfulness and Resilience

Wed, 21 Jan 2026 07:11:00 -0400

Have your New Year’s resolutions already lost steam? You’re not alone — and that might be okay.

In this episode, Michael gently challenges the “New Year, New You” hype and offers a more human, grounded way of approaching beginnings. Drawing on the natural rhythm of January, the creative struggle writers and musicians face with first lines, and his own cycling rituals, he invites you to begin where you are — not where social media says you should be.

From this conversation you’ll:

Understand why January naturally feels slow, not sprint‑ready
Learn why resistance is part of starting anything new
Discover how to let intuition and body awareness guide your beginnings
Realize that starting again — even imperfectly — is both wise and human

Press play to reframe your January and start your year with curiosity, self‑compassion, and the courage to begin — again and again.

Follow My Strava/Spotify Playlist:

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#322 | The Best Way to Wake Up in The Morning for More Mindfulness and Resilience

Mon, 19 Jan 2026 07:11:00 -0400

How do you want to feel today? How do you want to show up in the world?

In this short, peaceful microdose meditation, Michael guides you through a morning practice to help you set a clear, meaningful intention for the day ahead. Whether you're still in bed or already up and moving, this moment invites you to pause, breathe, and connect with what matters most.

Create clarity before the noise of the day begins
Cultivate mindfulness and inner calm
Set a personal intention you can carry with you all day long

Listen now to start your week — or any day — with grounded intention and calm energy. And if this practice resonates with you, share it with someone who could use a mindful moment, too.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Receive my free Microdoses of Inspiration by texting Whole Again to 866-612-4604.

Join me on Substack (https://substack.com/@resiliencewithmichaelobrien) for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, 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 holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

#321 | Year in Review Overload? What they Don't Capture.

Fri, 16 Jan 2026 07:11:00 -0400

What’s up with all the year‑in‑review “wraps” from every app under the sun?

In the first installment of the new What Is This? series — a tongue‑in‑cheek take on the weird, wonderful, and downright baffling things happening in the world — Michael breaks down the explosion of year‑in‑review summaries from Spotify to LinkedIn to ChatGPT. Whether you love them, ignore them, or scratch your head at them, this episode invites you to laugh at the absurdity, think critically about digital culture, and remember what truly matters beyond an algorithm.

Explore why every app seems to think your year needs a wrap and what that reflects about our attention economy
Laugh a little (or a lot) at the quirks of modern tech marketing
Remember that no app summary can capture your real life - the hard moments, the joy, the resilience, the ripples you put into the world

Press play to enjoy a blend of humor, reflection, and a grounded reminder: the only person who gets to define your year is you — not an algorithm.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#320 | What a Silent Meditation Retreat Is Really Like And Why You Might Go

Wed, 14 Jan 2026 07:11:00 -0400

Wondering what a silent retreat is really like — and whether it might be right for you?

In this insightful episode, Michael shares his first‑hand experience attending a seven‑day silent retreat to begin the new year. He breaks down what silent retreats are, who they are and aren’t for, what to expect, practical dos and don’ts, and why this kind of contemplative practice can be a powerful tool for navigating life’s uncertainties with more presence, resilience, and grace.

Discover how silence can become a container for deeper self‑inquiry and emotional insight
Learn how to prepare for a retreat (what to pack, what to wear, how to pace yourself)
Understand the importance of trauma‑informed teachers and building your practice before attending
Get real about how a silent retreat differs from a vacation — and how it can help transform your relationship with stress, distraction, and inner noise

Press play now to unpack the truth about silent retreats — from their challenges and benefits to whether one might be the right next step for your journey of presence and peace.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Join me on Substack https://substack.com/@milkshakeswithmichael for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#319 | Microdose Meditation: See Stress Through a Different Straw for More Mindfulness and Resilience

Mon, 12 Jan 2026 07:11:00 -0400

What do milkshakes and stress have in common? More than you might think.

In this gentle microdose meditation, Michael uses an intriguing milkshake study to help you see how your mindset shapes your experience of stress. Just as participants in a study perceived identical milkshakes differently based on expectations, we too can reshape how we experience stressful moments — not by changing the stress itself, but by changing how we see it.

Discover how perception influences your emotional and physical experience
Learn a short mindful practice to create space around stress
Reflect on how you might reframe stressful moments to support growth, not overwhelm

Press play now to explore a new way of experiencing stress — one that invites curiosity instead of judgment.

Receive a FREE copy of my book: “My Last Bad Day Shift.”

Receive my free Microdoses of Inspiration by texting Whole Again to 866-612-4604.

Join me on Substack (https://substack.com/@resiliencewithmichaelobrien) for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#318 | The Secret to a Fulfilling, Happy, & Resilient Life, According to My Dad

Fri, 09 Jan 2026 07:11:00 -0400

What if the secret to a truly fulfilling and happy life wasn’t a guru’s formula — but the humble wisdom of someone who simply lived it every day?

In this heart‑felt episode, Michael reflects on a recent trip to visit his 89‑year‑old dad and asks him a life‑defining question: What advice would you give on how to create a happy, fulfilling life? What his dad says — and how he lives it — cuts straight through the noise of trends, optimization hacks, and New Year’s resolutions to reveal what really matters.

Hear the simple yet powerful guidance Michael’s dad shared — be kind and help others — and why it matters more than complicated self‑help strategies.
Discover how genuine connection, service, and presence can make you “wealthy from the inside out.”
Reflect on how uncomplicated acts of kindness and care shape our lives more than routines, productivity hacks, or performance goals.

Press play to absorb a reminder that fulfillment isn’t complicated — it’s cultivated through kindness, service, and showing up for others with an open heart.

#317 | Claude Silver on Belonging, Leadership & Creating Like-Hearted, Resilient Workplace Cultures

Wed, 07 Jan 2026 07:11:00 -0400

What if the secret to transforming workplace culture and leadership isn't in being the smartest person in the room—but in being the most human? Chief Heart Officer Claude Silver says it's time to lead with heart, not hierarchy.

In today’s high-stress, fast-paced work environments, many professionals feel disconnected, burned out, or afraid to show up as their true selves. This episode offers a powerful reframe: emotional fluency, heart-led leadership, and true belonging at work aren’t soft skills—they're the essential ones. Whether you're a new employee or a seasoned executive, this conversation invites you to rethink how we work, lead, and live together.

Discover why emotional intelligence isn't enough—and why emotional fluency matters more.
Learn how to build cultures of belonging through compassion, courage, and real connection.
Gain practical ways to bring your full self to work—without the fear or the mask.

Listen now to hear Claude Silver share how leading with heart can radically shift the way we work, live, and connect.

Receive one of my FREE Pause Breathe Reflect Stickers via this link sticker.

We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Pick up your copy of Claude's book, Be Yourself at Work, at Powell's.

#316 | Om Shanti Shanti Shanti: A Invitation for Peace, Mindfulness and Resilience in 2026

Mon, 05 Jan 2026 09:45:00 -0400

Are you crossing into a new season of life—and wondering how to do it with more peace and clarity?

In this first Monday of the new year, Michael shares a grounding meditation and reflection to help you step into 2026 with intention. Using the ancient mantra Om Shanti, Shanti, Shanti, this episode guides you across the symbolic bridge from the past to the future—making space for peace amidst external noise, inner tension, and uncertainty.

Discover a powerful mantra to invite peace on all levels—external, worldly, and internal
Feel seen in the mix of hope, grief, and uncertainty that comes with new beginnings
Learn how to let go of what no longer serves you and walk forward with courage and grace

Take a deep breath and press play now to begin your new year with stillness, reflection, and purpose.

Receive one of my FREE Pause Breathe Reflect Stickers via this link sticker.

We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#315 | The Problem with The One Word Trend and a More Resilient and Mindful Approach

Fri, 02 Jan 2026 07:11:00 -0400

Is one word enough to shape your entire year—or is there a better way to show up with purpose in 2026?

In this insightful New Year’s episode, Michael explores the popular practice of choosing a single “word of the year” and why it may be too limiting for the complexity of real life. Through personal reflection, mindfulness principles, and a touch of humor, he offers a more compassionate, grounded alternative that helps you return to center—again and again—as life unfolds unpredictably.

Learn the science behind why "one word" works—and where it falls short.
Discover how to choose a grounding phrase, question, or mantra instead of a fixed resolution.
Reframe the New Year with a practice that supports growth, grace, and real-world resilience.

Press play to explore a more flexible, human-centered way to navigate the ups and downs of 2026—one mindful return at a time.

#314 | How Tollhouse Cookies Will Change Your Approach to 2026 with more Mindfulness and Resilience

Wed, 31 Dec 2025 07:11:00 -0400

What if your recipe for 2026 didn’t come from an influencer—but from your own messy, delicious, real-life wisdom?

In this warm and thoughtful New Year’s Eve episode, Michael offers a refreshing alternative to the typical goal-setting frenzy: a metaphor of baking cookies. With humor and heart, he shares why crafting your own “recipe for life” might just be the best way to welcome a new year—especially when the world keeps shouting at you to be a whole new you.

Discover why someone else’s formula for success may leave you feeling hollow
Learn how to create a life recipe that fits your reality, strengths, and joy
Reframe New Year’s reflection with curiosity, compassion, and maybe a warm cookie

Press play now to reimagine your New Year’s approach with grace, flavor, and full permission to burn a few batches along the way.

Receive one of my FREE Pause Breathe Reflect Stickers via this link sticker.

We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#313 | A Microdose Meditation for More Mindfulness and Resilience in the New Year

Mon, 29 Dec 2025 07:11:00 -0400

What if stillness—just as you are—is exactly what your nervous system needs today?

In a world that rewards constant doing, it’s easy to forget the quiet power of simply being. In this short guided meditation, Michael invites you to pause, soften, and settle into presence without needing to fix, change, or push anything away. Whether you're recovering from stress, trauma, or just a busy day, this practice offers a gentle space to reconnect with yourself.

Experience a moment of peace without pressure or expectations
Learn how to greet thoughts with curiosity and return to your breath
Reclaim stillness as a powerful act of resilience and self-care

Press play now to access a few mindful minutes of rest—because being, not doing, might be the healing pause you need today.

Receive one of my FREE Pause Breathe Reflect Stickers via this link sticker.

We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#312 | So, You Want to Create an App??? A lesson of Mindfulness, Resilience, and Knowing When to Pivot

Fri, 26 Dec 2025 07:11:00 -0400

What do you do when something you poured your heart into doesn’t go the way you dreamed—but still changes lives?

In this honest, heartfelt episode, Michael shares a major update about the Pause, Breathe, Reflect app and the pivot he’s making as we head into 2026. After three years of building something meaningful in the mindfulness space, he reveals why the app will now be free, what’s changing, what’s staying the same, and how the community can continue practicing together in new ways.

Understand the lessons learned from creating and growing a digital wellness app
Hear why Michael is moving live guided practices to Substack—and how to join
Discover the mindset behind knowing what to quit and when to keep going

Press play to hear the full story behind the app pivot, to celebrate what’s been built, and to discover how you can stay connected with live practices, community teachings, and support in the year ahead.

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#311 | Before You Plan 2026, Do This One Thing First for More Mindfulness and Resilience

Wed, 24 Dec 2025 07:11:00 -0400

What if doing nothing was actually the most powerful thing you could do this holiday season?

As the year winds down and life speeds up, it's easy to stay stuck in checklist mode—rushing, doing, pushing. But in this thoughtful Christmas-week episode, Michael invites you to pause, reflect, and consider the overlooked value of stillness. Using mindfulness, a lens of resilience, and even a metaphor from the human eye, he reminds us that clarity often comes not when we’re grinding—but when we create space to simply be.

Discover why rest and reflection aren’t indulgences—they’re strategies for clarity and choice.
Learn how slowing down can reconnect you to what matters most in your life and work.
Shift your mindset from productivity to presence as you move into the new year with intention.

Take a deep breath and press play to explore how doing less right now can help you align more fully with the life you want to live.

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#310 | Tonglen Microdose Meditation for a Heavy World: Transforming Pain into Compassion, Mindfulness and Resilience

Mon, 22 Dec 2025 07:11:00 -0400

How do we bring light into a world that feels so dark?

With rising violence and ongoing global grief, many of us are searching for ways to cope, to heal, and to respond with more compassion. In this deeply calming episode, Michael guides a Tonglen meditation—a practice rooted in transforming suffering into loving-kindness—to help us move through heavy emotions with presence and care.

Learn how to work with difficult emotions without bypassing them.
Discover the power of Tonglen to transform pain into compassion—for yourself and others.
Experience a short, soothing practice that helps you respond to suffering with empathy and light.

Tune in now to breathe in the pain and breathe out compassion—because even in darkness, you can be a source of light.

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#309 | Honoring Rob Reiner / Have Fun Storming the Castle (Mindfulness, Resilience)

Fri, 19 Dec 2025 10:45:00 -0400

What if bravery looked less like battle—and more like pursuing love, even when it feels uncertain?

In this special microdose meditation, Michael honors the late Rob Reiner with a heartfelt reflection on courage, compassion, and the pursuit of true love. Inspired by a line from The Princess Bride, this practice invites you to explore the emotional “castles” in your life—the guarded places where vulnerability lives—and to move forward with openness and presence.

Cultivate emotional bravery without needing all the answers.
Discover how meditation can soften fear and awaken your heart.
Learn how pursuing love—even when messy—can become your boldest act of healing.

Press play to embrace the spirit of “storming the castle”—not with armor, but with openness, love, and full humanity.

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#308 | The Power of Questions: How to Live Mindfully, Be Resilient, and Heal Through Self-Reflection with Brianna Greenspan

Wed, 17 Dec 2025 07:11:00 -0400

What if the path to healing isn’t about finding the right answers—but asking the right questions?

In this deeply inspiring conversation, Michael reconnects with Brianna Greenspan—author, advocate, and chronic illness warrior—who shares how powerful self-reflective questions can create radical shifts in our healing journeys. Through her new book, The Book of Questions: Living with Chronic Illness, Brianna offers a compassionate framework for building identity, resilience, and hope—even in the face of long-term adversity.

Discover how asking better questions can help you navigate uncertainty, pain, and personal growth.
Learn why self-compassion and internal dialogue matter more than external validation when healing.
Hear Brianna’s incredible journey from chronic illness and shame to strength, clarity, and purpose.

Listen now to learn how curiosity, courage, and the right questions can help you (or someone you love) feel whole again—even while living with chronic illness.

Discover more about Brianna: https://thebookofquestions.com/

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#307 | A Courage Building Mindfulness and Resilience Practice: I Am Willing, I Am Brave

Mon, 15 Dec 2025 07:11:00 -0400

What if courage wasn’t something you had to chase—but something already within you, just waiting to be remembered?

In today’s microdose meditation, Michael guides you through a short but powerful practice to help you connect with your inner courage. Perfect for moments of self-doubt, fear, or transition, this mindful pause will help you ground your breath and your bravery—no matter what lies ahead.

Learn a calming mantra to steady your nerves and tap into your strength.
Discover how to use the breath to regulate fear and unlock presence.
Reconnect with your innate courage—quiet, powerful, and already yours.

Take a few peaceful minutes to drop into this meditation and discover how courage can rise when you simply choose to breathe and believe: I am willing. I am brave.

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Join me on Substack (https://substack.com/@resiliencewithmichaelobrien) for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

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#306 | How to Mindfully Get Back Up After You've Fallen (resilience)

Fri, 12 Dec 2025 07:11:00 -0400

Have you ever wondered if it’s time to try again—or if it’s wiser to walk away?

In this episode, Michael shares two life-altering bike crashes and the deeper message behind the common advice to "just get back on the bike." Through personal experience, he explores how fear, trauma, and discernment shape our decisions to start over—whether it's in relationships, careers, or healing. This isn’t about hustle or heroics—it’s about mindful courage.

Understand the difference between fear and intuition when facing a big decision.
Learn why resilience isn’t always about pushing forward, but about choosing wisely.
Discover how to honor your body, values, and inner voice as you navigate your own comeback.

Press play to explore how mindful discernment—not pressure—can help you decide whether to get back on the bike and live life fully, fear and all.

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Join me on Substack (https://substack.com/@resiliencewithmichaelobrien) for more ways to stay resilient and navigate today’s uncertainty with more grace.

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#305 | Why Joy, Mindfulness and Resilience Matter in Hard Times with Artist & Cyclist Lisa Congdon

Wed, 10 Dec 2025 07:11:00 -0400

What if joy isn’t just a feeling—but a radical act of resistance in times of chaos?

In a world filled with uncertainty, division, and personal adversity, many of us feel guilty for experiencing joy. This episode explores how joy can actually be a powerful force for healing, connection, and resilience. Artist and cyclist Lisa Congdon shares how she reclaims joy despite pain, including recovering from double knee replacements and navigating public vulnerability through her art.

Discover why choosing joy in difficult times isn’t naive—it’s necessary.
Hear how Lisa’s journey through injury, recovery, and competitive cycling after 50 will inspire your own path forward.
Learn how art and community can help us bridge divides, find belonging, and amplify collective healing.

Press play to meet Lisa Congdon and learn how embracing joy, movement, and creativity can help you heal, grow, and show up more fully—no matter what you’re facing.

Discover more about Lisa on her website: https://lisacongdon.com/

Receive my free supportive text messages by texting Whole Again to 866-612-4604 and I'll set you up.

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Join me on Substack (https://substack.com/@resiliencewithmichaelobrien) for more ways to stay resilient and navigate today’s uncertainty with more grace.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

#304 | Feeling Overwhelmed? Microdose Meditation to Slow Down (Mindfulness/Resilience)

Mon, 08 Dec 2025 07:11:00 -0400

Feeling like life is moving at 1,000 miles an hour? This time of year can feel especially overwhelming—with holiday pressure, year-end deadlines, and nonstop demands pulling you in every direction. But what if you could pause it all... just for a moment?

In today’s microdose Monday meditation, Michael O’Brien guides you through a short, grounding practice designed to help you slow down, create space, and reconnect with your breath—even in the middle of chaos. Whether you're buried in to-do lists or simply trying to find a moment of calm, this episode offers the permission you may not know you needed: you can pause.

Experience a short but powerful breath practice to settle your nervous system
Release urgency and reconnect with the calm wisdom of your body
Learn how to hold space for swirling thoughts—without judgment
Discover how to create peace in the middle of busyness, one breath at a time
Feel supported by a grounded reminder: you’re not alone, and you don’t have to rush

Want more mindful moments like this one? Download the Pause Breathe Reflect app and access a library of meditations designed for real life. You can also join us here every Monday, Wednesday, and Friday at 7:11am ET for more microdose meditations, mindset shifts, and resilience tools.

If this episode helped you, consider sharing it with someone who needs a reminder to slow down and breathe.

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#303 | What My Dad’s 300 Game Taught Me About Perfection, Mindfulness and Resilience

Fri, 05 Dec 2025 07:11:00 -0400

What does it really mean to reach perfection—and does it even matter on the healing journey? In this milestone 300th episode, Michael O’Brien shares a powerful story about his father, a lifetime bowler, and the one perfect game that doesn’t define him. What defines him—and us—is the commitment to keep showing up.

This episode weaves together a personal story, Kintsugi wisdom, and a mindful moment to help you release the pressure to be perfect. You’ll explore the real meaning of progress, how resilience is built through repetition, and why the messy, imperfect attempts are what shape your strength—not a flawless finish.

Michael also guides a short reflection to help you reconnect with grace, presence, and the effort you're already making, even on the hard days.

Discover the mindset behind choosing progress over perfection
Learn how to reframe your healing through the metaphor of 20,000 imperfect games
Explore the real flex of mindfulness and resilience in everyday life
Reflect with a guided affirmation to honor your effort
Celebrate 300 episodes of growth, presence, and community with Whole Again

Want gentle, inspiring support between episodes? Text “whole again” to 866-612-4604 and receive free, uplifting messages three times a week.

Subscribe and join us every Monday, Wednesday, and Friday as we continue to heal, grow, and become more resilient—together.

#302 | The Power of Imperfect Steps for Mindfulness, Resilience, and Healing (most replayed)

Wed, 03 Dec 2025 07:11:00 -0400

This is a topic that keeps coming up. This show was one of the most popular of the year and I wanted to share it with you again or perhaps the first time.

Are you stuck chasing perfection in your recovery? In this microdose episode, Michael O’Brien shares a powerful mindset shift that helps survivors of physical trauma move forward—without letting perfection block their progress.

From the lens of Kintsugi wisdom and Stoic philosophy, Michael reframes healing as a journey of perfect imperfection. You’ll hear how to stop waiting for flawless progress and instead, celebrate your small wins—messy or not.

He also offers a digital wellness tip that can help you protect your energy, focus on what matters, and take back your power from your smartphone.

Learn the mantra that helped Michael during his own recovery
Discover why messy progress beats perfection
Embrace your scars as symbols of strength, not shame

Explore more Kintsugi-inspired healing tools at MichaelOBrienShift.com

Subscribe to Whole Again for new episodes every Monday, Wednesday, and Friday.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#301 | Cultivate Community with a Microdose Meditation for Mindfulness and Resilience

Mon, 01 Dec 2025 07:11:00 -0400

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Do you ever feel like you're carrying your healing alone? What if one word could remind you that you’re already part of something bigger?

In this calming microdose meditation, Michael guides you into the heart of the “C” in his GRACE model—Community. Using the African concept of Ubuntu—“I am because we are”—this short practice invites you to breathe deeply, reconnect to your support system, and release the burden of doing it all alone.

Experience a calming breath-based meditation to cultivate connection.
Learn how a single word can shift your sense of isolation into belonging.
Walk away grounded in the knowing that you are part of a healing circle.

Take a deep breathe and remember what your heart already knows: you were never meant to heal alone—and you don’t have to start now.

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We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#300 | How to Create Change (Mindfulness and Resilience)

Fri, 28 Nov 2025 08:00:00 -0400

Feeling stuck? Here’s a simple truth: nothing changes if nothing changes.

We often wait for the perfect conditions to make a shift—less stress, more time, someone else to go first. But meaningful change rarely arrives without discomfort. In this episode, Michael explores how leaning into healthy tension, even in small ways, can create powerful ripple effects in your life, work, and well-being.

Understand why discomfort doesn’t mean you’re off track—it often means you’re growing.
Learn how micro moments of tension can disrupt patterns and lead to real transformation.
Discover how one small step today can build the confidence and clarity you need to move forward.

Take a deep breath, press play, and explore one simple way to lean into healthy tension and create the change you’re craving.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#299 | Before the Holiday Rush: A Thanksgiving Reflection of Mindfulness and Resilience

Wed, 26 Nov 2025 07:11:00 -0400

Before the holiday rush takes over, have you paused to check in with yourself?

The end-of-year busyness can be overwhelming—full of pressure, noise, and nonstop motion. In this short yet meaningful Thanksgiving reflection, Michael invites you to hit pause, breathe deeply, and reflect on your emotional, physical, and relational well-being before heading into the final stretch of the year.

Receive a heartfelt reminder of your strength and resilience throughout a challenging year.
Explore three thoughtful reflection prompts to help you reconnect with what truly matters.
Learn how a few minutes of stillness can reveal joy, compassion, and purpose amid the chaos.

Take a breath, press play, and give yourself the gift of reflection before the year races to a close.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#298 | Letting Go, One Breath at a Time - A Microdose Meditation for Mindfulness and Resilience

Mon, 24 Nov 2025 07:11:00 -0400

What would your life feel like if you gave yourself permission to let go—one breath at a time?

In a world that constantly pushes us to hold on—to stress, to self-judgment, to control—learning to release can feel like a radical act of self-care. This microdose meditation gently guides you into a mindful practice of letting go, creating space for calm, clarity, and emotional reset.

Experience a short, grounding breath practice that helps you release what no longer serves you.
Learn how each exhale can be a moment of transformation and self-liberation.
Discover how to use mindfulness to clear mental and emotional clutter—even if just for a moment.

Press play and let this meditation be your gentle guide to creating space, calm, and clarity—starting with your next breath.

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#297 | Mind Wandering: How it Can Lead to More Mindfulness and Resilience

Fri, 21 Nov 2025 07:11:00 -0400

What if letting your mind wander was actually a powerful form of mindfulness?

We’re constantly told to focus more and eliminate distractions—but science shows that letting your mind roam may actually boost your creativity, insight, and self-connection. In this short, reflective episode, Michael challenges the myth that mindfulness is only about focus and introduces a refreshing take on mental space.

Learn why your brain’s “default mode” of mind wandering isn’t a flaw—it’s a feature.
Discover how to create gentle, judgment-free space to spark creativity and clarity.
Try a simple weekend practice that blends mindfulness with curiosity and calm.

Take a breath, press play, and discover how letting your mind wander could be the reset you didn’t know you needed.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#296 | The Epstein Files: The Scars They Carry and the Transparency for Healing and Resilience

Tue, 18 Nov 2025 07:11:00 -0400

What if the most powerful thing you can do today is simply speak up for someone who can’t?

In a world overwhelmed by noise, it’s easy to let heartbreaking stories fade into the background—especially when they feel political or too painful to confront. But some stories demand our attention not because they’re political, but because they’re human. This episode centers on one such story: the voices of the victims in the Jeffrey Epstein case, and the urgent need for transparency, healing, and justice.

Hear a heartfelt reflection on the impact of this story from a father’s perspective.
Understand why awareness and collective voices are essential for healing.
Learn how you can use your voice and platform—no matter how big or small—to advocate for those who have been silenced.

Listen now to honor the victims' stories, reflect deeply, and consider how your voice can become part of a ripple effect for justice and healing.

Contact Your US Senator: https://www.senate.gov/senators/senators-contact.htm

Contract Your US Representative: https://www.house.gov/representatives/find-your-representative

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#295 | Reset with 3D Microdose Meditation for More Mindfulness and Resilience

Mon, 17 Nov 2025 07:11:00 -0400

Feeling overwhelmed or scattered? Try this 3D breath practice to reset in just minutes.

When life feels uncertain or stress tightens your chest, your breath can become shallow and reactive. This short, guided practice helps you reconnect with your body and calm your nervous system through a simple yet powerful approach to breathing that brings you back to the present.

Learn the "3D breathing" method that expands your breath in all directions for deeper calm.
Experience a microdose of meditation that grounds your body and mind in just a few minutes.
Discover how a small breath practice can make a big ripple in your emotional resilience

Take three deep, intentional breaths and press play to experience the calming power of 3D breathing for yourself.

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#294 | How to Heal from the Mistakes That Haunt You with Mindfulness and Resilience

Fri, 14 Nov 2025 07:11:00 -0400

What if your biggest regrets weren’t mistakes—but missed opportunities for wisdom?

Regret has a way of clinging to us—quietly, persistently, and often with crushing emotional weight. In this episode, we explore how to shift your relationship with regret so it no longer drags you down but instead becomes a powerful part of your personal growth and ripple effect.

Discover the surprising origin of the word “regret” and how it reveals a deeper emotional pattern.
Learn how to release the heavy rocks of shame and guilt from your mental backpack.
Gain a new perspective on past mistakes by using them as tools for grace-filled growth.

Take a breath, press play, and learn how to transform regret into wisdom that empowers your next chapter.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#293 | Social Media’s Hidden Costs on Your Mindfulness and Resilience and How to Beat Them

Wed, 12 Nov 2025 07:11:00 -0400

Did you know you're paying a hidden "scroll tax" every day and it’s costing you more than money?

In an age where social media is always within arm's reach, many of us unknowingly trade our attention, emotional well-being, and identity for endless scrolling. If you've ever felt drained, distracted, or disconnected after time on your phone, this episode offers eye-opening insight into why—and what you can do about it.

Learn the three hidden ways the "scroll tax" affects your attention, emotions, and sense of self.
Discover small, actionable steps to reset your relationship with your phone and reclaim control.
Explore how building real-world connections can reduce digital overwhelm and help you feel whole again.

Listen now to uncover the cost of your scroll tax and start taking simple steps to reclaim your time, attention, and emotional health today.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#292 | Expressing Gratitude for Life's Small Moments - A Microdose Meditation for Mindfulness and Resilience

Mon, 10 Nov 2025 07:11:00 -0400

What if the most meaningful parts of your life aren’t the big moments — but the small, quiet ones happening right now?

In this gentle Monday meditation, Michael guides you to pause and practice gratitude for the small, real moments that make up a life — the sunlight through a window, the courage that carried you here, the presence of someone (or something) you love.

This is a short, heartfelt practice to remind you that gratitude isn’t about pretending everything’s perfect — it’s about remembering what’s still beautiful, even when life feels messy.

Learn how to connect with gratitude for what’s around you, within you, and who’s with you.
Build resilience and calm by noticing what’s good, right here, right now.
Begin your week grounded in appreciation and grace, no matter what unfolds.Action:

Press play, breathe deeply, and name three small things to be grateful for today. These little thank-yous can create a ripple effect of calm, presence, and connection.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#291 | Slow Down to Feel Whole: A Mindfulness, Mindset, and Resilience Practice

Fri, 07 Nov 2025 07:11:00 -0400

Feeling rushed and stretched thin? What if the medicine you need is hidden in life’s quiet, ordinary moments?

In this short Friday reset, Michael invites you to slow down and savor the small things—first-chill mornings, sunlight through the window, a favorite song, a handwritten note, a pet curling up beside you. These simple, human moments nourish your nervous system, ground you, and bring you back to your unfiltered self.

Notice how tiny joys (warm socks, slow meals, shared laughter) restore calm and presence.
Learn to value being over performing—no productivity required.
Reclaim gentle rituals that help you feel rooted and whole.

Press play, take three deep breaths, and choose one small moment to savor today—because these moments are enough, and so are you.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#290 | Stronger Feet, Stronger Mindset: Dr. Jen Perez on Building a Resilient Foundation Feet First

Wed, 05 Nov 2025 07:11:00 -0400

What if stronger, smarter feet could lower injury risk, improve balance, and even support your mental well-being?

Michael talks with Dr. Jen Perez from Gait Happens about why foot health is foundational for overall health—whether you’re rehabbing, training, or just trying to feel steadier day to day. They unpack how footwear choices, toe mobility, and the nervous system (hello, breath!) influence balance, pain, and resilience—plus simple ways to start strengthening from the ground up.

Understand the “neuro-musculoskeletal” connection: how stress, breath, and feet interact.
Learn the 5-4-3: Lift–Spread–Reach toe drill, calf raises, barefoot time, and when to use toe spacers.
Get smart on shoes: wide toe box, minimal necessary cushion, and how to transition safely (no “day-one marathon” in minimalist shoes!).
Hear why foot strength matters for fall risk, confidence after injury, and athletic performance.
Discover the deep front line: diaphragm ↔ pelvic floor ↔ arch ↔ big toe (and how humming/breathing helps it all work together).

Press play and treat your feet to a quick reset—then try 5–10 minutes of barefoot walking and 20 reps of Lift–Spread–Reach today. Stronger feet, steadier you.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#289 | Thank You, Body: A Microdose Meditation for Gratitude, Mindfulness and Resilience

Mon, 03 Nov 2025 07:11:00 -0400

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When was the last time you paused to thank your body — not for how it looks, but simply for how it shows up for you every single day?

In this short, grounding meditation, Michael guides you through a simple gratitude practice for your body. You’ll take a few mindful breaths, connect with your feet, legs, hands, and heart, and express appreciation for the quiet ways your body carries, holds, heals, and breathes for you — even when it’s imperfect.

Reconnect with your body through a gentle, guided meditation.
Experience how gratitude shifts self-criticism into self-compassion.
Learn a simple mantra — “Thank you for this breath. I am still here.” — to anchor you in presence and peace.
Find calm, perspective, and appreciation for your body just as it is today.

Press play, take a deep breath, and spend two mindful minutes honoring the quiet miracle of your body — because you are still here, and that is a gift.

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#288 | Finding Joy in the Ordinary: A Mindset Pause for Resilience and Grace

Fri, 31 Oct 2025 07:11:00 -0400

When was the last time you slowed down enough to notice the small, quiet moments that make life feel whole?

In a world that moves at lightning speed, it’s easy to miss the simple joys that nourish the soul — the first chill of fall, a deep breath in the morning, a favorite song, a kind word, or a shared laugh. In this short Friday reflection, Michael invites you to pause, breathe, and savor the beauty in the ordinary. These are the moments that remind us who we really are: messy, human, and enough.

Learn how to recognize and cherish the small, grounding moments that restore your spirit.
Discover why slowing down isn’t laziness — it’s nourishment for your nervous system and your soul.
Feel inspired to pause, appreciate, and truly be in the present.

Press play and take a few mindful minutes to soak in the sweetness of being alive — because these quiet moments are enough, and so are you.

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#287 | From Judgment to Grace: The Mindful Power of the Invisible Backpack (Resilience)

Wed, 29 Oct 2025 07:11:00 -0400

What if the person who snapped at you today wasn’t rude—but just carrying a heavy backpack you can’t see?

From a high-rise lobby on Park Ave to everyday life, we’re all walking around with invisible backpacks filled with stress, stories, grief, hopes, and old “rocks” we never processed. In this short reflection, Michael shares a powerful metaphor for empathy—how noticing others’ unseen loads (and our own) helps us pause, breathe, and respond with more grace.

Learn the “backpack” mindset to stop taking behavior personally and start leading with curiosity.
Spot the hidden weight beneath people’s reactions—and soften yours.
Replace judgment with intention, empathy, and connection in fast, high-pressure moments.

Press play to try the mindful pause, see the backpacks around you, and choose compassion first—so you (and everyone you meet) can feel a little more whole today.

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#286 | How to Feel Centered and Resilient with the 5-4-3-2-1 Mindfulness Technique

Mon, 27 Oct 2025 07:11:00 -0400

Feeling stuck in your head or overwhelmed by constant thoughts?

When life feels chaotic, coming back to your senses—literally—can help calm your nervous system and bring you back to the present moment. In this short guided practice, Michael shares one of his favorite grounding meditations: a simple “five senses” exercise that helps you reconnect with your body, your environment, and your sense of calm. Whether you’re walking, sitting, or just taking a mindful break, this microdose of mindfulness will help you reset and recenter.

Learn the “5-4-3-2-1” grounding practice to calm anxiety and ease racing thoughts.
Discover how tuning into your senses brings presence, peace, and balance to your day.
Experience a short, accessible meditation that can be done anywhere, anytime.

Press play and join Michael for a calming sensory meditation that helps you get out of your head, into your body, and grounded in the here and now.

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#285 | How to Stop Taking Things Personally with Grace and Mindfulness

Fri, 24 Oct 2025 07:11:00 -0400

What if that sharp comment, cold attitude, or bad mood you encountered today wasn’t really about you?

It’s easy to assume that other people’s behavior is personal—but most of what drives others lies beneath the surface, hidden like the largest part of an iceberg. In this short, powerful Friday reflection, Michael invites you to pause, breathe, and see others (and yourself) with more compassion. You’ll learn how to reframe frustration into empathy and navigate daily interactions with greater calm and understanding.

Discover the “iceberg” metaphor and how it reveals what’s really behind people’s behavior.
Learn to reframe reactive moments into opportunities for empathy and connection.
Practice a mindful pause that helps you respond with grace instead of taking things personally.

Take a breath and listen in—this short mindfulness reflection will help you see beyond the surface, soften judgment, and approach life with more understanding and compassion.

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#284 | What We Look Like Without Our Phones: What the ‘Removed’ Photo Series Reveals About Us with Eric Pickersgill

Wed, 22 Oct 2025 07:11:00 -0400

Have you ever wondered what you really look like when you’re lost in your phone?

In this thought-provoking conversation, Michael sits down with photographer Eric Pickersgill, creator of the viral photo series Removed, which shows everyday people holding invisible phones — a haunting reflection of our relationship with technology. Eric shares the story behind his work, how it began with a single moment in a café, and what it reveals about connection, awareness, and the cost of constant distraction. Together, they explore how mindfulness, intention, and small acts of awareness can help us reclaim presence in a screen-saturated world.

Discover the origin and deeper meaning of the Removed photography project.
Learn how our devices are reshaping human connection — and what we can do about it.
Gain practical insight into building healthier digital habits and creating intentional space for real connection.

Press play to hear an inspiring and eye-opening conversation about presence, awareness, and the art of disconnecting — so you can reconnect with what truly matters.

Discover more about Eric, his TEDx, and Removed on his website: https://www.ericpickersgill.com/

You can also find his photos on IG at @ericpickersgill and don't forget to get your copy of Removed here: https://www.ericpickersgill.com/news/removed-elsewhere-everywhere-nowhere-artist-book-announcement

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#283 | Autumn Reflection: A Microdose Meditation on Gratitude and Resilience

Mon, 20 Oct 2025 07:11:00 -0400

When was the last time you paused to appreciate how far you’ve come this year?

As the seasons shift and autumn arrives, it’s the perfect moment to slow down, reflect, and recognize your personal harvest—the growth, gratitude, and accomplishments you’ve gathered along the way. In this calming microdose meditation, Michael guides you through a mindful reflection on the seeds you’ve planted, what has blossomed, and what you can celebrate before the year closes.

Reconnect with gratitude and recognize the progress you’ve made this year.
Experience a short grounding meditation to bring peace, perspective, and presence to your day.
Learn how reflection helps you honor your growth and prepare to release what no longer serves you.

Take a deep breath, press play, and celebrate your personal harvest with this short, restorative meditation designed to help you reflect, refocus, and return to gratitude.

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Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#282 | You’re Allowed to Change Your Mind: A Pathway toward Mindfulness and Resilience

Fri, 17 Oct 2025 07:11:00 -0400

When was the last time you gave yourself permission to change your mind?

In a world that celebrates certainty and punishes flexibility, changing your mind can feel like failure. But the truth is, it’s one of the clearest signs of growth, mindfulness, and emotional maturity. In this short Friday reflection, Michael explores why letting go of old beliefs or plans isn’t weakness—it’s wisdom.

Discover why changing your mind is a powerful act of self-awareness and courage.
Learn how holding your opinions loosely opens space for empathy, understanding, and evolution.
Understand that personal growth often means releasing outdated versions of yourself.

Take a deep breath and give yourself permission to evolve—because growth starts the moment you allow yourself to change your mind.

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#281 | How Small Pauses Can Help You Recover from Burnout and Become More Resilient

Wed, 15 Oct 2025 07:11:00 -0400

What if the most productive thing you could do today… is nothing at all?

In a world that glorifies hustle, constant noise, and doing more, it’s easy to forget that rest and stillness aren’t signs of weakness—they’re powerful strategies for clarity, resilience, and recovery. In this episode, Michael explores the art of doing nothing as a radical act of mindfulness, showing how creating space in your day can help you calm your nervous system, restore focus, and reconnect with what truly matters.

Discover why “doing nothing” is actually one of the most productive things you can do for your mind and body.
Learn how small, intentional pauses throughout the day strengthen emotional resilience and sharpen focus.
Understand how creating space allows you to make wiser, more thoughtful choices and live with greater grace and presence.

Take a deep breath, press play, and learn how the power of doing nothing can help you create space, recover energy, and move through life with more ease and intention.

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#280 | How to Practice Mindfulness and Build Resilience with a Mircodose Meditation

Mon, 13 Oct 2025 07:11:00 -0400

Feeling overwhelmed by the pace of life and wishing you could just pause for a moment to breathe and reset?

In a world that constantly pushes us to do more, buy more, and be more, it’s easy to lose our sense of calm and connection. In this episode, Michael explores how mindfulness and microdose meditations can help you create space in your day—no yoga mat, incense, or hour-long retreat required. Discover how just a few minutes of intentional presence can reduce stress, calm your nervous system, and help you show up with more grace and resilience.

Learn the philosophy behind Pause, Breathe, Reflect and how to integrate it into your daily life.
Discover why meditation doesn’t have to be long or complicated to be meaningful.
Experience a short, two-minute guided practice you can use anytime, anywhere to find your center.

Press play to experience a two-minute meditation and learn how microdose mindfulness can help you reclaim calm, strength, and clarity in your everyday life.

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#279 | Remembering Dr. Jane Goodall's Mindfulness and Resilience

Wed, 08 Oct 2025 07:11:00 -0400

Welcome back to Whole Again—a podcast about embracing life after physical trauma through mindfulness, resilience, and the wisdom of Kintsugi.

In this special, heartfelt episode, Michael reflects on the extraordinary legacy of Dr. Jane Goodall, who recently passed at the age of 91. A quiet force of compassion, curiosity, and radical hope, Jane’s life reminds us that healing ourselves and healing the earth are deeply connected.

What started as an episode about mindset shifts transformed—just as healing often does—into a tribute to a woman who changed the world by whispering to chimps and shouting for nature with kindness and clarity.

You’ll hear:

A mindful reflection on Jane Goodall’s life and why it matters now more than ever
How her ripple effect inspires healing beyond the self—into community and planet
Why hope is a strategy, and how we each can take one small step
A call to honor her legacy by doing just one thing to continue her work
How healing can be both wild and gentle—just like Jane

Whether you're navigating your own recovery, feeling disconnected, or seeking meaning after trauma, this episode is a reminder that you are not alone—and that your healing can create ripples far beyond yourself.

Resources & Links:

Jane Goodall’s TED Talk – “What Separates Us from the Chimpanzees?”

Learn more about Jane Goodall’s life and work: Official Site

Pause Breathe Reflect App: Download + Create Ripples

Michael’s Newsletter “The Ripple Effect”: Sign up here

Join Our Healing Community:

Text WHOLEAGAIN to 866-612-4604 for free inspirational messages

Subscribe for new episodes every Monday, Wednesday, and Friday

Remember: Healing isn’t about returning to who you were—it’s becoming who you are meant to be

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#278 | A Microdose of Joy: Laughter Meditation for Healing & Resilience

Mon, 06 Oct 2025 07:11:00 -0400

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In this short, uplifting episode of Whole Again, Michael O’Brien guides you through a laughter meditation, a microdose of mindfulness inspired by ancient Stoic, Buddhist, and yogic practices.

Laughter can do more than lighten your mood. It improves cardiovascular health, boosts emotional resilience, and helps you reconnect with your body after physical injury or trauma. This guided practice takes just a couple of minutes and can be done anywhere—sitting at your desk, on a walk, or during a midday reset.

Whether you’re navigating recovery, feeling stressed, or simply need a moment of joy, this microdose meditation is designed to help you:

Release tension and shift your energy
Strengthen your mind-body connection
Spark endorphins and reduce stress hormones
Feel more grounded, present, and whole again

Take a deep breath, settle in, and laugh from your belly. You may just get one of the best ab workouts of your life—while nourishing your mental and emotional wellbeing.

What You’ll Experience:

A short, guided laughter meditation rooted in ancient traditions
How intentional laughter can support your cardiovascular and emotional health
A joyful reset you can return to whenever you need it

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We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#277 | If You Had an Extra Hour a Day, What Would You Do? | A Mindfulness Reframe

Fri, 03 Oct 2025 07:11:00 -0400

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Welcome to a short and actionable Friday episode of Whole Again, where we help survivors of physical trauma heal, grow, and thrive through the wisdom of mindfulness, resilience, and Kintsugi.

Today’s reflection starts with one simple but powerful question:

If you had an extra hour in your day, how would you use it?

In this episode, Michael O’Brien explores this question—a favorite in the Pause Breathe Reflect app—and offers a grounded, compassionate reframe that helps you actually reclaim time in your life, starting with just 15 minutes.

Whether your answer is:

Focusing on your health
Connecting more deeply with loved ones
Getting outside and into nature
Doing absolutely nothing (a.k.a. recovery!)
…you’ll walk away with practical ways to start today, not next Monday.

This is for anyone navigating exhaustion, burnout, or the pressures of "doing more" while trying to recover or simply stay afloat.

What's You'll Discover:

Why “extra time” is often hiding in plain sight (hint: check your phone 📱)
A gentle mindset shift from wishful thinking to intentional action
How 15-minute chunks of time can lead to massive healing over time
Why doing nothing is often the most healing thing you can do

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We can also connect on LinkedIn.

Download the Pause Breathe Reflect App with Microdose EQ by clicking App on your smartphone.

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#276 | How to Stay Resilient and Mindful in Hard Seasons | The Power of Prudence After Setbacks

Wed, 01 Oct 2025 07:11:00 -0400

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In this episode of Whole Again, Michael returns after a transformative and challenging summer—including a serious bike accident and caregiving responsibilities—to explore one of the most overlooked yet essential virtues for healing and resilience: prudence.

Whether you're recovering from physical trauma, navigating burnout, or simply feeling overwhelmed by the pressure to "finish the year strong," this episode offers a breath of fresh air. Michael invites us to slow down, get intentional, and explore:

🔸 What prudence really means—and why it's not just for the cautious or “boring”

🔸 Why you're not a constant self-improvement project (and what to do instead)

🔸 A deeply personal story of injury, caregiving, and finding strength in small steps

🔸 The difference between transactional change and soulful transformation

🔸 How to gently realign with your values as the seasons shift

🔸 Small, actionable ways to practice mindfulness and resilience today

Through the lens of Kintsugi—the Japanese art of golden repair—Michael reminds us that healing isn’t about fixing, but becoming. Let this episode be your invitation to embrace the slow, golden beauty of becoming whole again, one step at a time.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#275 | How to Appreciate Everyday Moments with Resilience Through a Microdose Mindfulness-Meditation

Mon, 29 Sep 2025 07:11:00 -0400

What if the most powerful moments of healing aren’t the dramatic ones—but the quiet ones in between?

This microdose meditation invites you to pause and recognize the subtle beauty of everyday moments. Instead of searching for peace in big changes, you’ll learn to notice it in the breath, the body, and the here and now.

Learn how to ground yourself in small, ordinary moments
Reconnect to your breath as a doorway to presence and calm
Discover the overlooked power of being—not doing—in your healing journey

Take a breath and let this gentle meditation help you find peace right where you are.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#274 | What Western Medicine Doesn’t Teach You About Recovering From TBI (Traumatic Brain Injury) and Resilience with Adam Pearce

Fri, 26 Sep 2025 07:11:00 -0400

Is “getting back to normal” after trauma really the goal—or is it time to rethink what healing actually means?

In this episode, you’ll meet Adam Pearce, co-founder of LoveYourBrain, whose deeply personal story began when his brother sustained a traumatic brain injury just before the Olympics. What followed wasn’t just physical recovery—it was a profound exploration of acceptance, resilience, and the power of connection. Whether you're navigating recovery yourself or supporting someone who is, this conversation redefines what healing looks like.

Discover why healing isn’t about going back—it's about who you're becoming.
Learn why acceptance isn’t a one-time act but a lifelong mindset.
Explore how community, mindfulness, and resilience practices can accelerate emotional and neurological recovery.

Take a deep breath and discover how Adam and the LoveYourBrain community are helping people heal with hope, connection, and strength—without doing it alone.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#273 | Living by Your Values: A Compass for Mindfulness Resilience in Hard Times

Wed, 24 Sep 2025 09:15:00 -0400

What if true strength isn’t something you wait to feel—but something you practice in the very moments life feels hardest?

When challenges strike, it’s easy to feel disconnected, overwhelmed, or like you’ve lost your footing. But strength doesn’t come from pretending you’re okay—it comes from grounding yourself in what matters most. This episode explores how your personal values can serve as a compass, guiding you through uncertainty and helping you stay resilient, even in the darkest moments.

Learn why strength is not about “pushing through” but about aligning with your deepest values.
Discover how to use your values as a lighthouse to steer through uncertainty with clarity and calm.
Find out how small, intentional choices rooted in your principles can build resilience and lasting inner strength.

Listen now and uncover the key to staying strong in your toughest moments by living in alignment with what truly matters to you.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#272 | Build Resilience with a Body Scan Microdose Mindfulness-Meditaiton

Mon, 22 Sep 2025 07:11:00 -0400

When was the last time you truly checked in with your body—without trying to fix, push, or ignore it?

This microdose meditation offers a simple, compassionate body scan to help you reconnect with the wisdom your body already holds. Whether you're recovering from physical trauma or just feeling disconnected, this practice invites you to tune in, breathe, and notice.

Experience a grounding breath and full-body awareness practice
Learn how to listen to your body without judgment or urgency
Rebuild your relationship with your body through gratitude and gentle attention

Take a deep breathe and rediscover what your body is whispering—it’s one small step to feeling whole again.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#271 | How “Fitting Out” Became the Secret to Inspiring Others Build Resilience and Heal with Kirra Michel

Fri, 19 Sep 2025 07:11:00 -0400

Ever felt like you’ve spent your whole life trying to fit in — only to realize it’s draining your spirit?

In this conversation, yoga and meditation teacher Kira Michelle shares why “fitting out” can be the most liberating move you’ll ever make. She opens up about her own journey through anxiety, depression, and self-discovery, and how embracing scars — both physical and emotional — can become your gold-filled superpower.

You’ll discover:

How to take your yoga or meditation practice off the mat and into your everyday life.
Ways to turn your most uncomfortable traits into your greatest strengths.
How listening to your body’s cues can help you heal faster and more authentically.

Take a deep breath and learn how to embrace your true self, celebrate your scars, and create a life rooted in resilience and authenticity.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#270 | How Humming, Movement, and Simple Sensory Tools Can Help You Heal and Build Resilience

Wed, 17 Sep 2025 07:11:00 -0400

Think meditation is the only way to find calm? What if your nervous system actually needs something completely different?

In this episode of Whole Again, Michael O’Brien shares five simple, practical ways to bring more ease into your body without ever sitting in lotus position. From humming to ice cubes to gentle movement, these tools help you shift from stress to steadiness in just a few minutes — no apps, retreats, or fancy techniques required.

Learn a grounding sensory exercise you can use anywhere to get out of your head and into your body
Discover how humming can stimulate your vagus nerve and relax your system
Try quick movement and temperature-based resets that make calm feel accessible anytime

Take a deep breathe and learn five easy, science-backed ways to calm your nervous system and support your healing — without meditating.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#269 | Transformation Vulnerability into Resilience Through a Microdose-Mindfulness Meditation

Mon, 15 Sep 2025 07:11:00 -0400

Do you ever feel exposed or emotionally raw while healing—and wonder if that means you’re not strong enough?

This microdose meditation offers a compassionate space to honor your vulnerability and reframe it as one of the deepest expressions of strength. When you're healing from trauma or injury, feeling tender doesn’t mean you’re failing—it means you’re human.

Reconnect with your inner strength through the power of breath and presence
Learn a gentle self-talk mantra to support yourself in difficult emotional moments
Discover why vulnerability is a doorway to authentic healing and connection

Take a deep breath andlet this meditation remind you that your vulnerability is not weakness—it’s your most courageous ripple into the world.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#268 | Why Messy Conversations Matter More Than Polished Ones for Real Connection, Resilience, and Trauma Healing with Kristen Graham

Fri, 12 Sep 2025 07:11:00 -0400

Are your conversations too polished to be real? What if embracing a little mess is the key to deeper connection and healing?

In today’s fast-paced world where text bubbles, AI prompts, and meetings replace meaningful moments, it's easy to forget how much small, intentional words matter. Whether you're a leader, parent, or friend, this episode will help you re-learn how to really connect—even when life is messy.

Discover seven short phrases that strengthen bonds and leave lasting emotional fingerprints.
Learn why saying “I’m sorry” or “I hear you” can rebuild bridges—personally and professionally.
Gain practical, compassionate language to navigate tough conversations, show appreciation, and lead with humanity.

Take a deep breath and discover how simple words and authentic moments can help you—and those around you—feel more seen, heard, and whole again.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#267 | 5 Simple Words That Can Rewire Your Self-Talk for Recovery and Resilience

Wed, 10 Sep 2025 07:11:00 -0400

What if five tiny words could shift your mindset, calm your nervous system, and keep you moving forward — even on the hardest recovery days?

In this episode of Whole Again, Michael O’Brien shares five short, powerful words that can change the conversation you have with yourself when no one else is listening. By swapping self-criticism for curiosity and grace, you’ll discover how small language tweaks can help your brain believe in possibility and keep you engaged in your healing journey.

Learn how “yet” opens the door to possibility instead of closing it
Replace invalidating “but” statements with “and” to honor your full experience
Use “still,” “enough,” and “again” to reframe progress, self-worth, and persistence

Take a deep breath and learn how these five words can help you build resilience, shift your self-talk, and make your recovery feel lighter.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#266 | Reclaim Your Morning and Build Resilience with a Microdose Mindfulness-Medtation

Mon, 08 Sep 2025 07:11:00 -0400

Do your mornings start in a rush, leaving you scattered, reactive, and already behind?

This microdose meditation helps you begin the day grounded, intentional, and connected to gratitude—without even getting out of bed. Whether you're recovering, healing, or simply seeking more presence, this is the pause your morning needs.

Connect to your breath and body before the day pulls your focus
Practice gratitude to create emotional clarity and grounded energy
Set meaningful intentions that ripple through the rest of your day

Take a deep breath and reclaim your morning with breath, gratitude, and intention—before your feet even hit the floor.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#265 | Why Community Is Your Earthquake-Proof Foundation for Resilience Building and Mindfulness with Brad Stulberg

Fri, 05 Sep 2025 07:11:00 -0400

What if the one thing that makes you feel “broken” is actually the beginning of becoming whole again?

In this deeply honest conversation, Michael revisits a timeless episode with bestselling author and grounded performance coach Brad Stulberg. They dive into the myth of stability, the power of small disruptions, and how change doesn’t just happen in crisis—it unfolds every day, moment by moment. Brad also reveals how real growth comes not from perfection, but from learning to respond—rather than react—through mindful practice and community.

Discover the real science behind personal change and why we’re wired for transformation—not control.
Learn Brad’s “order-disorder-reorder” framework to navigate any season of life with clarity.
Hear how community, mindfulness, and small, consistent actions are more powerful than any life hack.

Take a deep breath and learn how to master the one thing you can’t avoid—change—and find peace in the process.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#264 | The Algorithm Inside You: A Better Guide Than Any Influencer For Resilience and Mindfulness

Wed, 03 Sep 2025 07:11:00 -0400

Tired of one-size-fits-all health advice that leaves you feeling like you’re doing something wrong?

In this episode of Whole Again, Michael O’Brien reveals how to build your own personal “algorithm” — one that’s powered by your body’s signals, not by social media trends or influencers who don’t know you. Through the practice of interoception, you’ll learn how to collect and interpret your own data so you can make choices that actually fit your needs, energy, and healing journey.

Learn how to tune out digital noise and listen to your body’s real messages
Discover the three-step process to collect data, label it, and take purposeful action
Gain the confidence to customize your healing instead of copying someone else’s version of wellness

Take a deep breath and learn how to stop following the crowd and start following the most important guide you have — your own body.

#263 | Be Still, Build Resilience and Heal Trauma Through a Microdose Mindfulness-Meditation

Mon, 01 Sep 2025 07:11:00 -0400

Are you always trying to fix, improve, or achieve—even when your body and mind are asking for rest?

This short meditation offers a healing pause from the pressure to constantly do. It invites you to return to presence, stillness, and the gentle truth that you are not broken—you are simply here.

Learn how to sit with your thoughts without judgment
Practice returning to your breath when the mind wanders
Rediscover the healing power of doing nothing at all

Play this episode now to reset, breathe, and remember that being—without fixing—is more than enough.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

Let me know if you’d like me to compile your episode titles into a content calendar or series guide organized by theme (e.g., Energy, Reframing, Stillness, Doubt, Digital Health, etc.).

#262 | Building Resilience and Mindfulness in Mid-Life with Chip Conley

Fri, 29 Aug 2025 07:11:00 -0400

Is midlife really a crisis—or have we just been telling ourselves the wrong story?

In this inspiring episode, Michael O’Brien sits down with Chip Conley, founder of the Modern Elder Academy and author of Learning to Love Midlife, to reframe everything we’ve been taught about aging, identity, and what it means to thrive in our 40s, 50s, and beyond. From surviving near-death to building a purpose-driven second half, Chip shares how embracing vulnerability, awe, and emotional intelligence leads to deeper fulfillment in midlife.

Discover why midlife is actually a powerful chrysalis stage—not a crisis—and how to navigate it with intention.
Learn the emotional and psychological science behind why life satisfaction increases after 50.
Explore how to own your wisdom, embrace change, and create the life you want in the second half.

Take a deep breath and start seeing your midlife not as a breakdown—but as a breakthrough moment that can change everything.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#261 | Why Belief Can Be as Powerful as Medicine: The Science of Placebos and Nocebos, Resilience and Mindfulness

Wed, 27 Aug 2025 07:11:00 -0400

What if the most powerful drug you could take didn’t come from a prescription — and you already had access to it right now?

In this episode of Whole Again, Michael O’Brien explores the fascinating science and personal impact of placebos and nocebos — how our beliefs, expectations, and even lucky socks can change the way our bodies respond to challenges. You’ll learn why mindset isn’t just “positive thinking,” but a measurable force that shapes recovery, resilience, and well-being.

Understand how the placebo effect works — and how to harness it for your healing
Spot the “nocebo” patterns that might be quietly holding you back
Discover why your personal rituals, symbols, and mantras matter more than skeptics think

Take a deep breathe and learn how to choose beliefs that boost your body’s healing potential and stop reinforcing the ones that hold you back.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#260 | How to Quash Doubt and Build Resilience Through a Microdose Mindfulness-Meditaiton

Mon, 25 Aug 2025 07:11:00 -0400

Ever feel like you’ve been doing the work to heal—but you’re still not seeing results?

In this short, powerful meditation, you’ll be reminded that your effort is building something, even if it’s not visible yet. Doubt is normal, but so is quiet momentum.

Learn how to use your breath to release doubt and reclaim trust
Anchor into one small success that proves you're showing up
Feel motivated to keep going, even on hard or uncertain days

Take a deep breathe and reset your mindset and keep building your healing momentum—one breath at a time.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#259 | Why More Free Time Won’t Make You Happier and Resilient (And What Actually Does) with Dr. Cassie Holmes

Fri, 22 Aug 2025 07:11:00 -0400

Is more free time really the key to happiness—or is it actually hurting your well-being?

In this rebroadcast of a fan-favorite episode, Michael sits down with Dr. Cassie Holmes, a UCLA researcher and author of Happier Hour, to challenge the myth that more time automatically leads to more happiness. Whether you feel overwhelmed by busyness or lost in retirement, this conversation offers science-backed insights to help you rethink how you spend your hours—and your life.

Learn why too much free time can feel just as draining as too little, and how to find your personal "sweet spot"
Discover how a simple time-tracking exercise can reveal the real sources of joy and drain in your day
Gain practical tools to align your daily activities with what truly fulfills you—at work and at home

Take a deep breath and discover how to reclaim your time and transform your happiness—one intentional moment at a time.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#258 | Why Reframing Problems as Puzzles Can Boost Resilience and Mindfulness

Wed, 20 Aug 2025 07:11:00 -0400

Do your challenges leave you feeling stuck, drained, or frustrated — like you’re carrying a backpack full of heavy rocks you never asked for?

In this episode of Whole Again, Michael O’Brien shares a powerful mindset shift he discovered in his own recovery: turning problems into puzzles. This simple reframe can help you swap stress for curiosity, open the door to creative solutions, and bring more energy into every challenge — whether it’s a health setback or just the Sunday crossword.

Learn how a puzzle mindset keeps you from getting stuck in all-or-nothing thinking
Discover practical questions to spark curiosity and creativity when facing obstacles
Find out how small wins (even in a crossword) can build momentum for bigger breakthroughs

Take a deep breath and learn how to reframe your struggles as puzzles — and unlock more resilience, curiosity, and wins in your daily life.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#257 | Calm Your Nervous System While Building Resilience Through a Microdose Meditation

Mon, 18 Aug 2025 07:11:00 -0400

Do you ever feel like you have to fix everything right now? Like if you're not doing the next thing, you're falling behind?

In this calming microdose meditation, you’ll be invited to set that pressure down. Instead of racing ahead, this practice gently returns you to the present moment—where healing and clarity actually begin.

Learn how to use breath to soothe your nervous system in under 5 minutes
Release the urge to “do it all” and feel grounded in what’s real, right now
Use a powerful mantra to help you stay present when your mind spirals ahead

Take a deep breathe and give yourself a break from what's next—and return to what’s now.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#256 | Why Heading Toward Life’s “Rocks” Builds Real Resilience by Joe Jacobi

Fri, 15 Aug 2025 07:11:00 -0400

What if heading toward the hardest part of life—your “rocks”—was the key to real momentum and peace?

Olympic gold medalist Joe Jacobi joins Michael to talk about how navigating literal whitewater rapids reveals the deeper truths about resilience, perfectionism, and starting again. Whether you’re in recovery, midlife transition, or simply feeling stuck, this conversation offers a new way to look at growth—by embracing the current rather than fighting it.

Discover why start lines are more important than finish lines, especially when beginning again
Learn the power of “course correction” and why adapting beats perfection every time
Find out how to create your own version of peak performance—especially in midlife

Take a deep breath and discover how to release perfection, embrace the current, and find your own flow with Olympic-level insight and heart.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#255 | How One Framework Helped Me Build Resilience, Heal After Trauma, and Win Every Single Day

Wed, 13 Aug 2025 07:11:00 -0400

Do you feel like no matter how hard you try, you can’t stay consistent — and that every setback drags you further into feeling stuck?

In this episode of Whole Again, Michael O’Brien shares the simple yet powerful “Gold, Silver, Bronze” framework he used during his recovery from injury and trauma. Whether you’re rebuilding your strength after a setback or simply trying to stay on track with daily habits, this approach helps you sidestep the exhausting all-or-nothing trap and finally create steady forward momentum.

Discover how to redefine success so you win every single day
Learn to replace perfectionism with possibility and self-compassion
See how small, consistent actions build trust in yourself and spark lasting change

Press play now to learn the medal framework that will help you get unstuck, celebrate small wins, and create ripples of change in your life.

#254 | Rebooting Your Resilience and Mindfulness with a Microdose Meditation

Mon, 11 Aug 2025 07:11:00 -0400

Ever wish you could just hit reset on your thoughts, your energy, or your mood—like a soft reboot for your soul?

This calming microdose meditation gives you just that. Using the familiar keyboard keys—Control, Alt, Delete—you’ll be guided through a gentle, visual breathwork experience to release what no longer serves you, shift your mindset, and return to yourself more grounded than before.

Learn a meditative reset technique you can use anytime, anywhere
Let go of the illusion of control and embrace gentle clarity
Visualize yourself clearing mental and emotional clutter in just a few breaths

Take a deep breath and experience a peaceful, purposeful mental reset that’s just a breath—and three keys—away.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#253 | My Crazy Interview with ChatGPT: Ways to Stay Human and Resilient as Tech Advances

Wed, 06 Aug 2025 07:11:00 -0400

Can talking to an AI help you feel more human—or is it one step closer to forgetting what it means?

In this eye-opening episode, Michael interviews ChatGPT to explore the messy intersection of technology, humanity, wellness, and uncertainty. From job loss fears to mental health, from empathy to ethics, the conversation reveals how AI is shaping us—and how we still shape the future.

Gain fresh insight into AI’s impact on your mental, physical, and digital wellbeing.
Hear a refreshingly human conversation that challenges tech’s biggest promises.
Discover the one word that might define our future relationship with AI.

Take a deep breathe and discover what one conversation with ChatGPT reveals about your life, your wellness, and what it means to be whole again in a rapidly changing world.

Receive my free text messages by texting Whole Again to 866-612-4604

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#252 | Building Resilience with an Energy Boosting Microdose Mindfulness-Meditation

Mon, 04 Aug 2025 07:11:00 -0400

Tired during your recovery? Before you reach for that extra cup of coffee, try this instead.

This short guided meditation shares a powerful breathwork pattern designed to re-energize your body—especially when you're recovering from injury, illness, or trauma. It's a gentle way to boost vitality while honoring your body's needs.

Learn the 4-2 breath technique to spark energy fast.
Visualize your breath as a source of vitality and calm.
Discover a quick daily practice to reduce fatigue and feel more alive.

Take a deep breathe and experience a 5-minute energy reset you can use anytime, anywhere during your healing journey.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#251 | The Hidden Cost of ‘Always On’ and How it Can Weaken Your Resilience and Mindfulness

Fri, 01 Aug 2025 07:11:00 -0400

What if the very thing you’re holding in your hand right now is what’s draining your recovery energy the most?

In today’s episode, Michael shares the often-overlooked connection between smartphone overuse and energy loss—especially for survivors of injury, illness, and trauma. You’ll learn how digital distractions quietly erode your sleep, focus, and resilience... and what you can do to reclaim control.

Discover 4 research-backed ways smartphones impact your physical and emotional health.
Learn simple daily rituals to restore your energy without giving up your phone.
Gain a new mindset around digital boundaries that honors your healing and joy.

Take deep breathe and uncover the biggest hidden energy leak in your life—and learn how to shift it for greater presence, rest, and recovery.

Receive my free text messages by texting Whole Again to 866-612-4604

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, 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.

#250 | Building Resilience and Healing Trauma through Energy Management

Wed, 30 Jul 2025 07:11:00 -0400

What if your recovery had less to do with what you do—and more to do with how you show up energetically?

In this final episode of the GRACE series, Michael explores Energy—the “E” in his transformational healing model—and introduces the 7 Levels of Energy that influence how you feel, how you lead, and how you recover. Whether you’re stuck in frustration or striving for joy, this practical framework helps you become more aware of your inner ripple—and how it impacts your healing and others around you.

Discover how to identify and shift between the 7 distinct energy levels.
Learn why no level is “good” or “bad”—and how even frustration can be fuel.
Try a 1-breath exercise that helps you enter every room or Zoom with more intentional energy.

Take a deep breath and explore the energy you carry, the ripple you create, and the power you have to shape your recovery—one conscious moment at a time.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#249 | Discover How Building Resilience and Practicing Mindfulness is Better in a Community with a Mircodose Meditation

Mon, 28 Jul 2025 07:11:00 -0400

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Do you ever feel like you're carrying your healing alone? What if one word could remind you that you’re already part of something bigger?

Experience a calming breath-based meditation to cultivate connection.
Learn how a single word can shift your sense of isolation into belonging.
Walk away grounded in the knowing that you are part of a healing circle.

Take a deep breathe and remember what your heart already knows: you were never meant to heal alone—and you don’t have to start now.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#248 | Building Resilience and Recovering from Trauma Faster with This One Mindset Shift

Fri, 25 Jul 2025 14:15:00 -0400

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Still trying to do it all on your own? What if the real strength lies in asking for help?

So many survivors feel guilt or shame about needing support. In this episode, Michael shares a mindset shift that helped him—and might help you—reframe connection as strength, not weakness. You’ll explore the "C" in his GRACE model and learn why healing happens not in isolation, but through intentional relationships.

Learn why independence is often misunderstood in recovery—and how to redefine it.
Discover a powerful proverb that will rewire how you think about asking for help.
Reflect on your self-talk around support, and practice a simple shift in perspective that brings more grace into your healing.

Take a deep breath and stop retreating, start connecting, and lean into the community that’s ready to carry you further than you could ever go alone.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#247 | 5 Key People You Need in Your Trauma Recovery Community (And Why They Matter to Your Resilience Building)

Wed, 23 Jul 2025 07:11:00 -0400

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Are you trying to do your recovery all alone? What if healing was never meant to be a solo ride?

In this heartfelt and practical episode, Michael introduces the “C” in his GRACE model: Community & Connection. Using the powerful metaphor of a cycling Peloton, he shares why recovery thrives in connection—and the five essential people you need on your support team. If you’ve ever felt like you had to carry it all yourself, this episode will change how you think about asking for help and riding together.

Discover the 5 core roles that make up a strong recovery Peloton—and how each one supports you differently.
Learn how to reflect on, redesign, or even rebuild your community with more intention.
Get inspired to express gratitude to your supporters and recognize the power of both giving and receiving.

Take a deep breathe and rethink your support system, embrace the power of community, and take one more step toward feeling whole again—with others by your side.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#246 | A Practice of Acceptance for More Mindfulness and Resilience through a Microdose Meditation

Mon, 21 Jul 2025 07:11:00 -0400

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Feeling overwhelmed, stuck, or trying to control what can’t be controlled? What if the answer isn’t doing more—but simply letting it be?

In this calming microdose meditation, Michael guides you to gently slow down and invite acceptance into your moment. Using the breath and simple noticing, you’ll learn how to soften your grip on judgment, resistance, or frustration—no fixing required.

Experience a short, grounding practice to return to the present with compassion.
Learn how the mantra “Let it be” can anchor you in grace during tough moments.
Walk away with a tool you can use anytime you feel reactive or overwhelmed.

Take a deep breath and give yourself permission to stop forcing and start allowing—because sometimes the most powerful move is simply to let it be.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#245 | How to Practice Radical-Acceptance and Build Resilience When You Can’t Control What’s Happening

Fri, 18 Jul 2025 07:11:00 -0400

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Still fighting what life’s throwing at you? What if you stopped resisting—and learned how to ride the waves instead?

Acceptance isn’t about giving in or giving up. It’s about dropping the exhausting battle with what you can’t control—and choosing to show up differently. In this microdose episode, Michael shares a powerful metaphor that helped shift his recovery and might just change your relationship with pain, grief, and uncertainty.

Learn the difference between passive approval and active acceptance.
Discover how to stop asking “Why me?” and start asking “What now?”
Hear how a wave, a surfboard, and a mindset shift can transform your healing process.

Take a deep breath and discover how to stop fighting the surf—and start riding it with more ease, strength, and grace.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#244 | Why Acceptance Is Key to Your Trauma Recovery and Resilience Journey

Wed, 16 Jul 2025 07:11:00 -0400

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Are you secretly exhausting yourself by fighting something you can’t control?

In this powerful episode, Michael explores the “A” in his GRACE model—Acceptance—and shares why resisting reality only adds to our suffering. With vulnerable honesty and actionable insight, he unpacks what acceptance really is (and isn’t)—and how learning to let go of the fight can bring more clarity, grace, and strength to your recovery.

Discover why acceptance isn’t approval—and why it’s actually a starting point for action.
Learn 5 steps to stop resisting your situation and begin healing emotionally and mentally.
Get journal prompts and daily reflection tools to help you integrate acceptance gently into your life.

Take a deep breath and discover how to stop fighting what is and begin walking forward with greater ease, energy, and resilience.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#243 | Reframe Negative Self-Talk with a Microdose Mindfulness-Meditation

Mon, 14 Jul 2025 07:11:00 -0400

What if the most powerful shift in your healing journey came not from what you do—but from how you speak to yourself?

In this guided microdose meditation, Michael invites you to explore reframing, the “R” in his GRACE model. This calming practice helps you soften self-judgment, shift your inner narrative, and open up new perspectives—even during the hardest parts of recovery.

Ground yourself with breath and presence in just a few quiet moments.
Reflect on the kindest, most compassionate words you can offer yourself.
Begin to notice how gentle reframing can reveal what's been hidden beneath pain.

Take a deep breathe and reconnect with yourself, reframe your mindset, and gently open space for healing—one breath at a time.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#242 | A Mindset Shift I Hated Until It Transformed My Trauma Recovery and Resilience

Fri, 11 Jul 2025 07:11:00 -0400

What if the mindset shift that helps you heal is also the one that initially pisses you off?

In this powerful microdose episode, Michael opens up about a question that landed at the wrong time—but eventually changed everything. As part of the “R” in his GRACE model, reframing is more than just thinking positively. It’s about claiming your power by choosing how you relate to what’s happened.

Takeaways:

Hear how one conversation reframed Michael’s recovery from near-death trauma.
Learn why reframing isn’t about denying your pain—but about relating to it differently.
Take away two powerful journaling/meditation prompts that can help you shift perspective (when the time is right).

Take a deep breath and explore a transformative question that could help you move from frustration to clarity, and from survival to healing.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#241 | No, You Don’t Have to Love Your Trauma Pain - But You Can Look at It Differently and Build Resilience

Wed, 09 Jul 2025 07:11:00 -0400

What if the way you look at your pain matters more than the pain itself?

Life rarely goes according to plan—and especially for survivors of injury, illness, or trauma, emotional spirals are common. In this episode, Michael shares the “R” in his GRACE model: Reframing—a powerful practice that helps you create space between your pain and your perspective, so you can respond with clarity instead of reaction.

Takeaways:

Discover 3 simple yet powerful ways to reframe even your hardest moments.
Learn why reframing isn't denial—it's a tool to reduce suffering and regain control.
Hear how two little words—“and” and “yet”—can shift your internal narrative and open doors to healing.

Take a deep breath and discover how to build a more resilient mind and start viewing your toughest challenges through a new, empowering lens.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn. or at Michael@PauseBreatheReflect.com

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#240 | How Gratitude is The Gateway To More Mindfulness and Resilience - A Microdose Meditation

Mon, 07 Jul 2025 07:11:00 -0400

What if just one breath—and one person—could shift your entire emotional state?

In today’s microdose meditation, Michael invites you to pause, breathe, and reconnect with someone who brings you gratitude. This isn’t about toxic positivity—it’s about finding steady ground, even when the world feels chaotic or uncertain.

Takeaways:

Experience a short, soothing practice that reconnects you with your breath and your heart.
Learn how mindful gratitude helps regulate your emotions and settle your nervous system.
Walk away inspired to share your appreciation with someone who matters to you.

Take 3 minutes now to feel grounded, grateful, and maybe even send a ripple of love to someone who needs it.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#239 | Give Me Two Minutes...I'll Change How You See Your Trauma Recovery and Resilience

Fri, 04 Jul 2025 07:11:00 -0400

What if just two minutes could completely shift how you experience your life—no matter what you’re going through?

We all get “squeezed” by life—by trauma, pain, illness, or just everyday overwhelm. And what comes out in those moments reveals what’s within. In this short but powerful reflection, Michael challenges you to change your inner story and respond with gratitude, even when the outside is bruised.

Takeaways:

Explore a fresh way to look at your life through the lens of wonder and odds.
Understand how your internal state shapes what you give to the world.
Walk away with a clear, inspiring reminder to create ripples of joy—even in difficulty.

Take a deep breathe and take 2 minutes to reconnect with the miracle of being here—and the power you have to choose what lives inside you.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI.

#238 | How Gratitude Can Help You Stay Resilient During Your Trauma Recovery

Wed, 02 Jul 2025 07:11:00 -0400

Can gratitude really make a difference when you’re hurting—or is it just feel-good fluff?

In this episode, Michael shares how gratitude—once dismissed as "too soft"—became the foundation of his recovery journey after trauma. Whether you're struggling to find hope or just overwhelmed by everything that feels broken, this mindset shift can help you see what’s still good, still true, and still yours.

Takeaways:

Discover how gratitude interrupts survival mode and opens the door to healing.
Learn why gratitude isn’t about ignoring pain—but sitting beside it.
Explore how to practice gratitude without journals, apps, or pressure—just presence.

Take a deep breath and learn how the simple act of noticing what’s still standing can move you one step closer to feeling whole again.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

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#237 | Make Asking for Help during Trauma Recovery Feel Like Strength and Resilience Through a Microdose Meditation

Mon, 30 Jun 2025 07:11:00 -0400

What if the strength you need right now isn’t in pushing harder—but in softening into support?

Many survivors carry silent guilt or shame when it's time to ask for help—believing they’re a burden or not worthy of care. This guided meditation is designed to gently shift that internal narrative and remind you that support is not weakness—it’s connection.

Takeaway:

Experience a calming microdose meditation that helps you release guilt around asking for help.
Anchor into affirmations of worthiness, resilience, and self-compassion.
Walk away feeling grounded, supported, and empowered to reach out without apology.

Breathe deeply and reconnect with your inner strength—press play now and let yourself be reminded: you don’t have to carry it all alone.

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#236 | What If Asking for Help Was the Bravest Thing You Could Do? Healing Mindfully from Trauma and Building Resilience

Fri, 27 Jun 2025 07:11:00 -0400

What if the strongest move you could make during recovery wasn’t pushing harder—but asking for help?

We’ve all been conditioned to see self-sufficiency as strength—especially during recovery from injury, illness, or trauma. But this outdated belief often isolates us and delays healing. In today’s episode, Michael shares a powerful mindset shift that redefines what it means to be strong.

Takeaways:

Discover why asking for help is not weakness—it’s one of the most courageous actions you can take.
Learn how reframing your internal dialogue can speed up your emotional and physical healing.
Get a simple practice to identify where you need support—and how to ask for it in a way that feels empowering.

Take a deep breathe and unlock the mindset shift that could change how you heal—and how you see yourself—in just a few minutes.

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#235 | Think Asking for Help Is Weak? Here’s Why That Belief Is Holding Back Your Resilience and Trauma Recovery

Wed, 25 Jun 2025 07:11:00 -0400

What if one of the bravest things you could do in your recovery isn’t fighting alone—but simply asking for help?

Many survivors of injury or trauma feel ashamed or hesitant to ask for support, believing it’s a burden or a sign of weakness. In this powerful episode, Michael challenges that harmful narrative and offers a compassionate roadmap for shifting how we view and receive help.

Takeaways:

Discover the mindset shift that transforms asking for help into a courageous act of connection.
Learn practical tips to ask for support clearly and confidently—from your closest inner circle.
Understand why accepting help can be a gift not just to you, but to the person offering it.

Take a deep breath in and unlock a new, empowering perspective on support that can accelerate your healing and make your recovery journey less isolating.

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#234 | A Microdose Meditation to Help Stay Hopeful and Resilient

Mon, 23 Jun 2025 07:11:00 -0400

Does hope feel out of reach right now? This mircodose meditation will help you reconnect with it—gently and powerfully.

When you're going through recovery or navigating trauma, hope can feel like something you’ve lost—or something you have to chase. But what if it’s already within you, just waiting to be noticed? In this guided microdose, Michael invites you to slow down, breathe, and reconnect with the quiet strength that’s always been there.

Takeaways:

Experience a calming meditation to help your nervous system feel safe and supported
Reconnect with the idea that you are already enough, just as you are
Cultivate a steady sense of hope—without needing to “do” anything more

Take a deep breath and experience a moment of calm and remember: hope was never gone—it’s always been within you.

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#233 | The Tiny Mindset Shift That Restores Hope and Resilience During a Medical Crisis

Sat, 21 Jun 2025 07:11:00 -0400

Feel like you're always bracing for the next bad thing? Here's one powerful mental shift that can bring hope back into your healing journey.

As survivors, it's easy to fall into patterns of worst-case thinking—especially when we or someone we love is struggling. In this episode, Michael shares a simple but powerful mindset reframe he recently used with a loved one recovering from surgery. It shifted the emotional energy in the moment—and it can do the same for you.

Takeaways:

Learn the biology behind why we default to catastrophizing—and how to interrupt the cycle
Discover a single question that can restore emotional energy and invite possibility into your day
Explore how to use this prompt during moments of fear or fatigue to build more mental resilience

Take deep breath and discover how this mindset shift can help you reconnect with hope—right when you need it most.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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#232 | How To Stay Hopeful, Mindful and Resilient During Physical Recovery

Wed, 18 Jun 2025 07:11:00 -0400

Feeling hopeless, exhausted, or stuck in your recovery? What if hope wasn’t something you feel—but something you practice?

In this powerful episode of Whole Again, Michael shares a raw personal moment and unpacks three truths about hope—ones that can gently shift how you show up for your healing, even on the hardest days. Drawing from the insights of happiness researcher Arthur Brooks, this episode offers a clear path to reframe hope from passive positivity into something you can actually do.

Takeaways:

Learn how to anchor meaning into suffering without spiritual bypassing
Discover why agency—not blind optimism—is the true foundation of hope
Explore simple, daily actions that restore your emotional strength and remind you: you’re not alone

Take a deep breath and discover how to build real hope into your recovery—one intentional step at a time.

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#231 | The Microdose Meditation That Helps You Sleep, Recover, and Feel Whole Again

Mon, 16 Jun 2025 07:11:00 -0400

Struggling to fall asleep even though your body is desperate for rest?

In this episode of Whole Again, Michael guides you through a calming, body-centered meditation designed specifically to help trauma survivors fall asleep more easily and rest more deeply—because recovery doesn’t happen without real rest.

Takeaways:

Let go of the day’s tension with a gentle breath-led body scan
Discover a visualization technique that calms the nervous system fast
Fall asleep without effort and wake up feeling more grounded and whole

Take a deep breath in and soften into stillness, invite deep rest, and give your body the recovery it deserves tonight.

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#230 | How to Take Back Your Time, Build Resilience, and Rewire Your Nervous System (Without Giving Up Your Phone)

Fri, 13 Jun 2025 07:11:00 -0400

Ever wonder where all your time is going—and why you still feel so exhausted and disconnected?

In this episode of Whole Again, Michael uncovers a surprising chart about screen time that reveals a disturbing digital trend: we’re trading our healing time for scroll time. You’ll discover how your phone habits could be slowing your physical, emotional, and social recovery—and what to do about it.

Takeaways

See how your phone might be stealing 10+ years of your life—and your presence
Understand how your nervous system responds to notifications, dopamine spikes, and micro-distractions
Learn 5 simple actions to break free from the scroll trap and make space for real healing and joy

Take a deep breathe and discover how to reclaim your time, reduce digital overload, and start healing with more focus and energy—without tossing your phone.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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#229 | Why Financial Anxiety Impacts Recovery and How to Find Relief and Resilience One Step at a Time

Wed, 11 Jun 2025 07:11:00 -0400

Is financial stress weighing on your recovery—and leaving you feeling like you’re falling behind in both health and life?

In this episode of Whole Again, Michael opens up about his own experience with medical debt, healthcare anxiety, and how money stress quietly drains our energy while healing from injury or trauma. If you're overwhelmed by bills, uncertain income, or the fear of not “providing enough,” you’re not alone—and this conversation offers both comfort and action.

Takeaways:

Learn why financial stress isn't just about numbers—it's deeply emotional and impacts your healing
Discover small, powerful steps to bring clarity to your finances without shame or self-judgment
Get practical mindset shifts that support both emotional and financial recovery—starting today

Take a deep breathe and discover now to release financial guilt, gain clarity, and take your first step toward greater peace and healing.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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#228 | A Microdose Meditation When You Are Feeling Like Not Enough and Need More Resilience

Mon, 09 Jun 2025 07:11:00 -0400

Ever feel like you’re falling short—even while healing from something that nearly broke you?

In this calming microdose of mindfulness, Michael shares a gentle yet powerful meditation for anyone navigating recovery who feels like they’re not doing “enough.” Because trauma can convince us that visibility equals value—but resilience grows in quiet, unseen moments too.

Takeaways:

Feel grounded and reminded that your effort matters—even when it's invisible
Reconnect with your breath and body to shift from “not enough” to “I am already enough”
Anchor your healing in presence rather than perfection

Take a deep breath and restore your confidence and honors your resilience—right where you are, no proving required.

#227 | What If Your Negative Thoughts Aren’t True? A Mindful Approach to Resilience After Trauma

Fri, 06 Jun 2025 07:11:00 -0400

Ever feel hijacked by a negative thought that spirals into a bad day?

In this episode of Whole Again, Michael breaks down how trauma and stress impact your thought patterns—and how to interrupt them with mindfulness before they take over. You’ll also learn a simple digital wellness tip to help you scroll less, stress less, and reclaim your energy.

Takeaways:

Discover a mindful framework for catching and reframing negative thoughts in the moment
Learn why those inner critic stories aren’t facts—and what to say to yourself instead
Try a digital declutter trick that helps reduce mindless scrolling and boosts emotional clarity

Take a deep breath and discover how to stop negative thoughts, reset your nervous system, and reclaim your resilience—one mindful breath at a time.

00:00 Introduction and Episode Overview

01:21 Understanding Negative Thoughts

02:16 Steps to Manage Negative Thoughts

04:07 Reframing and Adjusting Negative Thoughts

06:19 Mindfulness and Celebrating Small Wins

07:11 Digital Health Tip: Improve Your Relationship with Your Phone

08:48 Conclusion and Additional Resources

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If you feel you need more mental health support, please contact NAMI.

#226 | The Unexpected Role Gratitude Plays in Physical Recovery and Resilience

Wed, 04 Jun 2025 07:11:00 -0400

Does gratitude ever feel like another “should” on your healing to-do list?

In this episode, Michael gently unpacks why gratitude isn't about pretending everything’s okay—but about seeing what’s still here, what’s still working, and what’s still possible—even as you recover from trauma, pain, or loss. If you've ever felt too exhausted to “be grateful,” this one is for you.

Takeaways:

Discover 5 easy, judgment-free ways to practice gratitude daily (even on rough days)
Learn how gratitude supports mental and physical healing, backed by science
Find peace in small moments of reflection that reconnect you with strength and possibility

Take a deep breath and discover what’s missing to what’s meaningful—and let gratitude become a tool for daily resilience.

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#225 | A Heart-Centered Microdose Meditation for More Resilience Through Trauma Recovery

Mon, 02 Jun 2025 07:11:00 -0400

Ever feel like you don’t belong—even when your heart knows you do?

In this calming microdose meditation, Michael guides you through a powerful mindfulness practice to help release imposter syndrome—something many trauma survivors quietly struggle with. Learn how to anchor back into your truth, reclaim your confidence, and connect to your resilience.

Takeaways:

Experience a guided breath-based meditation to calm the inner critic
Discover how imposter syndrome is often rooted in past trauma
Learn how mindfulness rewires your nervous system to build lasting emotional resilience

Take a deep breath and breathe through imposter syndrome with this simple yet powerful mindfulness practice—so you can reclaim your space, strength, and self-worth.

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#224 | Rest Isn’t Lazy. It’s How You Heal From Trauma and Build True Resilience

Fri, 30 May 2025 07:11:00 -0400

Do you feel guilty when you rest—even during recovery?

In this episode, Michael flips the common narrative about healing. Instead of glorifying hustle or productivity, he explores why real resilience and trauma recovery come from intentional pauses, mindful rest, and a healthier relationship with your smartphone.

Takeaways:

Learn why your body needs rest and what happens when you truly honor it
Shift your mindset from “pushing through” to “recovering with compassion”
Discover a simple phone-free practice to support your digital and emotional wellness

Take a deep breath and discover how reframe your relationship with recovery and reclaim your resilience through mindfulness, not motion.

00:00 Introduction to Recovery and Digital Health

01:16 The Necessity of Recovery

02:30 True Strength and Resilience

03:33 Practical Tips for Recovery

04:15 Mindset Shift on Recovery

05:17 Improving Your Digital Health

06:00 Conclusion and Further Resources

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#223 | Staying Whole While Helping Others Heal: A Mindful Path to Resilience For Healthcare Professionals

Wed, 28 May 2025 07:11:00 -0400

How do you keep caring for others when the system—and your soul—feel worn thin?

In this heartfelt episode, Michael speaks directly to medical professionals and caregivers, offering strategies to stay grounded, mindful, and resilient while navigating the trauma of modern healthcare systems. If you feel stretched, unseen, or on the edge of burnout, this episode is for you.

Takeaways:

Discover 5 focus areas—craft, body, mind, recovery, and optimism—to help sustain your energy
Learn how to protect your nervous system and sense of purpose during chaotic times
Understand why emotional fatigue, anger, and grief are not signs of failure—but of humanity

Take a deep breath and discover how to continue to offer care, resilience, and healing in a world that so urgently needs you.

00:00 Introduction and Dedication

01:11 The Challenges Faced by Medical Providers

03:25 Strategies for Staying Strong

06:24 Mastering Your Craft

07:34 Taking Care of Your Body

09:18 Nurturing Your Mind

10:38 The Importance of Recovery

12:10 Embracing Optimism

13:53 Conclusion and Final Thoughts

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#222 | A Microdose Meditation to Support Caregivers of Injury and Trauma Survivors

Mon, 26 May 2025 07:11:00 -0400

Who cares for the caregivers—the ones who carry so much of our healing journey?

In this heartfelt microdose episode, Michael shares a mindfulness practice specifically designed for caregivers who walk alongside trauma survivors. Because holding space for others requires resilience, compassion, and the grace to recognize your own need for care too.

Takeaways:

Learn a grounding mindfulness practice to replenish resilience during caregiving
Discover why tending to your own heart is essential for sustainable trauma support
Receive a reminder that your effort, your care, and you are enough

When ready, take a deep breath in and a slow breath out and press play to nurture your own resilience and mindfulness while continuing to show up for others through trauma healing.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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#221 | How Reducing Your Smartphone Scroll Tax Can Boost Resilience, Recovery, and Digital Health

Fri, 23 May 2025 07:11:00 -0400

Could the real key to rebuilding resilience and mindfulness after trauma be hiding in your playlist... or your scrolling habits?

In this energizing episode, Michael explores how music can shift our mental, physical, and emotional wellbeing—and why reducing “scroll tax” is crucial to reclaiming joy, mindfulness, and resilience during trauma recovery. Small changes can create big healing ripples.

Takeaways:

Discover how music powerfully supports trauma recovery, mindfulness, and emotional resilience
Learn why your smartphone habits may be quietly draining your healing energy
Find out how to build daily moments of mindful joy beyond the scroll

When ready, take a big breath in and slow breath out to strengthen your healing journey with music, mindfulness, and a bold step toward reclaiming your resilience from digital distraction.

The Study I referenced

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#220 | What Caregivers Need to Know: Mindfulness, Resilience, and Trauma Communication Tips

Wed, 21 May 2025 07:11:00 -0400

What if the words you choose could either empower—or unintentionally hurt—the person you're caring for?

In this essential episode, Michael shares powerful, real-world advice for caregivers navigating the emotional highs and lows of trauma recovery. Learn how mindfulness, compassion, and careful language can strengthen resilience for both you and the survivor you support—without losing yourself in the process.

Takeaways:

Discover what not to say—and what to say instead—to foster true resilience through trauma recovery
Learn mindful caregiving practices that validate both your survivor’s emotions and your own boundaries
Build deeper, stronger connections through mindful presence, even in the most difficult healing seasons

When ready, take a deep breath in and slow breath out and become a more mindful, resilient caregiver—and to support trauma healing with clarity, compassion, and strength.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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If you feel you need more mental health support, please contact NAMI.

#219 | A Microdose Meditation to Ease Self-Doubt and Build Resilience During Recovery

Mon, 19 May 2025 07:11:00 -0400

What if easing self-doubt didn’t mean fighting harder, but breathing deeper?

In this soothing microdose episode, Michael leads you through a mindful practice designed to help you face moments of doubt with grace, reclaim your inner confidence, and strengthen the resilience you need to move through trauma recovery with self-compassion.

Takeaways:

Learn a calming breath mantra that boosts resilience during trauma recovery
Discover why meeting doubt gently is a key part of mindfulness and healing
Reconnect to your inner strength with a short, powerful confidence practice

When ready, take a deep breath in and a relaxing breathe out to reclaim your confidence, deepen your mindfulness, and remember the resilience that already lives within you.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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If you feel you need more mental health support, please contact NAMI.

#218 | The Healing Journey Instagram Doesn’t Show: The Messy Resilience of Physical Trauma

Fri, 16 May 2025 17:15:00 -0400

What if the messy, silent, private moments of your healing journey were the ones that mattered most?

In this episode, Michael gets honest about the side of healing no one posts on Instagram—the raw, unfiltered reality of navigating trauma recovery. Through mindfulness, compassion, and small but powerful practices, you'll learn how resilience is truly built: not in perfection, but in the messy middle.

Takeaways:

Discover why real healing isn’t linear—and why that’s a sign of resilience, not failure
Learn a quick mindfulness practice to support your emotional recovery through trauma
Reclaim your digital wellness with a new tool that helps you scroll less and live with more joy

Press play to embrace the messy, human side of healing—and discover how resilience and mindfulness are forged in the mud of trauma.

#217 | True Love Isn’t Static: Navigating Relationships Through Trauma With Mindfulness, Resilience, and Compassion

Wed, 14 May 2025 07:11:00 -0400

What happens to love when trauma, illness, or injury change everything?

In this deeply reflective episode, Michael explores how trauma, recovery, and life’s inevitable changes impact not only our personal healing but also our closest relationships. Through mindfulness, resilience, and compassion, we can navigate these shifts with more grace—and rediscover both ourselves and each other along the way.

Takeaways:

Learn how trauma reshapes identity, relationships, and resilience
Discover mindfulness prompts to help you and your loved ones navigate change with compassion
Understand why acceptance—not clinging to the past—is essential to healing after trauma

Take a deep breath in and a relaxing breath out and discover how resilience, mindfulness, and radical honesty can transform your healing journey—and your relationships—after trauma.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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#216 | Tune into Your Senses with a Microdose Meditation for Healing, Resilience and Growth

Mon, 12 May 2025 07:11:00 -0400

What if the key to grounding yourself wasn’t in thinking less—but sensing more?

Takeaways:

Discover a simple 5-sense practice that reconnects you to the present moment
Learn how mindfulness through the body supports trauma recovery and emotional balance
Build your resilience by shifting out of mental loops and into direct, grounded experience

When you're ready, take a full breath in and slow releasing breath out and get out of your head, into your senses, and into a moment of mindful resilience.

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#215 | What Your Future Self Knows About Resilience, Mindfulness, and Surviving Injury and Trauma

Fri, 09 May 2025 07:11:00 -0400

What if one of the wisest, most compassionate mentors for your trauma recovery is... your future self?

In this episode, Michael guides you through a reflective mindfulness practice to connect with your future self — the version of you who has already moved through trauma and found grounded resilience. This mentor is always within reach and can offer the clarity and strength you need now.

Takeaways:

Learn how future-focused mindfulness builds lasting emotional resilience
Discover how self-compassion and intention shape trauma recovery in powerful ways
Try a simple digital health tip to help you pause, reflect, and reconnect with your values

When you're ready, take a full breath in and slow releasing breath out and meet the future you who already believes in your strength—and let them guide your healing through resilience, mindfulness, and self-trust.

00:00 Introduction to Your Second Mentor

01:35 Recap of Last Week's Mentor

02:00 Meet Your Future Self

03:04 Appreciative Inquiry Practice

05:19 Healing Through Forward Thinking

06:58 Daily Practice for Connecting with Your Future Self

07:45 Digital Health Tip of the Week

09:02 Conclusion and Next Steps

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#214 | Why Doubt Is the Real Enemy in Trauma Recovery and How Mindfulness Builds Resilience

Wed, 07 May 2025 07:11:00 -0400

What if the most rebellious thing you could do right now... is like yourself?

In this episode, Michael breaks down how self-doubt creeps in during trauma recovery—and how society profits from our insecurities. But through mindfulness, radical self-love, and intentional micro-actions, we can reclaim our power and build the resilience we need to truly heal.

Takeaways:

Learn why doubt isn’t a failure—it’s part of the process and a sign of growth
Discover three powerful, mindfulness-based ways to rebuild confidence and resilience
Understand how trauma healing begins when we rewrite the inner dialogue

When you're ready, take a big breath in and slow releasing breath out and meet your inner rebel and discover how mindfulness and self-worth are your greatest acts of resilience through trauma.

00:00 Introduction and Episode Overview

01:17 The Power of Self-Love as Rebellion

02:31 Understanding Doubt and Its Impact

05:38 Kazuki's Teachings on Healing

07:11 Practical Exercises to Boost Confidence

10:05 Final Thoughts and Encouragement

11:30 Conclusion and Call to Action

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#213 | A Microdose Meditation For More Resilience, Mindfulness and Digital Health (Mental Health Awareness Month)

Mon, 05 May 2025 07:11:00 -0400

What if the healing you’re looking for isn’t in the next scroll—but in the next breath?

In this short but powerful microdose episode, Michael invites you to step away from the endless scroll, reconnect with your body, and remember that you are already enough. This mindful pause is designed to support your physical and mental health as you heal and build resilience in a hyper-distracted world.

Takeaways:

Learn a simple breathing practice that interrupts digital overwhelm
Discover why resting your mind is as vital as moving your body for healing
Reclaim moments of stillness to reconnect with your strength and inner calm

Take a deep breath in and releasing breath out and find out what happens when you choose being over consuming.

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#212 | The Mentor You Didn’t Know You Had: A Mindfulness and Resilience Practice for Trauma Survivors

Fri, 02 May 2025 10:00:00 -0400

What if one of your greatest mentors for resilience and mindfulness has been with you all along?

In a fast, overwhelming world—especially while navigating trauma recovery—it’s easy to forget the resilience you’ve already built. In this episode, Michael shares how tapping into your own lived experiences and “high peak stories” can deepen your mindfulness practice, strengthen your resilience, and guide you through the toughest parts of healing.

Takeaways:

Learn how to access hidden wisdom from your past to support trauma recovery
Discover why mindfulness means remembering your strength—not just chasing calm
Try a digital health tip that creates space for resilience and mindfulness in your daily life

Take a full breath in and a releasing breath out and to rediscover your built-in resilience and learn how mindfulness can help you heal more intentionally after trauma.

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#211 | What Mental Health Myths Are Impacting Your Trauma Healing and Resilience Building (May is Mental Health Awareness Month)

Wed, 30 Apr 2025 07:11:00 -0400

Is everything you’ve been told about mental health during trauma recovery actually helping—or quietly holding you back?

In this eye-opening episode, Michael reveals seven rarely discussed truths about mental health that directly impact your resilience, mindfulness, and trauma healing journey. Forget the quick-fix advice and discover what really helps survivors build lasting strength from the inside out.

Takeaways:

Learn why real resilience requires systems, not just motivation
Discover how mindfulness transforms your relationship with mental and physical healing
Understand why embracing the full range of emotions—not just happiness—fuels trauma recovery

Take a full breath in and a releasing breathe out and uncover the mental health truths that will strengthen your resilience, deepen your mindfulness, and guide your trauma healing journey with honesty and compassion.

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#210 | A Microdose Meditation Practice for Trauma Survivors: Why You Don’t Have to Fix Pain to Heal

Mon, 28 Apr 2025 07:11:00 -0400

What if you could sit with pain—without needing to fix or fear it?

In this short but powerful episode, Michael guides you through a mindful practice designed to help survivors breathe into discomfort—whether emotional or physical—without judgment or resistance. It’s about giving your pain space, not control.

Takeaways:

Learn how to meet discomfort with compassion, not avoidance
Discover a calming microdose of mindfulness you can return to anytime
Reconnect with your breath as a tool for resilience, not escape

Take just a few moments to press play and let your breath gently hold the pain you’ve been carrying.

00:00 Introduction and Welcome

00:24 Microdose Practice Introduction

00:38 Guided Breathing Exercise

01:31 Focusing on Discomfort

02:02 Breathing Through Discomfort

02:51 Returning to Awareness

03:33 Closing and Encouragement

04:14 Join the Community

If this episode sparked something within you, please download it and share it with a friend.

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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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.

#209 | How to Use Micro-Moments of Mindfulness to Build Strength, Resilience & Digital Health

Fri, 25 Apr 2025 07:11:00 -0400

What if healing was less about doing more—and more about remembering what truly matters?

In a world full of distractions, survivors of trauma and injury are bombarded by messages telling us we’re not enough, not strong enough, not healed enough. In this episode, Michael explores the power of Sati, the Sanskrit concept of “remembering to remember,” and how it can transform your recovery, mindfulness practice, and even your relationship with your phone.

Takeaways:

Learn how frequent, bite-sized mindfulness moments can reshape your healing journey
Discover why “remembering” may be the most radical self-care you can practice
Try one bold digital health tip that will reset your nervous system and your habits

Take a full breath in and slow releasing breath out and rediscover your strength through one tiny practice that will help you scroll less and live more.

00:00 Introduction and Purpose

00:58 Gratitude and Acknowledgment

01:37 The Power of Mindfulness

03:09 Understanding Sati

05:48 Practical Mindfulness Tips

06:46 Digital Health Tip

08:37 Conclusion and Resources

If this episode sparked something within you, please download it and share it with a friend.

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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.

#208 | 3 Powerful Lessons White Lotus Season 3 Teaches Us About Healing After Trauma

Wed, 23 Apr 2025 07:11:00 -0400

Can a luxury resort drama actually teach you how to heal after trauma?

In this episode, Michael breaks down White Lotus Season 3 and its unexpected lessons on identity, pain, and the illusion of resolution—all core themes survivors face during recovery. These pop culture moments aren’t just for entertainment; they reflect our shared struggles and can guide us back to wholeness.

Takeaways:

Learn why clinging to old identities may be holding back your healing
Understand how running toward pain (not away from it) brings long-term peace
Discover the freedom that comes with letting go of the need for perfect closure

Take a full breath in and slow releasing breath out and discover how White Lotus can inspire your next steps in healing—no spoilers, just real insight.

00:00 Introduction to Healing with White Lotus

00:50 Thank You for Being Here

01:42 Diving into White Lotus

05:17 Understanding Identity as a Prison

09:10 Facing Pain Head-On

12:35 The Illusion of Resolution

15:25 Conclusion and Final Thoughts

If this episode sparked something within you, please download it and share it with a friend.

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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.

#207 | A Microdose of Meditation to Help You Listen to the Body and Rebuild Trust & Resilience

Mon, 21 Apr 2025 07:11:00 -0400

Ever feel like your body is speaking to you, but you’re not sure how to listen?

For survivors of physical injury or trauma, rebuilding a connection with the body can feel overwhelming or even impossible. In this episode, you’ll be guided through a gentle, microdose meditation designed to help you reconnect with your body without judgment—no matter where you are in your healing journey.

Learnings:

Learn how to tune into physical sensations with compassion and curiosity.
Discover a foundational body scan practice you can make your own.
Experience a calming, accessible moment of mindfulness to ground your day.

Take a few minutes for yourself—press play and begin reconnecting with your body in a way that supports real healing.

If this episode sparked something within you, please download it and share it with a friend.

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#206 | 5 Empowering Mindset-Shift Affirmations for More Gratitude, Resilience, and Digital Health

Fri, 18 Apr 2025 07:11:00 -0400

What if the first thing you say in the morning could shape every conversation you have for the rest of your day?

For survivors of physical injury or trauma, our inner dialogue can either become a source of empowerment—or deepen our wounds. In this episode, Michael shares 5 morning affirmations and one powerful sentence to say before you open your next app that can completely reframe your day and support your digital wellness.

Learning:

Learn 5 honest, healing statements to start your day with clarity and compassion
Discover the single most important conversation you have each day—and how to improve it
Get a powerful digital health tip that helps reduce mindless scrolling and increase intention

Press play to discover how a few spoken words can help you take control of your day—and your healing journey.

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#205 | Why Going Negative Might Be the Most Positive Way To Heal and Build Resilience

Wed, 16 Apr 2025 07:11:00 -0400

Can preparing for the worst actually lead to healing, strength, and resilience?

In this episode, Michael explores a powerful mindset shift rooted in Stoic philosophy — Premeditatio Malorum, or the premeditation of evils — and why it's a surprisingly effective tool for survivors of trauma and injury. Rather than falling into fear, this ancient practice helps you meet challenges head-on with clarity and calm.

Learnings:

Learn how visualizing setbacks can train your nervous system to respond, not react
Discover how “thinking negative” can give you more control, not less
Use this tool to stay grounded at work, during recovery, and in everyday life

Press play to discover how a surprising mindset shift can help you handle life’s unexpected moments with strength and grace.

If this episode sparked something within you, please download it and share it with a friend.

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204 | How To Stop Pain From Controlling Your Trauma Narrative With A Microdose of Mindfulness

Mon, 14 Apr 2025 07:11:00 -0400

Are you living with pain that feels all-consuming? What if you could shift your relationship with it—starting with just one breath?

Many survivors of physical injury or emotional trauma struggle with the constant presence of pain. In this short yet powerful meditation, you'll learn how to acknowledge your discomfort without letting it define you, helping you reclaim a sense of self beyond the suffering.

Takeaways:

Experience a guided breathing practice designed to ground you in the present moment.
Learn a gentle mantra that helps reframe your experience of pain.
Discover how to create space between your identity and your discomfort through mindfulness.

Take a couple of minutes to explore this micro dose meditation and start reshaping your relationship with pain today.

00:00 Introduction to Whole Again

00:21 Guided Meditation Setup

00:58 Deep Breathing and Grounding

01:25 Acknowledging Discomfort

01:52 Mantra for Pain

02:58 Closing the Meditation

03:51 Final Thoughts and Resources

If this episode sparked something within you, please download it and share it with a friend.

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203 | Ways Perfectionism Sabotages Trauma Recovery—And How Mindfulness Can Spark Resilience

Fri, 11 Apr 2025 12:45:00 -0400

Do you ever feel like you're falling behind in your healing because things aren't going perfectly?

In a world that filters everything to look flawless, survivors of trauma and injury often feel pressure to “get better” without setbacks. In this episode, Michael challenges the perfection myth and shares a powerful mindset shift to help you stay consistent, make meaningful progress, and honor your journey—scars and all.

Takeaways:

Discover the mindset that helped Michael move forward when recovery felt slow and messy
Learn how the wisdom of Kintsugi and stoicism can help you embrace your imperfections
Get a practical digital wellness tip to set boundaries, protect your energy, and reduce screen time

Take a full breath in and a release breath out and learn how to make real progress—without the pressure of perfection—so you can heal and grow with purpose.

00:00 Introduction and Purpose

00:43 Understanding Perfectionism

01:29 Embracing Imperfections

01:58 Stoicism and Effort

02:36 Recovery and Progress

05:11 Digital Health Tips

07:24 Conclusion and Final Thoughts

If this episode sparked something within you, please download it and share it with a friend.

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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.

202 | Why “Motherf*ing Amor Fati” Is the Mindset Shift Every Survivor Needs for Resilience with Becky Schmooke

Wed, 09 Apr 2025 07:11:00 -0400

What if the key to your healing journey was hidden in a mindset you’ve been avoiding—one that actually welcomes emotions instead of suppressing them?

In a world that often praises toughness and emotional restraint, many trauma and injury survivors feel isolated trying to “stay strong.” This episode challenges that narrative by introducing a fresh, emotionally intelligent take on Stoicism—one that might be exactly what your recovery needs right now.

Featuring guest Becky Schmooke, author of 'Choose the Handle That Holds,' the discussion delves into the stoic philosophy, how it embraces all emotions, and the concept of 'amor fati' — loving one's fate. Becky introduces her practical framework, STOA, for achieving success and resilience, which she uses even with NFL teams. The episode highlights the importance of practical tools in personal growth and recovery, offering insights into integrating stoic principles in everyday life.

00:00 Introduction to Whole Again

00:53 Meet Becky Schmooke

04:42 The Stoic Philosophy

08:12 Becky's Journey to Stoicism

14:53 Practical Applications of Stoicism

19:32 Embracing Latin and Stoicism

20:30 Understanding Amor Fati

22:01 Personal Recovery and Acceptance

24:16 The Power of Amor Fati in Daily Life

26:14 Introducing the STOA Framework

29:40 Practical Applications of STOA

31:24 Final Thoughts and Encouragement

Discover more about Becky and her book: Choose The Handle That Holds.

Take a deep breath and begin to reclaim your strength starts with embracing every part of your story—and learning the mindset shift that could transform your recovery.

If this episode sparked something within you, please download it and share it with a friend.

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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.

201 | A Microdose Meditation for Survivors Embracing the Present Moment for Self-Care, Mindfulness and Resilience

Mon, 07 Apr 2025 07:11:00 -0400

In this episode of 'Whole Again' hosted by Michael, listeners are guided through a microdose of meditation aimed at helping survivors of physical injury and trauma. This session focuses on the concept that the present moment is enough, encouraging participants to breathe deeply, release tension, and let go of thoughts about the past and worries about the future.

00:00 Introduction to Whole Again

00:22 Guided Meditation: Embracing the Present Moment

00:35 Breathing Techniques for Relaxation

01:49 Affirmations and Closing Thoughts

02:56 Invitation to Continue the Journey

If this episode sparked something within you, please download it and share it with a friend.

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200 | How a Single Word Shift Can Spark Resilience in Your Trauma Recovery and Self-Care Journey

Fri, 04 Apr 2025 07:11:00 -0400

Are the words you use holding you back from healing?

When you're recovering from injury or trauma, the way you label your experience can either shut down growth or unlock resilience. In this episode, discover how a simple mindset shift rooted in Stoic wisdom—and a digital detox tip—can help you reconnect with your senses and reclaim your power.

Takeaway

Learn why calling something “bad” can limit your ability to grow through it.
Discover the empowering reframe that helps you meet hard moments with clarity and acceptance.
Try a digital health practice that strengthens your mind-body connection and supports your healing journey.

Listen now to reframe your recovery, reset your senses, and take a mindful step toward becoming whole again.

If this episode sparked something within you, please download it and share it with a friend.

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199 | How Stoicism Can Support Trauma Recovery, Spark Transformation, and Build Resilience

Wed, 02 Apr 2025 07:11:00 -0400

What if the key to your healing lies not in avoiding pain, but in transforming how you respond to it?

If you're navigating the aftermath of injury or trauma, the emotional weight can feel just as heavy as the physical. In this episode, you'll learn how the ancient philosophy of Stoicism can become a powerful ally in reclaiming your resilience and turning everyday struggles into stepping stones.

Takeaways:

Discover the Stoic mindset shift that helped one survivor transform his recovery journey.
Learn how to practice the "dichotomy of control" to release anxiety and focus your energy where it counts.
Explore how the phrase "the obstacle is the way" can reshape your view of setbacks and open new paths to growth.

00:00 Introduction and Gratitude

01:15 Exploring Stoicism

06:32 The Dichotomy of Control

09:51 Embracing Obstacles as Growth Opportunities

12:35 Practical Exercise for Control

13:57 Conclusion and Next Steps

Tune in now to learn how to apply these Stoic principles and take one empowering step forward in your healing today.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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.

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

Mon, 31 Mar 2025 07:11:00 -0400

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.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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.

#197 | Are You Holding Your Breath? The Surprising Impact on Digital Health and Wellbeing, Resilience & Mindfulness (Self-Care for Trauma Survivors)

Fri, 28 Mar 2025 07:11:00 -0400

Did you know that up to 85% of people hold their breath while reading emails or texting—without even realizing it?

In today’s episode, we uncover the hidden ways poor breathing habits affect your health, stress levels, and resilience. You’ll also learn three simple techniques to breathe better and feel more energized—starting right now. If you’ve ever felt tension creeping in while working or using your phone, this episode is for you.

00:00 Introduction to the Episode

00:38 The Importance of Breathing

01:28 A Story of Gratitude

02:50 How to Breathe Properly

03:52 Tips for Better Breathing

05:16 Creating Better Breathing Habits

06:20 Digital Wellness Tip

07:54 Conclusion and Final Thoughts

Takeaways:

Discover the #1 place you unconsciously hold your breath and how it impacts your well-being.
Learn three easy breathing techniques that can boost your focus, reduce stress, and improve overall health.
Get a powerful digital wellness tip to help you breathe better while working on emails and texts.

Listen to my interview with James Nestor to discover more. It's #28 from Whole Again.

Hit play now to uncover simple yet powerful breathing techniques that can transform your health, focus, and daily well-being.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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.

#196 | What The Cherry Blossoms Have in Common with Healing, Transformation, and Resilience

Wed, 26 Mar 2025 07:11:00 -0400

What if your healing journey isn’t just about recovery—but about discovering who you can become?

Healing from trauma, injury, or illness often feels like a battle to get back to who we were. But what if true healing isn’t about restoration, but transformation? In this episode of Whole Again, Michael shares three powerful mindset shifts that can change how you approach recovery—plus one life-changing question that reframed his entire healing journey.

00:00 Introduction and Purpose

00:47 Gratitude and Acknowledgment

02:24 Concept 1: The Body as a Teacher

04:34 Concept 2: Embracing Impermanence

07:56 Concept 3: Wholeness Over Perfection

09:47 The Game-Changing Question

10:21 Recap and Final Thoughts

11:44 Closing and Additional Resources

Takeaways:

Learn why your body is a teacher, not an enemy, and how to listen to its wisdom.
Discover how the Japanese concept of mono no aware can help you embrace impermanence in healing.
Understand why wholeness isn’t about perfection, but about embracing all parts of your journey.

Press play and explore a new way to see your healing—not just as recovery, but as a powerful path to self-discovery.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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.

#195 | A Microdose Meditation Practice for Stability, Self-Care, and Resilience

Mon, 24 Mar 2025 07:11:00 -0400

Feeling unsteady, like life is pulling you in all directions? What if you could regain your sense of balance and strength in just a few moments?

When we go through challenges, it’s easy to feel like we’re being thrown off course. In this Micro Meditation, Michael guides you through a simple yet powerful practice to help you feel more grounded—just like a mighty oak tree standing firm in the wind. Whether you’re feeling overwhelmed or just need a moment of stillness, this meditation will help you root down and find stability.

Experience a short, calming meditation designed to help you feel more centered.
Learn how mindfulness can support resilience and emotional strength.
Discover a simple grounding technique you can use anytime life feels overwhelming.

Take a deep breath, press play, and let this meditation help you feel strong, stable, and grounded—no matter what life brings your way.

Episode Flow:

00:00 Introduction to Micro Meditation

00:28 Finding Your Ground

00:57 Settling In and Preparing

01:29 Breathing and Visualization

01:52 Embracing the Oak Tree Spirit

02:59 Conclusion and Encouragement

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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.

194 | The Digital Wellness Detox Tip That Can Boost Your Transformation and Resilience

Fri, 21 Mar 2025 11:30:00 -0400

Ever find yourself scrolling through social media and feeling worse about yourself? You’re not alone. But what if you could take back your joy and confidence starting today?

Healing is hard enough without social media making you question your progress or self-worth. In this episode, Michael shares three powerful reflections to help you redefine your identity, take control of your digital space, and silence the voice of comparison. Plus, a reminder you need to hear: You are a badass survivor.

Key Learnings:

Learn the three key questions that will help you embrace who you’re becoming.
Find out how social media might be stealing your joy—and what you can do about it.
Get a powerful mindset shift to remind you of your strength and resilience.

Press play now and take back your joy, confidence, and sense of self—one small step at a time.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the microdose meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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, microdose 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.

#193 | Becoming Whole Again - How Small Moments Shape Your New Identity and Build Resilience After Physical Trauma

Wed, 19 Mar 2025 07:11:00 -0400

What if rebuilding your identity after trauma isn’t about going back—but about stepping into who you are meant to become?

Healing isn’t just about recovery—it’s about transformation. In this episode of Whole Again (formerly The Kintsugi Podcast), Michael shares why embracing change is essential to reclaiming your strength. He also reveals three powerful lessons to help you release the past, navigate uncertainty, and step fully into your new identity.

Learn why letting go of who you were is the key to moving forward.
Discover how vulnerability can guide you to a stronger, more authentic self.
Understand how small, unseen moments shape your identity more than big breakthroughs.

Take a deep breath and press play—this episode will help you embrace your journey and step into who you are becoming.

00:00 Introduction and Episode Overview

00:48 Thank You and Acknowledgements

01:30 Podcast Rebranding Explanation

02:02 The Concept of Kintsugi

05:20 Three Lessons for Identity Transformation

05:36 Lesson 1: Letting Go of the Past

09:19 Lesson 2: Embracing Vulnerability

12:54 Lesson 3: Small Steps to a New Identity

14:31 Conclusion and Final Thoughts

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the microdose meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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, microdose 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.

Are You Ready To Feel Whole Again?

Tue, 18 Mar 2025 07:11:00 -0400

What if I told you that healing from injury and trauma isn’t about returning to who you were?

Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma Through Kintsugi Wisdom gives you the support you need to heal, grow stronger, and embrace who you are becoming.

Inspired by the Japanese art of “Golden Repair,” Kintsugi teaches us that even when life breaks us, we can rebuild—stronger, wiser, and more beautiful than before.

Listen to discover how to:

Overcome self-doubt, imposter syndrome, and perfectionism by shifting your mindset.
Build emotional resilience and manage stress through mindfulness, breathwork, and grounding techniques.
Cultivate self-love, gratitude, and confidence to support your healing and transformation.

I’m Michael O’Brien—husband, Girl Dadx2, son, friend, animal lover, and survivor. After a near-death cycling accident—what I call My Last Bad Day—the metaphor of Kintsugi helped me see that I could be whole again.

Today, as a coach, speaker, and meditation teacher, I offer a steady hand to support you on your healing journey and help you fully step into the person you are becoming.

Join me every Monday, Wednesday, and Friday for micro-episodes designed to help you embrace the Kintsugi spirit within you and truly feel Whole Again.

Start your journey now with Episode 193, a fan-favorite on how Kintsugi can transform your healing process.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the microdose meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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, microdose 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.

#192 | A Serenity Prayer Microdose Meditation For Acceptance, Stress Management and Resilience

Mon, 17 Mar 2025 07:11:00 -0400

Feeling overwhelmed or stuck in pain? What if a simple meditation could help you find peace and resilience?

Healing isn’t just about the physical—it’s about emotional and mental recovery, too. In this special Micro-Meditation episode, Michael shares a short yet powerful practice based on the serenity prayer. This guided meditation will help you embrace mindfulness, release stress, and find strength in the present moment.

Experience a calming micro-meditation to support your healing journey.
Learn how acceptance and mindfulness can transform your perspective.
Discover how small moments of stillness can create lasting resilience.

Take a deep breath, press play, and let this meditation guide you toward peace and transformation.

Episode Flow:

00:00 Introduction to Micro Meditation

00:27 Setting the Scene: Personal Story and Song

01:14 Guided Meditation: Serenity Prayer

03:12 Closing Thoughts and Encouragement

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the microdose meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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, microdose 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.

#191 | The Mindset Shift For Stress Management, Resilience and Digital Wellness

Fri, 14 Mar 2025 08:15:00 -0400

Are you constantly checking your phone, feeling pulled in a thousand directions, and struggling to focus? What if a simple mindset shift could change everything?

In today's fast-paced, always-on world, we often feel like everything is urgent. But the truth is, not everything needs your immediate attention. In this episode, Michael shares a powerful shift in perspective that can help you reclaim your time, focus, and inner peace. You’ll also learn a simple digital wellness tip that can reduce stress and improve your overall well-being.

Discover the one question that will help you prioritize what truly matters.
Learn why turning off notifications can improve your mental, social, and physical health.
Adopt a mindset shift that creates a lasting ripple effect in your life and the world around you.

Take back your power—press play now and learn how to slow down, focus, and build resilience through mindfulness.

Show Flow:

00:00 Introduction and Gratitude

01:19 Three Key Takeaways

01:50 The Important Question

02:55 Digital Wellness Tip

05:51 Mindset Shift for a Ripple Effect

08:43 Conclusion and Recap

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the microdose meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

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, microdose 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.

#190 | Why Chasing This One Thing Blocks Your Healing and Transformation

Wed, 12 Mar 2025 07:11:00 -0400

It took almost dying to discover this lesson and in this episode of Whole Again I want to share it with you. It's the one thing that most of us are chasing and it blocks our healing and transformation.

In a world filled with checklists and quick fixes, we’re often told what we need to do to be happy. But what if the real answer isn’t something to achieve, but something to realize? In this episode of Whole Again, I share the biggest lesson from my recovery—one that took me decades to understand but changed everything once he did.

Takeaways:

Discover the hidden belief that may be keeping you from true happiness.
Learn how to shift from seeking external validation to embracing your own worth.
Find out how to rewrite the story you tell yourself and step into the truth of your resilience.

Press play and uncover the one thing you truly want—and how to embrace it right now.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I'm a husband, father, son, and friend. I'm also an executive coach, speaker, and meditation teacher, and I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer,” as they say. I was involved in a cycling accident, and my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learned in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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.

#189 | The Power of a Simple Breath: A Microdose Meditation Gratitude Practice For Healing, Growth, and Resilience

Mon, 10 Mar 2025 07:11:00 -0400

Monday's Micro Dose of Mindfulness: Embracing Gratitude

In this episode of Monday's Micro Dose of Mindfulness, Michael guides listeners through a brief gratitude meditation. He shares his personal experience of discovering gratitude during his recovery and emphasizes its importance in healing. Listeners are invited to settle into a comfortable position, focus on their breath, and reflect on what they are grateful for about their bodies. The session concludes with a reminder of the power of gratitude and an invitation to explore more mindfulness practices through Michael's app.

00:00 Introduction to Monday's Micro Dose of Mindfulness

00:28 Starting the Gratitude Practice

01:10 Focusing on the Body

01:35 Concluding the Practice

02:32 Final Thoughts and Additional Resources

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in this podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you you you’re not alone in your journey. We’ve got this!

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: Small Steps to Healing, Growth, and 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, 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 overwhelm 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.

#188 | The Hidden Trauma in Your Body—And a Simple Micro-Meditation Trick to Release It

Fri, 07 Mar 2025 07:11:00 -0400

Feeling constantly tense without knowing why? Struggling to reclaim control over your phone and your peace of mind?

In the journey of resilience and transformation, we often overlook the tension we carry in our bodies and the impact of digital overwhelm on our mental well-being. In this episode, we explore a powerful mindfulness practice—progressive muscle relaxation—to help release stored trauma and bring calm back into your life. Plus, learn a simple digital wellness tip (with a surprising nod to Miley Cyrus!) to help you regain control of your phone habits.

Discover how progressive muscle relaxation can support healing from trauma and stress.
Learn a practical micro-meditation technique to enhance body awareness and resilience.
Take back control of your phone use for a more intentional and balanced life.

Press play now to unlock powerful tools for mindfulness, healing, and digital well-being through the philosophy of Kintsugi!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#187 | Can You Trust Your Body Again? Here’s How to Rebuild That Connection to Heal, Grow and Stay Resilient

Wed, 05 Mar 2025 07:11:00 -0400

Rebuilding Trust in Your Body: A Kintsugi Approach

Have you ever felt like your body betrayed you? After illness, injury, or trauma, trusting your body again can feel impossible.

Losing trust in your body can bring fear, frustration, and a sense of losing control. But what if you could rebuild that trust—one small step at a time? In this episode, we explore why trust in the body is essential, what causes it to break, and how to restore it using a mindful and compassionate approach.

In this episode:

Discover why trust in your body is key to healing and resilience.
Learn simple practices to listen to your body without judgment.
Explore the power of reframing your perspective and using mantras for self-support.

The episode delves into the impact of trauma on body trust and shares actionable steps to regain it through small, incremental changes, mindful listening, reframing negative thoughts, and using empowering mantras. Michael encourages you to celebrate small wins and be patient with their healing process.

00:00 Introduction: Trusting Your Body Again

00:33 The Importance of Trust

01:39 The Impact of Trauma on Trust

07:46 Rebuilding Trust: Small Steps and Listening

09:43 Reframing and Mantras for Healing

11:28 Conclusion and Next Steps

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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:Small Steps to Healing, Growth, and 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, 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 overwhelm 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.

#186 | The Power of Intention: A Microdose Meditation for Physical Trauma Survivors to Rebuild Resilience

Mon, 03 Mar 2025 07:11:00 -0400

Monday Micro Meditation: Setting Intentions

This micro-meditation episode guides listeners to find a comfortable position, focus on their breathing, and set intentions for the day. It encourages relaxation and self-reflection on how one wishes to show up for themselves and others. The meditation can be revisited anytime by downloading or sharing it with a friend, reinforcing support and resilience.

00:00 Introduction to Monday's Micro Meditation

00:37 Setting Intentions for the Day

00:56 Closing and Additional Resources

If this episode sparked something within you, please download it and share it with a friend.

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The Kintsugi Podcast is your space for healing, self-improvement, and personal growth. Through mindfulness, meditation, and mindset shifts, we explore self-healing, overcoming adversity, and managing stress. Prioritize your mental, physical, and digital wellness while reclaiming happiness and resilience on your journey.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#185 | A Simple Mindfulness Practice for Resilience (Mindset Shifts for Post-Traumatic Growth & Digital Wellness)

Fri, 28 Feb 2025 07:11:00 -0400

This mindset shift might be exactly what you've been looking for.

In today’s episode of The Kintsugi Podcast, I share a simple yet powerful grounding practice to get out of your head and into the present moment. Plus, I dive into a surprising fact: we touch our phones 2,600 times a day—and what that means for our mental and physical wellness and healing.

Want to scroll less and live more? Start with awareness. Michael shares an easy first step to enhance your digital wellness and invites you to take his free Smartphone Wellness Check to get a personalized assessment.

What You’ll Learn in This Episode:

A quick grounding exercise to shift your mindset and reduce stress
The shocking stats on how often we touch our phones daily
A simple first step to improve your digital wellness
How awareness can help you create space for a more mindful life.

If this episode sparked something within you, please download and share with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of microdose meditations, wellness and resilience tips, and guidance for post-traumatic growth that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

Kintsugi Podcast is your space for healing, self-improvement, and personal growth. Through mindfulness, meditation, and mindset shifts, we explore self-healing, overcoming adversity, and managing stress. Prioritize your mental, physical, and digital wellness while reclaiming happiness and resilience on your journey.

#184 | Why Most People Stay Stuck—And the Resilience Formula That Can Change Everything

Wed, 26 Feb 2025 07:11:00 -0400

Change isn’t just about willpower—it’s about resilience, mindset shifts, community and strategy. Whether you're healing from trauma, overcoming self-doubt, or stepping into your strength, real transformation requires more than just a desire to change and you can do it because you're a survivor!

For decades, psychologists and change theorists have studied why some people transform their lives while others stay stuck. The original Change Formula, created by Beckhard and Harris, is: (D x V x F) > R

(Dissatisfaction x Vision x First Steps must be greater than Resistance)

But real, lasting change goes beyond just taking the first step. It requires community and consistency. That’s why I’ve revised the formula to reflect what truly makes transformation possible: (D x V x F) ᶜ x K > R

(Dissatisfaction x Vision x First Steps, to the power of Community, multiplied by Consistency, must be greater than Resistance)

In this episode, I break down how to apply this resilience-based formula to your healing journey, self-worth, and breaking free from old patterns. Plus, we’ll tackle the biggest roadblocks—your inner critic, fear, and resistance to change—and how to push through them with self-compassion and strategy.

What You’ll Learn in This Episode:

The original Change Formula and why it works—but also why it’s incomplete

How resilience, community, and consistency make change sustainable

How to quiet your inner critic and build a mindset that supports growth

Why trauma can make change feel impossible—and how to move forward anyway

How to use (D x V x F)ᶜ x K > R to create change and reclaim your strength

Small, actionable steps to help you overcome resistance and take the first step

Key Mindset Shifts:

Resilience isn’t just about bouncing back—it’s about learning to rebuild.
Your inner critic is the biggest liar you know—don’t let it dictate your story.
Healing is nonlinear, but every small step forward is still progress.
You don’t have to do this alone—community and consistency matter.

If this episode sparked something within you, please download and share with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#183 | What SNL Can Teach You About Resilience, Mindset Shifts & Healing

Fri, 21 Feb 2025 12:11:00 -0400

Welcome to The Kintsugi Podcast, where you can let go of stress and perfectionism and feel more grounded and connected to life.

Five decades of laughter, chaos, and culture-shifting moments. And as I watched every special, every clip, every behind-the-scenes story, I realized something: SNL isn’t just a show. It’s a masterclass in mindset, resilience, and life.

In this episode, I’m sharing five powerful lessons from SNL’s 50-year run that you can take and make your own whether it’s about showing up before you’re ready, trusting the messy process, or risking it for the biscuit. Because life, like live TV, doesn’t wait for perfection. The show must go on at 11:30 pm, of course.

Key moments of this interview:

0:20 SNL’s 50th Anniversary Reflection

2:20 Lesson #1: You’re Never Truly Ready

4:32 Lesson #2: Trust the Process

6:33 Lesson #3: We’re Bad Before We Get Better

8:34 Lesson #4: Risk It for the Biscuit

10:35 Lesson #5: Music Is Medicine

12:53 Laughter as a Way to Cope

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#182 | How to Stay Resilient When Life Feels Heavy (Mindset Shifts for Post-Traumatic Growth)

Thu, 13 Feb 2025 12:12:00 -0400

This week on the Kintsugi Podcast, I’m asking the real question, how are you, really? If life has felt heavy, chaotic, or downright exhausting, you’re not alone. I’ve been feeling it too. But here’s what I know: anger burns fast, but compassion, kindness, and love? They last.

In this episode, we pause, breathe, and reflect on the small moments of hope that keep us going. We’ll talk about staying present, paying attention, and showing up even when it’s hard. Because together, we go far. Take a deep breath, tune in, and let’s find our way forward.

Key moments of this interview:

0:27 Checking In With Yourself

1:12 The Distraction Trap

2:54 A Breath to Reset

3:56 Finding Hope in Small Moments

5:46 Seeing Goodness in Others

7:17 The Ripple Effect of Your Actions

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#181| The Super Bowl & the Mindset of Winning (Resilience & Post-Traumatic Growth in High-Pressure Moments)

Fri, 07 Feb 2025 19:47:00 -0400

Super Bowl Sunday isn’t just about touchdowns, commercials, or how many times Taylor Swift makes it on-screen. It’s a masterclass in mindset, the game within the game. This week, I break down the invisible battle happening on the field, the way players talk to themselves in high-pressure moments, and why the team that holds their goal loosely will come out on top.

And just like in football, in life, we thrive when we ease our grip on expectations and stay present. Also, a bold prediction: guacamole is about to become the new caviar. Buckle up, it’s game time.

Key moments of this interview:

0:28 Super Bowl Sunday & Predictions

2:00 The Guacamole & Egg Crisis Prediction

4:56 The Team That Holds Their Goal Loosely Will Win

5:35 The Power of Being in the Present Moment

7:21 Final Super Bowl Predictions

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#180 | Why Embracing the Unknown Can Strengthen Your Resilience & Healing Journey

Fri, 31 Jan 2025 13:33:00 -0400

We’ve all been there, that moment when we don’t have the answer, and suddenly, panic sets in. Society has tricked us into thinking we need to know everything all the time.

But what if we embraced not knowing? In this episode, I explore the illusion of certainty, the fear of “I don’t know,” and how shifting our response can build trust and connection. Plus, a surprising twist on Mel Robbins’ viral “Let Them” philosophy. Join me as we rethink what it means to cross the bridge to our own holy grail. Let’s celebrate the unknown together.

Sage Justice: Can Mel Robbins Trademark Your Words

Key moments of this episode:

0:29 - Monty Python and the Holy Grail

1:13 Unrealistic Expectation of Knowing Everything

3:39 How to Respond When You Don’t Know the Answer

4:12 Shifting Your Mindset About Knowledge

5:12 The 'Let Them' Controversy

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#179 | How to Protect Your Peace & Reframe Negativity for Healing & Resilience

Fri, 24 Jan 2025 12:11:00 -0400

In this episode of the Kintsugi Podcast, I invite you to pause, breathe, and explore how we can dance differently with life’s vortexes. Whether it’s the swirling energy of political chaos like Trump 2.0 or the relentless chatter of our own inner critic.

Together, we’ll discuss how to protect your peace, reframe negativity, and use leverage and perspective to transform challenges into opportunities for growth. From navigating external noise to rewriting the story we tell ourselves, this episode is about finding clarity, strength, and resilience in the face of it all.

Take a breath and let’s begin building a better tomorrow, one mindful moment at a time.

Key moments of this interview:

0:00 Pause, breath, reflect

1:37 Trump 2.0 and the Vortex

6:45 Dancing with the Vortex

9:29 Reframing the Inner Critic

11:14 Practical Advice for Energy Protection

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#178 | Why Compassion, Not Just Empathy, Is Key to Healing & Building Resilience

Fri, 17 Jan 2025 12:11:00 -0400

This week on the Kintsugi Podcast, I celebrated National Sticker Day by handing out 1,000 glow-in-the-dark stickers because stickers aren’t just for kids, they’re for everyone. They’re more than decoration; they’re reminders to pause, breathe, and reflect. I also explored the power of compassion over empathy and shared how you can help communities affected by the California wildfires through our new "Choose Compassion" sweatshirt. Plus, we unpacked the myth of 10,000 steps and revisited the timeless "white t-shirt" habits of wellness—simple, effective practices that never go out of style. Let’s approach health with care, discernment, and heart.

Key moments of this interview:

0:20 National Sticker Day

3:10 Compassion vs. Empathy

5:30 History of 10,000 Steps & the Marketing Behind It

8:23 Finding Your Own Wellness Path

13:50 The "White T-Shirt" Wellness Habits

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#176 | How to Make New Year’s Resolutions Stick (Mindset Shifts for Post-Traumatic Growth & Resilience)

Fri, 03 Jan 2025 14:11:00 -0400

As we step into 2025, let’s talk about resolutions…the hopes, the hype, and why they often fizzle out. In this episode, I share the surprising origins of New Year’s resolutions (hint: thank the Babylonians), the importance of building a solid foundation, and why small, consistent steps matter more than big leaps.

Together, we’ll explore how to align with our values, surround ourselves with the right people, and create a story that empowers us to succeed. Let’s defy the odds, celebrate our scars, and make this year one of resilience, joy, and ripples of positive change.

Key moments of this interview:

1:15 Origins of New Year’s Resolutions

5:16 The Importance of a Strong Foundation

6:28 Four Cornerstones of a Strong Foundation

9:29 Why Small Steps Matter

If this episode sparked something within you, please download it and share it with a friend.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#175 | How to Navigate Life with Less Stress (Mindset Shifts for Healing & Post-Traumatic Growth)

Sat, 28 Dec 2024 16:53:00 -0400

This week on The Kintsugi Podcast, I reflect on the power of pictures to tell our stories—not just the glossy highlights we love to share, but the muddy, imperfect moments that shape us too. Inspired by my camera roll and a beautiful Rumi poem, I explore how embracing every emotion, every snapshot of life, helps us live more fully. As we close one year and step into the next, let’s pause, breathe, reflect, and welcome all of our moments with open arms. Together, we can rewrite our stories, celebrating every scar as a golden symbol of resilience.

Key moments of this interview:

0:20 The Origin of "A Picture Is Worth 1,000 Words"

2:17 Reflecting on the Year Through Photos

7:02 Rumi's Poem "The Guest House"

9:20 Mindfulness as Reflection

11:30 Setting Intentions for 2025

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#174 | What My Cousin Vinny Can Teach Us About Resilience, Healing & Defying Expectations

Fri, 20 Dec 2024 19:53:00 -0400

Hey friends, it’s Michael, and this week on The Kintsugi Podcast, we’re diving into a lesson wrapped in humor, grit, and the unconventional wisdom of My Cousin Vinny. Life often feels like a courtroom drama—facing challenges, doubting yourself, and wondering if your voice even matters. But just like Vinny’s unorthodox approach turned the tide, I’m here to remind you that your uniqueness is your power. When the world feels overwhelming, take a breath, pause, and reflect. Together, let’s embrace our imperfections, defy convention, and make ripples of change. You’ve survived 100% of your hardest moments—let’s keep going.

Key moments of this interview:

1:00 Setting the Scene of My Cousin Vinny

3:00 Relating Vinny’s Struggles to Real Life

5:00 The Case for a Better World

7:00 Reflections on Being an Unconventional Guest

11:00 Lessons from Vinny’s Unconventional Approach

If this episode sparked something within you, please download it and share it with a friend.

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Let's celebrate our scars as golden symbols of resilience and strength.

#173 | What Your Spotify Wrapped Can Teach You (Mindset Shifts for Post-Traumatic Growth & Connection)

Fri, 13 Dec 2024 12:11:00 -0400

It’s that time of year again when Spotify Wrapped shows us what we listened to most, and it got me thinking: what if there was a Wrapped for our lives? While Spotify shows us how we spent our time listening, it doesn’t capture where our true attention went. In this episode, I dive into the idea that attention, not time, is our most precious resource. Inspired by my own Wrapped stats (and some thought-provoking reflections), we’ll explore how distractions shape us and how intentional focus can reconnect us. As we wrap up 2024, let’s consider: what truly brought you joy? And how will you direct your attention in 2025?

Key moments of this interview:

0:30 Spotify Wrapped

2:33 Time isn’t our most precious resource

5:05 Reclaiming your attention

8:39 Listen to your body

12:50 Attention is connection

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#172 | Why Embracing Imperfections & Gratitude Are Keys to Healing, Transformation, Resilience

Sat, 07 Dec 2024 13:03:00 -0400

This week on the Kintsugi Podcast, I discussed the new chapter of the podcast and a deeper conversation about resilience, healing, and embracing our imperfections. Reflecting on the journey so far, I shared the joys, challenges, and lessons that have shaped this space, including the moments when I almost walked away. Life, like Kintsugi, teaches us that the cracks in our stories are what make them beautiful. As I look ahead to Chapter 3 of the Kintsugi Podcast, I’m shifting gears to shorter, impactful episodes designed to inspire transformation, not just transaction. Let’s rediscover hope, breathe deeply, and create ripples of change together.

Thank You for being here and giving your attention to the podcast over the last two chapters.

Key moments of this interview:

1:00 Discovering Shared Humanity

3:20 The Decision to Restart the Podcast

6:00 The Challenges of Podcasting

10:00 Introducing Chapter 3

12:00 Shifting the Conversation Within

If this episode sparked something within you, please download it and share it with a friend.

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Let's celebrate our scars as golden symbols of resilience and strength.

#171 | How Kelly Cervantes Found Purpose in Grief & the Mindset Shifts That Helped Her Heal

Thu, 28 Nov 2024 20:32:00 -0400

This week on the Kintsugi Podcast, I sat down with Kelly Cervantes, a mother, advocate, and author of Normal Broken. Kelly opened up about her journey through the unimaginable loss of her daughter, Adelaide, who was diagnosed with a rare and devastating epilepsy syndrome. Her story is one of heartbreak, love, and unyielding resilience. Kelly shares how grief isn’t something you “get over” but a testament to the depth of love you’ve known. This conversation is raw, profoundly human and a reminder that through the cracks of life’s greatest challenges, we can find light, connection, and purpose.

Key moments of this interview:

5:00 About Kelly Cervantes

15:00 Adelaide’s Diagnosis and Journey

24:20 Navigating Loss and Finding Purpose

30:55 Balancing Joy and Suffering

36:00 Grieving Differently as a Couple

39:39 The Strength Found in Community

50:00 Healing Through Vulnerability

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#170 | How Kintsugi Teaches Us to Heal, Embrace Our Scars & Find Resilience

Wed, 20 Nov 2024 00:51:00 -0400

In this heartfelt (and oddly on-brand) episode of The Kintsugi Podcast, I sit down with Miya Smith, an incredible Kintsugi artist whose story is as golden as the art itself. Miya takes us on a journey from her roots in Japan to her life in California, sharing how she mastered the intricate art of mending broken pottery with gold. Together, we dive into the beautiful philosophy of Kintsugi; embracing imperfections, celebrating scars, and turning life’s cracks into art. Honestly, it’s like my podcast title finally earned its keep! Tune in for inspiration, laughs, and maybe even a little golden repair for your soul.

Key moments of this interview:

3:30 A Charming Tale of How Miya Met Her Husband

7:30 Miya’s Journey to Becoming a Kintsugi Artist

13:30 The History and Origins of Kintsugi

25:30 The Process of Traditional Kintsugi

35:30 Emotional Reactions to Kintsugi

46:12 Modern vs. Traditional Kintsugi

49:00 The Message of Kintsugi for Today’s Society

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#169 | The Power of Collective Resilience: Healing & Post-Traumatic Growth with Adam Pearce

Tue, 12 Nov 2024 12:11:00 -0400

In this episode, I had the absolute privilege of sitting down with Adam Pearce, last year’s CNN Hero of the Year, to talk about the profound journey he and his family took after his brother Kevin, a rising professional snowboarder, sustained a traumatic brain injury that changed their lives forever.

Adam opened up about their powerful experience navigating brain injury, resilience, and building the Love Your Brain foundation, which now supports countless others facing similar challenges.

Our conversation dives into the essence of resilience, the strength of community, and the lifelong journey toward healing and acceptance. You’ll be moved by Adam’s story, his insight, and the beautiful mission of Love Your Brain.

Key moments of this interview:

1:30 Introduction of Adam Pearce

8:00 The accident that changed everything

15:00 How Kevin learned about acceptance

31:00 Launching Love Your Brain Foundation

37:00 The transformative power of yoga and mindfulness

41:00 How important connection is during recovery

47:00 CNN Hero of the Year

Connect with Adam and Love Your Brain via Instagram and Web

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#168 | How to Move Forward After Disappointment: A Mindset Shift for Resilience and Transformation

Thu, 07 Nov 2024 12:50:00 -0400

In this episode, I sit down the morning after the election, exhausted but compelled to share my raw thoughts with you. As the dust settles, I'm caught between disbelief and a strange, aching hope, a hope that I nearly lost this week as I rushed my dog, aptly named Hope, to a life-saving surgery. Her fight to survive feels like a mirror to this moment in America: painful, uncertain, yet oddly resilient. This isn’t just about politics; it’s about who we are, what we believe in, and how we pick ourselves up. Join me as I grapple with the tension and try to find a way forward.

Key moments of this interview:

0:30 My emergency vet visit

3:10 My election disappointment and emotions

8:00 My urgent message for hope

11:20 How we move forward together

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#167 | Finding Healing & Resilience in Prison with Portia Louder (Post-Traumatic Growth & Mindset Shifts)

Tue, 29 Oct 2024 11:11:00 -0400

In this episode of the Kintsugi Podcast, I sit down with Portia Louder, whose story of resilience and redemption is both heartbreaking and deeply inspiring. Portia opens up about the choices that led her to a federal prison, far from her family and community and the profound lessons she discovered behind bars.

She shares how, through unimaginable loss and struggle, she found healing by connecting with others who had their own stories of pain and transformation. Her journey reminds us all that even in our lowest moments, we can find strength, compassion, and the courage to rebuild.

Portia’s story speaks to anyone who’s ever felt broken but believes in the possibility of a second chance.

Key moments of this interview:

2:00 Introduction of Portia Louder

7:30 Early childhood struggles

20:00 The real estate scheme that changed my life

27:00 The day I found out I was going to prison

37:00 Finding genuine connection in prison

43:00 Compassion and kindness in prison

54:00 Rediscovering freedom and identity in prison

Connect with Portia:

Website, Instagram, LinkedIn

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Let's celebrate our scars as golden symbols of resilience and strength.

#166 | From Addiction to Healing: Chef Babette Davis on Self-Care, Transformation, and Resilience

Tue, 22 Oct 2024 11:11:00 -0400

On this episode of the Kintsugi Podcast, we dive deep into the human journey of transformation, resilience, and self-love. I had the pleasure of sitting down with the inspirational Chef Babette Davis. At 73, Babette is a force of nature—strong, vibrant, and unapologetically authentic. We talked about everything from her past struggles with addiction to her commitment to plant-based living and how it’s reshaped her life. What stood out most was her passion for understanding our connection to the planet and how our choices impact not only our health but the world around us. This is a story of growth, healing, and finding purpose. Tune in and be inspired by Babette's journey.

Key moments of this interview:

2:00 Introduction of Chef Babette Davis

5:20 The Importance of Self-Love and Connection

9:00 Living with purpose

14:00 From Crack Addiction to Healing

32:00 Maintaining Health As We Age

35:50 Insights on Food Marketing and Misconceptions

40:00 Connection between diet and inflammation

46:00 Transitioning to Plant-Based Living

52:00 Aging With Grace

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Let's celebrate our scars as golden symbols of resilience and strength.

In this transformative podcast, 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, 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 overwhelm 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.

#165 | Biking Across America: A Journey of Resilience, Healing & Transformation - Chapter 11

Tue, 15 Oct 2024 11:11:00 -0400

This episode wraps up the final segment of my journey biking across America, a ride that took me from the rugged coasts of Oregon to the heart of Washington, D.C. Along the way, I experienced the vast beauty of this country and the profound stories of the people I met. From laughter to tears, from hope to heartbreak, each mile brought a deeper understanding of what it means to be connected. America isn’t perfect, but it’s resilient. And if there’s one thing I’ve learned, it’s that our ability to heal and grow together is the greatest story we can write. Tune in as we face “the home stretch” and a plea to all my fellow Americans to help make our future better.

Key moments of this interview:

2:00 Acknowledging America's Beauty and Blemishes

4:00 The Power of Healing and Coming Together

9:00 My Encounter with President Trump

13:45 Encouragement to Vote for Change

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Let's celebrate our scars as golden symbols of resilience and strength.

#164 | Battling Cancer with Grit & Grace: Karrah Teruya’s Story of Resilience, Self-Care & Healing

Tue, 08 Oct 2024 13:28:00 -0400

This episode is a deeply personal one, featuring my friend Karrah Teruya, who has faced the unimaginable battle against cancer not just once but three times. Karrah’s story is one of raw courage and resilience, told with a transparency that will move you to your core. We dive into the moments of fear, pain, and uncertainty but also the beauty and clarity that comes when life’s fragility is laid bare. Karrah is a warrior in every sense, and her willingness to share her story will leave you reflecting on your own life. Take a moment to listen - her strength is palpable.

Key moments of this interview:

9:10 How Karrah met her husband

23:30 The moment Karrah found out she had cancer

29:15 Finding clarity in near-death experiences

34:00 Physical aftermath of surviving cancer 3 times

40:30 Grieving the loss of a normal life

47:30 Embracing the complexity of healing

53:45 Navigating expectations of healing and recovering

57:30 Accepting the uncertainty of life post-cancer

1:08:30 Reclaiming femininity through baldness

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Let's celebrate our scars as golden symbols of resilience and strength.

#163 | Why More Time Isn’t the Answer: Dr. Cassie Holmes on Finding True Happiness & Transformation

Mon, 30 Sep 2024 21:20:00 -0400

In this episode, I sit down with Dr. Cassie Holmes, someone who truly gets what it means to chase happiness and fulfillment.

We all want more time, right? But what if more time doesn’t make us happier? Dr. Holmes breaks it down in a real and relatable way, showing us that it’s not about cramming more into our days but about being intentional with the time we already have.

We talk about finding joy in the small moments and creating a life that feels meaningful, not just busy. If you’ve ever wondered how to make your days feel richer, this conversation is for you.

Key moments of this interview:

2:15 Who is Dr. Cassie Holmes?

10:00 How life events influence happiness

15:30 How much time is ideal for happiness

25:00 Why social connection is required for happiness

33:50 How to be happier at work

46:00 The five whys exercise for personal purpose

1:00:00 Why you need to write your own eulogy

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Let's celebrate our scars as golden symbols of resilience and strength.

#162 | The Four Immeasurables: How Loving Kindness Can Help Us Heal, Transformation and Build Resilience

Tue, 24 Sep 2024 11:11:00 -0400

In this episode, I sat down with one of my own meditation teachers, Sharon Salzberg, to explore the deeper meaning of loving-kindness and how it’s more than just a soft, sentimental idea. It’s about connection, resilience, and creating positive change. We discuss how small margins, like voting or simple acts of kindness, can ripple out into the world and impact those around us.

This conversation became personal for me. Her teachings helped me through my recovery, and I know they can help you through these times of division and uncertainty. Together, we can become better and build a kinder world.

Key moments of this interview:

2:40 Introduction of Sharon Salzberg

6:15 Sharon’s Journey into Meditation

12:45 Facing Adversity and Growing Through the 60s and 70s

20:50 The Power of Loving Kindness in Election Cycles

27:30 The Four Immeasurables

36:00 Choosing Loving Kindness Over Anger

44:00 The Importance of Self-Compassion

52:00 The Power of Equanimity

Connection with Sharon via:

Instagram: https://www.instagram.com/sharonsalzberg/

Her Website: https://www.sharonsalzberg.com/

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#161 | You're Never Too Old: Healing, Transformation and Resilience During My Bike Ride Across America - Chapter 10

Tue, 17 Sep 2024 11:11:00 -0400

This episode of the Kintsugi Podcast is a heartfelt journey about reinvention—mine, yours, and the world around us. Continuing on with my open awareness segment, as I biked across America, passing through places like West Virginia and Pittsburgh, I met people who embodied the idea that it's never too late to start fresh. Age is just a number, and it's never too late to learn something new or take on a new challenge. I hope this episode inspires you to break through your own limiting beliefs and embrace the endless possibilities that life offers. Let's reinvent ourselves, one mindful breath at a time. Tune in, and let's grow together.

Key moments of this interview:

1:00 Journey across America

3:10 Inspiring encounter with a 79-year-old cyclist

5:00 Reinventing yourself at any age

7:45 Embracing the Kintsugi spirit

If this episode sparked something within you, please download it and share it with a friend.

If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

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Let's celebrate our scars as golden symbols of resilience and strength.

#160 | How Olympic Gold Medalist Joe Jacobi Embraces Life’s Challenges with Resilience & Intention

Tue, 10 Sep 2024 14:50:00 -0400

In this episode of the Kintsugi Podcast, I had the absolute privilege of sitting down with Olympic Gold Medalist Joe Jacobi.

We dive deep into the metaphorical and literal rivers of life, exploring how navigating the rocks and rapids isn't something to be feared but embraced.

Joe’s insights on resilience, course correction, and the importance of starting with intention left me inspired and ready to tackle life's currents head-on. Whether you're navigating your own challenges or just in need of a fresh perspective, I know Joe's wisdom will resonate with you.

Take a moment, breathe, and join us on this river run.

Key moments of this interview:

4:00 The start-line mentality

10:00 The keys to Joe’s Olympic victory

21:20 The importance of course correction

26:02 Embracing the rocks

32:00 Adjusting and adapting

40:00 The value of recovery in sports and life

44:00 The performance pyramid

Ways to Connect with Joe:

Website | Instagram | LinkedIn

If this episode sparked something within you, please download it and share it with a friend.

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Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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:Small Steps to Healing, Growth, and 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, 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 overwhelm 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.

#159 | From Tragedy to Triumph: How J.R. Martinez Turns Trauma into Resilience, Transformation & Healing

Tue, 03 Sep 2024 11:11:00 -0400

In this deeply moving episode of the Kintsugi Podcast, I sit down with J.R. Martinez, a man whose story is etched in resilience and gratitude. If you don’t know who J.R. is, he’s an actor, speaker, author, and Army veteran.

As J.R. takes us back to the day his life changed forever, when his Humvee hit a roadside bomb in Iraq, he shares not just the physical scars but the emotional ones, too. These scars tell tales of pain, survival, and transformation. What struck me most was J.R.'s ability to find beauty and purpose even in his darkest moments. His journey is a testament to the human spirit's capacity to turn tragedy into a blessing.

Key moments of this interview:

3:30 How scars tell powerful stories

6:45 The importance of reconnecting with purpose

18:00 JR’s early childhood and challenges

26:00 How resilience is developed

34:30 The story of JR’s accident and recovery

41:40 Managing triggers and emotional responses

53:00 Breaking the cycle of trauma

If this episode sparked something within you, please download it and share it with a friend.

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Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#158 | How Jennifer Thompson Found Healing, Transformation and Resilience After Trauma & Became a Voice for Justice

Tue, 27 Aug 2024 11:11:00 -0400

On this episode of the Kintsugi Podcast, I sit down with Jennifer Thompson, whose public story of survival and advocacy has reached millions.

Jennifer’s journey began with a horrific sexual assault that led to the wrongful conviction of an innocent man, a story that garnered national attention. But her story didn’t end there. Jennifer transformed her pain into purpose, becoming a fierce advocate for justice and the co-founder of Healing Justice. In our conversation, Jennifer opens up about the challenges of living through such a public ordeal, the power of forgiveness, and her mission to help others find healing after trauma. This episode is a powerful testament of resilience and the impact of using one’s voice for change.

*Given the sensitive topics we cover, please give care if you watch or listen.

Key moments of this interview:

10:50 The story of what happened to Jennifer Thompson

17:15 The wrongful conviction of Ronald Cotton

20:30 The impact of the wrongful conviction on Jennifer

26:15 The moment Jennifer learned of Ronald’s innocence

34:40 Jennifer’s meeting with Ronald Cotton

45:05 The impact of micro traumas

50:42 Jennifer's thoughts on forgiveness

1:00:00 The Healing Justice retreats

Jennifer's Social Media and Contact Information:

Instagram: @Healing_Justice

Facebook: HealingJustice

Website: Discover more at https://healingjusticeproject.org/

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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:Small Steps to Healing, Growth, and 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, 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 overwhelm 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

157 | Forgiveness & Healing: What a Holocaust Survivor Taught Me About Transformation and Resilience During My Bike Ride Across America -Chapter 9

Tue, 20 Aug 2024 11:11:00 -0400

On this episode of the Kintsugi Podcast, I take you on a deeply personal journey, sharing stories from my bike ride across America, where connection was the heartbeat of every mile.

From the warmth of a small-town café in Indiana to the unsettling moments of division in Ohio, these experiences revealed the soul of our country, both its beauty and its pain. I reflect on the power of forgiveness, the necessity of healing, and the simple yet profound ways we can come together. Join me as we explore what it means to truly see one another, to heal, and to celebrate our shared humanity.

Key moments of this interview:

2:45 Story from Ohio: Tom's Ice Cream Bowl

6:15 My Unsettling Experience in Ohio

9:00 My Visit to Candles Holocaust Museum in Indiana

12:00 My Personal Reflection on Forgiveness

13:35 A Warm Encounter in Rushville, Indiana

17:10 The Importance of Coming Together and Healing

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#156 | Recovering from TBI with Grit, Grace, and Resilience with Alison Tetrick

Mon, 12 Aug 2024 00:02:00 -0400

In this deeply moving episode of the Kintsugi Podcast, I sit down with Alison Tetrick, a champion cyclist whose journey has been both inspiring and heart-wrenching. Alison opens up about the devastating crash in 2010 that left her with a traumatic brain injury and the arduous road to recovery that followed.

This conversation is raw and filled with emotion, and it showcases Alison's tenacity and spirit. She shares the importance of grace in recovery, how she now advocates for greater equity in the sport, and her work for the upcoming Tour de France Femmes avec Zwift.

Tune in to feel the power of resilience and the strength of the human spirit. This is one you won't want to miss.

Key moments of this interview:

5:50 How Alison met the love of her life

10:00 How Alison got into cycling

22:45 Alison’s life-altering cycling accident

30:00 Challenges Alison faced post-brain injury

37:21 Alison discusses her involvement in promoting cycling for young girls

41:56 Discussion on saddle issues in women's cycling

48:16 Anticipation of the upcoming Tour de France Femmes,

Ways to Connect with Alison:

Instagram, Website and The Move Podcast

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#155 | Breaking The Cycle: Jennifer Fox's Path to Sobriety, Transformation, and Resilience

Tue, 06 Aug 2024 11:11:00 -0400

In this powerful episode of The Kintsugi Podcast, I sit down with Jennifer Fox, a woman whose life journey is a profound testament to resilience, courage, and the power of transformation. Jennifer's story is filled with heart-wrenching experiences and triumphant moments of self-discovery and healing.

Jennifer shares the intense and painful events of her life, including her mother's battle with addiction and her own struggles with personal loss and health issues. From finding her mother overdosing on heroin to the passing of her brother from an overdose, Jennifer's narrative is one of survival against the odds.

Discover how Jennifer's decision to take control of her life led her to sobriety and a journey of self-improvement. Her commitment to an alcohol-free year in 2020 amidst the global pandemic marks a significant turning point, demonstrating her strength and determination.

Jennifer discusses the importance of surrounding oneself with a positive and supportive community. She highlights how finding new circles of friends and engaging in virtual communities during the pandemic played a crucial role in her healing process.

Learn about Jennifer's initiative, Dragonolia, a community and coffee business dedicated to supporting individuals in recovery and their families. Through storytelling and community building, Jennifer aims to remove the stigma of addiction and inspire others to live openly and courageously.

Key moments if this interview

02:35 Jennifer shares the series of traumatic events that shaped her life.

10:18 Discussing the turning point in 2019 and her decision to quit drinking.

26:03 The importance of community and support in Jennifer's journey.

36:45 Insights into Jennifer's initiative, Dragonolia, and its impact.

50:54 Jennifer reflects on her growth and the importance of living with intention.

1:10:47 The profound effect of Jennifer's gratitude practice and morning routine.

Resources mentioned:

Dragonolia: Learn more about Jennifer’s community initiative and coffee business.
Heron Project: Supporting individuals and families affected by addiction.
Pause Breathe Reflect App: Mindfulness app to help you bring calm and clarity to your day.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

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Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#154 | How Alisha Fernandez Miranda Found Joy & Transformation by Embracing Resilience

Tue, 30 Jul 2024 11:11:00 -0400

This week on The Kintsugi Podcast, we dive into a conversation filled with inspiration and adventure with Alisha Fernandez Miranda. Alisha's journey is a testament to the power of reinvention and the courage to pursue one's passions, no matter where you are in life. From being a high-achieving professional to exploring new paths through a series of transformative internships, Alisha's story is about embracing change, facing fears, and finding joy in unexpected places.

Alisha, a huge Gilmore Girls fan, decided to make a significant life and career shift just before the pandemic. She embarked on a series of internships in fields she was passionate about, including theater, fitness, art, and hospitality. Her experiences highlight that it’s never too late to follow your dreams and that we all have the strength to do hard things.

Key Topics:

The physical and emotional challenges of working in theater
The journey of rediscovery and personal growth during a career shift
The impact of the pandemic on Alisha's plans and how she adapted
Insights into the fitness, art, and hospitality industries through Alisha’s internships
The importance of community and support in navigating life changes
Embracing a beginner's mindset and the joy of learning new things

Timestamped Highlights:

10:18 Discussing the courage to pursue dreams later in life and Alisha's love for Gilmore Girls.

14:05 Alisha's personal story of transitioning from a successful corporate career to internships in various fields.

26:03 The importance of living authentically and finding joy in your work.

36:45 Insights from Alisha's internships and how they influenced her understanding of different industries.

50:54 The role of community and support in Alisha's journey.

58:47 Alisha's reflections on change and sustaining the lessons learned from her experiences.

Resources Mentioned:

Alisha Fernandez Miranda’s website: Alicia F. Miranda
Alisha’s book: My What If Year
Learn more about Alicia's next book, Unrestricted Giving, coming soon
Connect with Alicia on Instagram
Pause Breathe Reflect App

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#153 | How Small Acts of Kindness Can Create Ripple Effects of Transformation: Lessons from Jaclyn Lindsey

Tue, 23 Jul 2024 11:11:00 -0400

This week, we are excited to share a deeply moving and enlightening conversation with Jaclyn Lindsey, co-founder of kindness.org. Jaclyn's journey from personal struggles to becoming a beacon of kindness and compassion is nothing short of inspiring. Her work with kindness.org brings scientific rigor to the concept of kindness, demonstrating its transformative power in various aspects of life, from personal well-being to corporate culture.

She is a passionate advocate for kindness and a resilient soul who overcame significant challenges in her life. Her story is a testament to the power of kindness, both received and given. Through her work, Jaclyn aims to rebrand kindness as a powerful tool for social change, backed by scientific evidence.

Key Topics Discussed:

The impact of small acts of kindness in personal and professional settings
The role of kindness in improving workplace culture and productivity
Jaclyn's personal journey from addiction to recovery
The importance of curiosity and humility in practicing kindness
How kindness.org is transforming educational environments with kindness-focused curricula

Timestamped Highlights:

00:03 Jaclyn shares a study on the impact of small acts of kindness in a college setting.

05:30 Jaclyn describes her journey from personal struggles to co-founding kindness.org.

10:18 Defining kindness: Jaclyn's personal and organizational perspectives.

14:05 Her personal story of overcoming addiction and the role of kindness in her recovery.

26:03 The development of kindness.org and its mission to rebrand kindness.

36:45 Research on the importance of kindness in workplace culture.

50:54 The launch and impact of LearnKind, a curriculum designed to teach kindness in schools.

58:47 Michael and Jaclyn discuss the role of kindness in reducing political polarization.

Resources Mentioned:

kindness.org
Learn Kind
Loving Kindness Meditation Research
Beekman 1802
Pause Breathe Reflect App

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#152 | How Storytelling & Regenerative Farming Can Help Heal and Create Resilient Communities: Insights from Leia Marasovich

Tue, 16 Jul 2024 11:11:00 -0400

Welcome to another inspiring episode of the Kintsugi Podcast. This week, we're thrilled to bring you a heartwarming and enlightening conversation with Leia Marasovich, a storyteller, photographer, and advocate for farmers. Leia's work brings the often-overlooked stories of farmers to life, highlighting their struggles, triumphs, and the beautiful essence they bring to our lives. Get ready to be moved and motivated as we delve into the world of regenerative farming, community, and the transformative power of storytelling.

Leia Marasovich is a creative soul who wears many hats—traveler, surfer, yogi, former collegiate swimmer, and above all, a storyteller with a camera. With a rich cultural background from Croatia and Slovenia, Leia's passion for food, farming, and sustainability has led her to document the stories of farmers around the world. Through her work with Farmers Footprint, Leia sheds light on the lives and struggles of those who nourish us, fostering a deeper connection between us and the earth.

Key Topics Discussed:

The emotional impact of photographing farmers
The importance of mental health and well-being for farmers
The concept and practices of regenerative agriculture
Leia's journey from a sustainability student to a professional photographer
The power of storytelling in creating social change

Timestamped Highlights:

00:03 Leia shares a touching story about photographing a farmer and its profound impact.

05:26 Leia describes her journey from a sustainability student to a storyteller.

11:56 Leia's transformative experience in the Amazon with indigenous communities.

17:45 Leia's work with Farmers Footprint and the impact of her storytelling on farmers.

26:03 The emotional reactions of farmers seeing their photographs.

33:18 Leia explains the principles of regenerative agriculture.

40:56 Success stories of farmers transitioning to regenerative practices.

47:43 The importance of having the right community and support.

Resources:

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clickingphone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#151 | 10 Life Tips for Kindness & Growth (Mindset Shifts for Healing, Resilience & Post-Traumatic Growth)

Tue, 09 Jul 2024 11:11:00 -0400

This week (on July 11th), I celebrate the anniversary of My Last Bad Day. In this Open Awareness, I wanted to share ten valuable tips I've learned to help us all become better humans to other humans and all the world's creatures - except those pesky mosquitoes. Sorry, even I have limits.

As we celebrate, I'm giving away FREE copies of my 2nd book, My Last Bad Day Shift. It was a best-seller in several categories, and I want to share it with you. It's short and filled with goodness.

Click My Last Bad Day to get your copy.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#150 | Why Micro-Meditation Practices Might Be More Effective: Insights from Dr. Sarah Strohmaier

Tue, 02 Jul 2024 11:11:00 -0400

This week on The Kintsugi Podcast, I sit down with Dr. Sarah Strohmaier a psychology and mindfulness researcher, to discuss the intricacies of mindfulness practices and the concept of "dose." Sarah delves into her research findings on how varying lengths and frequencies of mindfulness practices impact mental health, shedding light on why shorter practices might sometimes be more beneficial than longer ones.

We discuss the importance of personalized mindfulness practices, the role of organizational structures in employee well-being, and the potential adverse effects of mindfulness.

Key themes:

Mindfulness and Organizational Well-being

Sarah emphasizes that mindfulness should not be a quick fix for organizational structural issues.
Companies often use mindfulness as a band-aid solution without addressing deeper systemic problems like overwork and inadequate compensation.

Dose Response in Mindfulness

Sarah's research indicates no significant dose-response relationship, suggesting that longer, more intense mindfulness practices are not necessarily more beneficial than shorter, less intense ones.
Shorter mindfulness practices may be more effective for beginners and can help reduce feelings of guilt and overwhelm.

Quality Over Quantity

Michael and Sarah discuss the importance of the quality of mindfulness practice over the quantity.
They explore how shorter, consistent practices can be more sustainable and beneficial in the long run than sporadic, longer sessions.

Personalization of Mindfulness Practices

Different individuals may require different mindfulness practices to suit their unique needs and circumstances.
Finding a mindfulness practice that aligns with one's personal lifestyle and mental health goals is crucial.

Potential Adverse Effects of Mindfulness

Michael and Sarah touch upon the possible adverse effects of mindfulness when practiced without proper guidance.
They stress the importance of qualified instructors and tailored mindfulness programs to ensure safe and effective practice.

Memorable Quotes by Sarah

"Mindfulness is not a one-size-fits-all solution. What works for one person may not work for another."
"Putting the responsibility solely on individuals to manage their stress through mindfulness without addressing structural issues in organizations is unfair and ineffective."
"The quality of the mindfulness practice matters more than the duration. Shorter, consistent practices can be incredibly powerful."

Resources mentioned:

Books

"Atomic Habits " by James Clear: Discusses the importance of small, consistent steps in habit formation.
Thanks a Thousand " by A.J. Jacobs: A book about gratitude and the many people involved in creating a simple cup of coffee.

Pause, Breathe, Reflect: Michael's mindfulness app is designed for busy individuals with shorter, more manageable mindfulness practices.

Connect with Sarah Strohmairer:

Twitter | LinkedIn | Website

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

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.

#149 | How Cory Allen Found Creativity, Healing and Transformation Through Mindfulness

Tue, 25 Jun 2024 11:11:00 -0400

This week on The Kintsugi Podcast, I sit down with Cory Allen, a multifaceted artist, musician, and author of "A Brave New You." Cory shares his journey through the realms of music, writing, and mindfulness, revealing how these practices have shaped his life and work. From battling the pressures of artistic perfection to embracing the subtleties of mindfulness, Cory's insights offer a refreshing perspective on creativity and personal growth.

Key Themes:

The Creative Journey:

Cory’s early experiences with music and the pressure of artistic perfection.
The vulnerability of sharing creative work and the psychological impact of external feedback.
Transitioning from a musician to a writer and the internal narrative shifts required.

Mindfulness and Meditation:

Cory’s 25-year journey with meditation and its influence on his central nervous system.
Practical approaches to mindfulness and integrating it into everyday life.
The current state of mindfulness and meditation in mainstream culture and corporate environments.

Writing and Personal Growth:

The process of finding and refining one's voice through consistent practice.
The role of social media in shaping Cory's writing career and the impact of viral content.
Cory's strategic approach to analyzing audience engagement and adapting his writing style.

Personal Stories and Connections:

Cory’s humorous and insightful encounter with Waylon Jennings.
Meeting his wife and the influence of anti-authoritarian perspectives on his life.

Key Quotes:

"The second you share your work with anyone, it becomes vulnerable, and you see new areas for editing and refining."
"Mindfulness is not just about mental health; it's about creating space and being thoughtful in how we live."
"Do less, but do it deeply. Focus on what truly nourishes you and cultivate awareness around it."
"The real bravery is listening to that inner voice and following it through, despite external pressures."

Resources Mentioned:

Cory Allen’s book A Brave New You is available at Powell's, Book People in Austin, and other Indie bookstores. You can also find it at that huge one you already know about.
Cory Allen’s Instagram: @heyCoryAllen
Michael O’Brien’s app: Pause, Breathe, Reflect
Podcast: Do Less, But Do It Deeply by Cory Allen

#148 | How Mindful Breathing Can Boost Resilience & Transformation: Insights from Moonbird’s Stefanie Broes

Tue, 18 Jun 2024 11:11:00 -0400

In this episode of the Kintsugi Podcast, host Michael O'Brien sits down with Stefanie Broes, co-founder of Moonbird, a company that develops products to help people use their breath as a tool for better mental health and well-being. Stefanie shares her personal journey with breathwork, the inspiration behind creating Moonbird, and her vision for making a lasting impact on the world.

Key Quotes:

"Meditation is not an exercise, but for me, it's some sort of philosophy. It's a way that you behave and through which you approach the world."
"I believe that these physical tools where you literally don't have to think or follow or do anything anymore, you just hold on and you breathe with it, can be very useful as well."
"If we all have that awareness and would portray that philosophy, the world would be a better place and we would all behave much nicer towards each other."

Key Takeaways:

Breathwork is a powerful tool for regulating the nervous system and promoting mental well-being, especially for those who struggle with anxiety, panic attacks, or hyperventilation.
Physical tools like Moonbird can complement apps and courses, providing a tangible way to focus on breath and reconnect with the body.
Incorporating mindfulness and breathwork into daily life can lead to positive changes in behavior, interactions, and overall well-being.
Creating something that has a lasting impact beyond one's lifespan is a meaningful goal and a measure of success.

In this engaging conversation, Michael and Stefanie explore the importance of human connection, the role of coaching and guidance in mindfulness practices, and the potential for collaboration among like-minded individuals and organizations. They also share personal stories of growth, resilience, and finding purpose in the face of challenges.

Whether you're new to breathwork or a seasoned practitioner, this episode offers valuable insights and inspiration for using the power of breath to create positive change in your life and the world around you.

To learn more about Stefanie Broes and Moonbird, visit https://www.moonbird.life or Instagram

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#147 | What Cycling Missouri’s KATY Trail Taught Me About Healing, Resilience & Transformation On My Bike Ride Across America - Chapter 8

Tue, 11 Jun 2024 11:11:00 -0400

In this episode of The Kintsugi Podcast, host Michael OBrien shares his journey of resilience while cycling across America, focusing on his experience in Missouri. Michael reflects on the unexpected detours, the scorching heat, and the lessons learned on the Katy Trail. He emphasizes the importance of embracing nature, developing small but consistent habits, and persevering through life's muddy moments.

Key Themes and Messages:

Embracing Nature:

Michael underscores the importance of reconnecting with nature, not just as a backdrop for our activities but as an integral part of our lives.
Quote: "We are nature. Often we talk about getting out into nature, but we are nature."

Developing Healthy Habits:

Small, consistent steps are essential for building lasting habits that improve well-being.
Quote: "Small steps consistently over time—that's how we create a healthy habit."

Persevering Through Tough Times:

Life’s challenges, represented by the muddy conditions on the Katy Trail, teach us the value of resilience.
Quote: "When the going gets tough, the tough get going."

Community and Connection:

Michael highlights the power of community support, drawing strength from like-hearted individuals who share the journey.
Quote: "We can find a way to reconnect, to come back together and reconnect with ourselves and then reconnect with each other."

Mindfulness and Reflection:

Mindfulness practices, even brief ones, can significantly impact our mental and emotional health.
Quote: "Just a few minutes each day tapping into our senses can wake us up to life."

Major Quotes:

"Of all the paths you take in life, make sure a few of them are dirt." – John Muir
"No mud, no lotus." – Thich Nhat Hanh
"I've had some sad days, I've had some challenging days, and all the different emotions in between. But I haven't had a bad one."

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#146 | How Mindful Parenting & Non-Reactive Strategies Can Build Resilient Kids with Laura Linn Knight

Tue, 04 Jun 2024 11:11:00 -0400

If I have a favorite story within Pause Breathe Reflect, it's the Tortoise and the Hare. In this week's Story of Connection on The Kintsugi Podcast we revisit this story with Laura Linn Knight, a mindfulness coach, parenting expert, and author. Laura shares her journey from being an overwhelmed parent to discovering non-reactive parenting, mindfulness techniques, and her take on the classic story with her new book, 'The Boasting Hare Learns to Let Go.'

Key Takeaways:

Non-Reactive Parenting: Laura Linn Knight emphasizes the importance of taking time to connect one-on-one with your child, especially during calm moments, to prepare for challenging situations.
Mindfulness Practice: Practicing mindfulness regularly, rather than only in moments of high anxiety, can help maintain a sense of calm and effectively handle stressful situations.
Understanding Child's Perspective: Laura highlights the importance of acknowledging and validating your child’s feelings, helping them feel heard and supported.
Role of Prefrontal Cortex: Recognizing that children's prefrontal cortex, responsible for rational thinking, isn’t fully developed until their early twenties can help parents approach situations with more patience and understanding.
Preventative Measures: Implementing mindful practices during non-stressful times creates a foundation that helps manage reactions during more intense moments.

Quotes from Laura:

"What's really important is that we do a lot of this kind of work together in times when they're not overwhelmed."
"I’m not just going to meditate on the day when my anxiety level is like a 99 out of 100... I’m going to meditate in all those calm moments, and then it really works."
"We need to act like a prefrontal cortex for our kids, providing scaffolding so they can learn the tools they need to succeed."

Actionable Tips:

Slow Down and Connect: Make time to listen to your children’s concerns and validate their feelings.
Practice Regularly: Incorporate mindfulness and meditation into daily routines, not just during crises.
Teach Through Play: Use role-playing and interactive activities to teach children how to handle stressful situations.
Acknowledge Imperfection: Embrace and communicate the idea that making mistakes is a natural part of learning and growing.

About Laura Linn Knight:

Laura Linn Knight is a mindfulness coach, parenting expert, and author dedicated to helping families cultivate mindful, non-reactive parenting techniques. Her work focuses on providing parents with the tools to foster a loving and supportive family environment.

Connect with Laura Linn Knight:

Website | Instagram |

Book: Break Free from Reactive Parenting and The Boastful Hare Learns to Let Go

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#145 | How Lindsaya VanDusen Transformed Her Life Through Self-Acceptance, Self-Care and Resilience

Tue, 28 May 2024 10:11:00 -0400

In this heartfelt episode of the Kintsugi Podcast, I sit down with Lindsaya VanDusen, a wellness warrior, mom, and advocate for self-love and authenticity. Lindsaya shares her inspiring journey from struggling with self-acceptance to embracing her true self. She discusses her transformative experience with breast implant removal, the challenges of loving her body, and the profound impact of community and self-love practices.

Key Quotes from Lindsaya:

"I live in a place of such deep empowerment because I am more than my body."
"For so long, I've abused my body. I've treated it like something that had let me down rather than realizing it has always carried me, it has always forgiven me, it has always kept me safe."
"My love for my body, the soul that's contained within this meat suit, is so much admiration for what she has done for me."

Highlights:

Self-Love and Empowerment: Lindsaya discusses the pivotal moment when she decided to embrace self-love and empowerment, despite societal pressures and personal struggles.
Breast Implant Journey: A candid recount of Lindsaya’s decision to get breast implants, the subsequent health challenges, and the courageous decision to have them removed.
Community and Support: The importance of community in Lindsaya’s healing process and how she created a supportive space for others on similar journeys.
Body Positivity: Lindsaya's journey to appreciate and love her body, highlighting the importance of body positivity and self-acceptance.

Resources:

Pause, Breathe, Reflect App: A mindfulness app designed to help bring mindfulness to everyday moments.
Wellness Warriors Community: Lindsaya's supportive community for individuals on a wellness journey.

Connect with Lindsaya:

Instagram | Facebook | Website

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#144 | A Micro-Meditation Practice To Shift Your Focus For Resilience and Transformation

Fri, 24 May 2024 12:44:00 -0400

Perspective matters and we generally go where our eyes go. This week's Friday Meditation is inspired by my TEDx talk and it's all about what we are paying attention to and where are we looking.

Join us as we explore the power of mindset and learn how it can change our relationship with stress, improve our sleep, and infuse mindfulness into our everyday moments. And remember, our invitation extends beyond this episode – our app, Pause, Breathe, Reflect, offers additional practices like the one shared today, and you can always join our live practices throughout the week.

Now, you can “Pay What You Can” for your first year. Yes, for as little as $1, you can become a member of our like-hearted community. You can find the Pause Breathe Reflect app in Apple’s App Store or over at Google Play.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#143 | Redefining Happiness, Transformation, and Success with Stephanie Harrison

Tue, 21 May 2024 12:40:00 -0400

Welcome back to another episode of the Kintsugi Podcast! Today, I sit down with Stephanie Harrison, the visionary behind "New Happy." Stephanie shares her journey from adhering to society's flawed definitions of happiness to developing a new, more fulfilling philosophy. Together, they explore the myths of old happiness and the steps toward embracing a happier, more connected life.

Episode Highlights:

Community Check-Ins and Realizations

Stephanie's Journey: Stephanie discusses how her community check-ins over the years have revealed a common struggle: feelings of inadequacy and unworthiness.
Shared Struggles: Realizing these feelings were universal helped Stephanie shift from self-blame to curiosity, eventually leading to her new philosophy on happiness.

Old Happy vs. New Happy

The Three Lies of Old Happy: Stephanie breaks down the societal myths about happiness:

You're not enough.

You must achieve to be happy.

You're separate from others.

The New Happy Philosophy: Real happiness stems from understanding your worth, sharing your unique gifts, and helping others.

Stephanie's New Book: The New Happy

A Comprehensive Guide: Stephanie's book condenses ten years of research into a practical guide for finding true happiness.
Transformational Tools: The book provides tools to help readers identify their unique gifts and use them to improve their lives and the lives of others.

Key Quotes from Stephanie:

"The best way to be happy is to help other people to be happy."
"Old happy is society's definition or conceptualization of happiness that we're conditioned into from a very early age."
"You don't have to trade off your happiness with the happiness of other people. Real happiness is a win-win."

Three Action Steps:

Connect with Stephanie: Follow Stephanie on Instagram and LinkedIn for daily insights and updates. Visit The New Happy to learn more about her book and philosophy.
Join the Pause Breathe Reflect Community: Available on App Store and Google Play.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#142 | True Impeccable Love: A Micro-Meditation on Love, Resilience & Self-Care

Fri, 17 May 2024 12:20:00 -0400

This week my wife and I celebrated 30 years of marriage. So this week's Friday Meditation is above true impeccable love. One of my favorite movie is The Princess Bride and one of my favorite lines from it is, "Have Fun Storming The Castle." To me, it's about pursuing true impeccable love despite the odds.

As you head into the weekend, I encourage you to pursue true love. And you can listen to a longer version of this meditation on our Pause Breathe Reflect app.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#141 | How Running 460 Miles Helped Emily Halnon Heal and Reclaim Her Strength and Resilience

Tue, 14 May 2024 11:11:00 -0400

Welcome to this week's story of connection on the Kintsugi Podcast. Today, Emily Halnon, an author, ultra-runner, and FKT badass, shares her emotional journey of grief and the healing power of running.

Conversation Highlights:

Emily opens up about why she turned her experiences of loss and grief into a book, emphasizing the vastness of grief and how a long-distance run across Oregon helped her process these emotions.
We discuss the depths of "To the Gorge," which, while seemingly about running, is more of a narrative about how to live through grief and loss and embrace life's full spectrum.
Emily describes her intrinsic traits, experiences that have shaped her, and deep connection with her dog, Dilly.
Emily recounts her and her mother's battle with devastating diagnoses, reflecting on the unfathomable losses of her family members in a short span, illustrating the harsh, indiscriminate reality of disease.
Transitioning to her running journey, Emily shares how her mother's transformation into an avid runner inspired her path in endurance sports, reflecting on their shared experiences and the profound connection they cultivated through running.
As Emily discusses her decision to run across Oregon, she explains the motivations behind her run, linking it to the need for a bold, affirming life approach, mirroring how her mother faced life with courage and positivity.
With the community's support, Emily delves into the details of her record-setting run, highlighting the crucial role of companionship and moral support in tackling such an extreme physical and emotional challenge.
Emily emphasizes the importance of community and sharing moments of joy and struggle, illustrating how relationships and shared experiences can provide strength during challenging times.
We reflect on the profound impact of having supportive figures like Danielle during tough times , discussing the importance of presence and empathy in healing.
The conversation wraps up with Emily expressing gratitude for the communal support that bolstered her during the run, sharing how this experience underscored the value of connection and resilience.

Key Quotes from Emily:

"Grief is a really big experience, and it felt clear that I wanted to say more than I could in a 1500 word essay."
On community support: "The thing I'm going to get most out of you is just seeing you, is just coming into an aid station, seeing you, high fiving you, hugging you."
Reflecting on living fully: "I wanted to be living and running with a more open, vulnerable place. That did open me up to more possibilities of disappointment and failure and devastation, but that also invited things like touching the welcome to Washington sign on the bridge of the gods and realizing I could run across Oregon and have the most special, meaningful run of my life."

The Last Mile: Emily's story is a powerful testament to the human spirit's ability to find strength and healing through physical endurance and emotional openness. Her journey encourages us to embrace life fully, even in the face of pain and loss and highlights the indispensable role of community in our lives.

Connect with Emily:

Website | Instagram | and her book, To The Gorge

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#140 | You Are Worthy: A Micro-Meditation for Healing, Self-Care & Resilience

Fri, 10 May 2024 11:43:00 -0400

We can be so harsh with ourselves. Why is that? You are worthy! Full stop! This week’s Pause Breathe Reflect Meditation is a practice to help you appreciate your value and worthiness. You matter, my friend!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#139 | Shifting Perspectives For Greater Resilience & Transformation On My Bike Ride Across America - Chapter 7

Tue, 07 May 2024 11:11:00 -0400

Join me on a transformative journey across America in this week’s episode of the Kintsugi podcast. From the picturesque landscapes of Astoria, Oregon, to the historical plains of Kansas, I share inspiring stories and insightful reflections on resilience, perspective, and mindfulness. Dive deep into the concept of "Open Awareness" and explore how different perspectives can enrich our lives and relationships.

Episode Highlights:

Introduction to Open Awareness:

I explain the practice of open versus fixed awareness in meditation, using my cross-country cycling journey as a metaphor for opening up to life’s full spectrum of experiences.

Insightful Anecdotes Across States:

Oregon: Emphasizing the strength in asking for help.
Idaho and Montana: Living fully and embracing life beyond fear.
Wyoming: The flexibility in life plans and expectations.
Colorado: The importance of a supportive community or 'peloton'.

Deep Dive into Perspective in Kansas:

I narrate compelling stories from Kansas, focusing on how rigidly holding onto perspectives can limit us, and sharing a humorous perspective on regional pizza preferences.

Controversial Conversations on Roe vs. Wade:

A reflective discussion on the impact of the Supreme Court’s decision and its reception in different communities.

Encouragement to Embrace Broad-mindedness:

I stress the importance of being open to diverse viewpoints to foster understanding and cooperation, especially in professional and personal settings.

Key Quotes:

“We don’t just grab onto the good stuff and try to push away or numb or deny bad stuff. We accept that everything happens, and we meet our moments with grace, with thoughtfulness.”
“Asking for help is not a sign of weakness. It's actually an invitation to get closer to someone.”
“One of our greatest addictions is our addiction to being right.”

Celebrate your strengths and embrace challenges with open-mindedness. Explore life’s diverse perspectives and create ripples of positive change around you.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#138 | The 3 As: A Micro-Mindfulness Practice for Resilience and Healing

Fri, 03 May 2024 11:11:00 -0400

This week’s Pause Breathe Reflect Meditation is all about the 3 As and how they can help you feel what you need to feel and take action that will will put a beautiful ripple into the world.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#137 | How to Navigate Life’s Changes with Resilience and Mindfulness: Lessons from Brad Stulberg

Tue, 30 Apr 2024 00:54:00 -0400

In this enriching episode of the Kintsugi Podcast, we sit down with renowned author and performance coach Brad Stulberg to explore the perennial dance of change in our lives. Drawing insights from Brad's extensive research and personal experiences, we delve into maintaining balance amidst life's inevitable fluctuations.

What You Will Discover

How to discern the noise from the signal in a world saturated with information.
The importance of embracing mundane daily practices for long-term happiness and high performance.
Insights into 'Allostasis' – achieving stability through change.
The concept of 'tragic optimism' and its relevance in today's world.
The role of community in supporting personal and collective growth.

Featured Quotes by Brad:

"Chasing the next big thing, rather than embracing moderation and focusing on the fundamentals, often leads us astray."
"Stability doesn't mean a lack of change. True stability comes from continuously adapting and integrating new experiences."

Connect with Brad:

Call to Action: Embrace the small, consistent practices that Brad discusses in this episode. Reflect on how you can implement 'tragic optimism ' to navigate change more effectively.

Takeaway: Brad Stulberg reminds us that mastering change doesn't come from finding the secret formula but rather through embracing the ordinary yet consistent actions that foster resilience and growth. Join us next week for another episode of the Kintsugi Podcast, where we explore another story of connection and celebrate our golden symbols of strength.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#136 | Passion Over Plastic: How Bivo is Disrupting Cycling (Resilience, Healing & Transformation Through Sustainability)

Tue, 23 Apr 2024 12:35:00 -0400

In this inspiring episode of the Kintsugi Podcast, host Michael O'Brien sits down with Carina Hamill and Robby Ringer, the visionary co-founders of Bivo. This couple's journey from idea to execution illustrates their innovative approach to the cycling industry's reliance on plastic water bottles and their commitment to enhancing environmental consciousness and sustainability. Dive into their challenges, insights, and the joy they find in connecting passions with purpose.

Key Messages:

Challenges of Innovation:

Carina and Robby share the unexpected complexities of designing a water bottle that is both functional and sustainable. Their journey took them 18 months instead of the anticipated six months.

Foundation of Bivo:

The inception of Bivo wasn't about financial gains but stemmed from a profound passion for product design and environmental sustainability. This venture is driven by the desire to connect daily work with personal values and passions.

Sustainability at the Forefront:

They highlight the environmental impact of plastic in the cycling industry and how Bivo's stainless steel water bottles offer a health-conscious and eco-friendly alternative.

Personal Stories and Entrepreneurial Spirit:

Robby and Carina share their initial struggles, and balancing managing a startup with family life provides a relatable and motivational narrative for aspiring entrepreneurs.

Check Out Bivo:

Explore more about Bivo and its journey towards revolutionizing the water bottle industry for a healthier planet at drinkbivo.com . Check out its blog for deeper insights and stories behind its innovative products.

The Last Mile Takeaway: Carina and Robby's story is more than just about creating a sustainable product; it's about reimagining everyday objects to foster better connections with our environment and each other. Their journey underlines the essence of Kintsugi: finding beauty in the reimagined.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#135 | I'm Grateful for You: A Micro-Meditation on Gratitude (Healing, Resilience & Transformation)

Fri, 19 Apr 2024 19:57:00 -0400

One of key practices of my recovery was gratitude and I continue it today. This week's Pause Breathe Reflect Meditation is a ripple of gratitude to someone who's made a difference in your life this week. After the practice, reach out and let them know that you appreciate them.

Now, you can "Pay What You Can" for your first year. Yes, for as little as $1, you can become a member of our like-hearted community. You can find the Pause Breathe Reflect app in Apple's App Store or over at Google Play.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#134 | Campfires, S’Mores, and the Power of Connection for Healing & Resilience with Tony Martignetti

Tue, 16 Apr 2024 13:11:00 -0400

Welcome to another enriching episode of the Kintsugi Podcast, where we dive deep into personal transformation, connection, and healing. In this week's Story of Connection, we gather around the campfire, grab a s'more, and talk with the like-hearted Tony Martignetti, a renowned leadership coach, author, and advocate for deeper human connections.

We explore the intricate process of personal growth, the power of community, and the courage required to embrace new identities.

Episode Highlights:

Tony Martignetti's Insight on Personal Transformation

Key Quote: "We need to include our past, but we need to transcend it. That's like the hardest part of the journey."
Tony discusses the challenging yet rewarding process of letting go of former self-definitions to embrace uncertain futures, emphasizing the importance of integrating past experiences to foster personal growth.

The Role of Community and Connection

Key Quote: "In a circle, all eyes can see. There's no hierarchy."
Michael and Tony highlight the significance of creating inclusive spaces where open and honest conversations can flourish, free from hierarchical constraints.

Celebrating Life's Impermanence and Opportunities

Key Quote: "Life's too short to be playing small, too short to be holding back."
They discuss the urgency of living fully and the potential losses when we hold ourselves back due to fear or complacency.

Tony's Reflections on Identity and Creative Expression

Key Quote: "Once you understand the language of something like dance or art, then it becomes part of you."
Tony shares his journey back to embracing his identity as an artist and the universal relevance of reclaiming and celebrating one's creative instincts.

Challenges and Hopes for the Future

Key Quote: "My hope is that we start to turn that around, one conversation at a time."
Tony expresses concerns about increasing divisiveness and hopes for more integrative and compassionate worldwide dialogue.

Tony's New Book 'Campfire Lessons for Leaders'

Tony's Website , LinkedIn , Instagram

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#133 | A Micro-Meditation Practice to Cultivate Mindfulness (Healing, Resilience & Transformation)

Fri, 12 Apr 2024 14:44:00 -0400

With many meditations our awareness is fixed on the breath, body, or sound. In this week's Friday Pause Breathe Reflect meditation, I share an open awareness practice that can help us open up to all that life shares with us.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#132 | Building a Strong Support System For Resilience and Transformation During My Bike Ride Across America - Chapter 6

Tue, 09 Apr 2024 11:11:00 -0400

Welcome to Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, where Michael shares deep insights and stories about connection, resilience, and the human experience.

In this episode, Michael takes us on a memorable journey through Colorado, reflecting on life's challenges and the beauty of community support. Join us as we explore the lessons learned from the open roads and the unexpected adventures that life throws our way.

Highlights & Key Messages:

Community and Support: Through his journey, Michael highlights the significance of community - drawing on an African proverb, "If you want to go fast, go alone; if you want to go far, go together."
Encounter with Fear: Michael recounts the harrowing experience of cycling through Colorado, dealing with narrow roads, heavy traffic, and extreme weather, underscoring the importance of safety and the value of presence.
The Power of Showing Up: The episode delves into the importance of being there for others, as Michael appreciates those who joined him on his journey, like Andrew, and the profound impact of their support
Mindful Living: Michael introduces his app, "Pause, Breathe, Reflect," designed for those seeking mindfulness amidst a busy life, emphasizing short practices that fit into daily routines
Understanding Your Peloton: Reflecting on his near-death cycling accident, Michael discusses the concept of your "peloton" - the group of people who support you and help you move forward in life.
Embracing Like-Heartedness: The episode concludes with a call to embrace communities based on like-heartedness rather than like-mindedness, fostering openness and acceptance

Quotes to Remember:

"Life is a collection of moments... But we find a way through." - Michael O'Brien
"Everything is neutral until we label it." - Michael on mindfulness and perspective
"If you want to go fast, go alone; if you want to go far, go together." - African proverb cited by Michael
"Your energy matters. Be the person who shows up in someone's life." - Michael on the importance of community support

Wrapping Up:

This episode of the Kintsugi Podcast takes us through the scenic and challenging landscapes of Colorado and the inner landscapes of our minds and communities. Michael O'Brien's reflections and stories remind us of the resilience within us all and the profound strength found in coming together. Join us next month as we continue our journey, exploring new states and the lessons they hold.

Remember, the world needs your energy, so keep rippling something worth rippling into it. Thank you for being part of our like-hearted community at the Kintsugi Podcast.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#131 | How to Start a Micro-Meditation Practice for Healing, Resilience, and Transformation

Fri, 05 Apr 2024 14:14:00 -0400

This week, I answer some of your meditation questions. I remember when I started, I didn't know what I was doing and thought I had to do it a certain way, which wasn't the case. I love helping others start a mindfulness practice and believe we can do it everywhere and anywhere. There isn't just one way - only your way. If you have a question about meditation, mindfulness or how to create more success (however you define it), let me know. I would love to support you.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#130 | The 7 Pillars of Health with Dr. Melissa Sundermann (Resilience, Healing & Transformation Through Mindfulness)

Mon, 01 Apr 2024 11:11:00 -0400

In this week's episode of the Kintsugi Podcast, we dive deep into the realms of health, mindfulness, and the power of nature with Dr. Melissa Sundermann, DO. A wife, mom, proud University of Michigan alum, athlete, and a beacon of positivity, Melissa shares her insights on how simple, mindful practices can significantly impact our health and overall well-being.

Key Quotes from Dr. Melissa Sundermann, DO:

On Loneliness vs. Being Alone - "Being alone is different than lonely. I cherish my alone time...but I'm not lonely. The health risk of social isolation and loneliness could be equivalent to smoking 15 cigarettes per day."

On Mindfulness and Everyday Activities - "You realize that mindfulness is attainable in any moment and for everyone. Sensing the temperature of the water, is it lukewarm? Is it hot? As the suds are forming, how does that feel on your skin? That's mindfulness."

On Simple Steps to Health' - "Small, tiny steps in each of the seven pillars of health can help with our healthspan and lifespan. They can help us fully awake to this beautiful gift we call life."

Episode Highlights:

Seven Pillars of Health: Melissa introduces the concept of small, manageable steps in improving one's health across different areas, advocating for a holistic approach to wellness.
The Power of Alone Time vs. Loneliness: Melissa discusses the significant difference between enjoying one's own company and feeling lonely, highlighting the serious health risks of social isolation.
Mindfulness in Daily Tasks: Melissa illustrates how mindfulness can be seamlessly integrated into everyday activities, transforming mundane tasks into moments of presence and awareness through a detailed example of washing dishes.
Connection and Community: Melissa and Michael delve into the importance of social connections, reflecting on how the pandemic has underscored the value of community for mental and physical health.

Connect with Melissa:

LinkedIn

Website

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#129 | The Night's Sky: A Micro-Meditation to Self-Care and Resilience

Fri, 29 Mar 2024 11:11:00 -0400

One of my favorite things to do is look up at the night's sky. It's so peaceful and help make my big worries a little smaller. Take a moment to outside and look up. You'll be amazing at what you see.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of the Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#128 | A Journey of Resilience, Healing & Compassion with Donn King

Tue, 26 Mar 2024 11:11:00 -0400

In this heartwarming episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, I welcome Donn King, a speaker, writer, and educator who shares his profound insights into the power of storytelling, connection, and overcoming challenges. Through his journey and the lessons learned from his daughter Hannah's life, Donn delves into the essence of human resilience and the importance of embracing our stories to foster connection and understanding.

Key Quotes & Messages:

On Unspoken Family Histories:

"If there are things that the family doesn't talk about, the children somehow know anyway." - Donn King

On Predictability and Plans:

"Make your plans, but hold them lightly because they're going to change." - Donn King

On Connection:

"We think we know what's going to happen...And so we have been literally disillusioned." - Donn King

On Overcoming Challenges with Curiosity:

"I am a learner. I'm a student...Curiosity is a value in and of itself." - Donn King

Episode Highlights:

Donn King's insights into the impact of family secrets on children's behavior and the importance of transparency.
The discussion on the unpredictability of life and how it shapes our experiences and relationships.
The role of storytelling in creating connections and understanding our life's purpose.
Donn's personal journey of rediscovering his passion for writing and how it helped him combat depression.
The introduction to Donn's upcoming book and its exploration of communication and connection through a unique narrative.

Connect with Donn:

Website | LinkedIn

Books: The Way of The Three Year Old Why , Medium Well

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#127 | A Micro-Meditation for Spring, Growth, and Transformation

Fri, 22 Mar 2024 12:17:00 -0400

Welcome to Spring! This week's meditation celebrates the beginning of a new season. And welcome to Autumn for all our like-hearted humans in the southern hemisphere!

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#126 | Embracing Transitions: Healing, Resilience, and Mindset Shifts with Mike Brcic

Tue, 19 Mar 2024 11:11:00 -0400

In this enriching episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, we dive deep into the essence of embracing life's transitions with Mike Brcic, a like-hearted, Toronto Blue Jays loving, entrepreneur renowned for his profound insights into personal growth, building connections, and fostering communities. Join us as we explore the transformative power of solitude, the true meaning of entrepreneurship beyond the hustle, and the invaluable role of connection and belonging in our lives.

Key Messages:

Solitude as a Catalyst for Growth:

"I felt alone, but never lonely... Full of life, full of presence, full of awe," Mike shares his transformative experience in Mongolia, highlighting the profound self-discovery and connection that solitude can foster.

Redefining Entrepreneurship:

Moving away from hustle culture, Mike discusses aligning business with personal values and the crucial role of building meaningful connections. "Relationships move at the speed of vulnerability," he emphasizes, advocating for authenticity in business endeavors.

The Universal Need for Connection:

Mike's journey from feeling like an outsider to creating inclusive communities illustrates the deep human need for connection and belonging. "Your network is your net worth," he remarks, underlining the significance of intentional relationship-building.

Life's Inevitable Transitions:

Drawing parallels between his experiences with nomadic tribes and life's transitions, Mike advocates for resilience and adaptability, encouraging listeners to embrace change wholeheartedly. "We're always in transition," he observes, offering a perspective on navigating life's uncertainties.

Notable Quotes:

"Failure isn't the opposite of success; it's a critical step towards it."
"Sustainability isn't a buzzword; it's a responsibility."
"Innovation doesn't come from knowing all the answers but from being open to all the questions."

Mike Brcic's journey and insights serve as a beacon for those navigating the complexities of life, entrepreneurship, and personal development. His focus on connection, vulnerability, and authenticity aligns with the Kintsugi philosophy, offering listeners a path to a more fulfilling and impactful life.

Connect with Mike Brcic:

Website | Wayfinders | LinkedIn | Instagram

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#125 | The Power of Patience: A Micro-Meditation to Build Resilience & Fuel Healing

Fri, 15 Mar 2024 11:11:00 -0400

This week’s Pause Breathe Reflect Meditation is geared to help when life feels like it's rushing by at 100 miles per hour. Remember slow may be the best way to go fast.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#124 | Don't Fall In Love With Your Plan: Embracing Resilience & Flexibility During My Bike Ride Across America - Chapter 5

Tue, 12 Mar 2024 11:11:00 -0400

In this episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, I continue my bike ride across America. This week, we are in Wyoming, The Equality State. I share profound reflections and stories of resilience, adaptability, and the deep connections we forge along the way. I share why you shouldn't fall in love with your plan.

Episode Highlights:

Journey Through Wyoming: I share my captivating experience cycling through Wyoming, highlighting its rich history, stunning natural landscapes, and the unexpected challenges and joys encountered. From the awe-inspiring vistas of Yellowstone National Park to the quiet, reflective moments at the burial site of Sacagawea, this episode is a vivid travelogue that goes beyond mere geography.
Resilience and Adaptability: Central to this episode is the theme of resilience—navigating life's unpredictable storms and the importance of adaptability. My story of having to reroute my trip to avoid the notorious dogs of Kentucky serves as a powerful metaphor for life's broader challenges and the necessity of flexibility.
Historical Insights and Personal Reflections: Through visits to significant sites and encounters with locals, I delve into the history and culture of Wyoming, reflecting on themes of equality, forgotten histories, and the enduring spirit of people living in both thriving and struggling towns.

Key Messages and Quotes:

"Reality wins 100% of its arguments."
"Plan tight, hang loose." This mantra encapsulates the episode's core message about the importance of planning with flexibility and openness to change.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#123 | The Guest House: A Micro-Meditation for Self-Care, Resilience, and Transformation

Fri, 08 Mar 2024 12:11:00 -0400

This week’s Pause Breathe Reflect Meditation is inspired by Rumi’s poem, The Guest House. Life throws a lot at us. We can spend energy fighting all the stuff we don’t want or like or we can meet all our visitors at the door laughing. I hope you like this practice.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#122 | Fitting Out with Kirra Michel: Embracing Resilience and Self-Care Through Yoga & Mindfulness

Tue, 05 Mar 2024 12:11:00 -0400

Welcome to this episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, where we explore stories of connection and resilience. Today, we're joined by Kirra Michel from One Peloton, and we talk about her journey and how, by not fitting in, she found where she belongs. It's a powerful story of connection.

Disclaimer time: my executive coaching company is called Peloton Executive Coaching, and Kirra is One Peloton's yoga and meditation instructor. These are two separate companies and are unrelated, although I love their bike, and Kirra is one of my yoga instructions, as you will hear. So, we are not related; we just appreciate the connection of a strong peloton. Okay, now, back to the episode.

Conversation Highlights:

Life's Unfairness: A Starting Point - Kirra opens the episode with a powerful message about life's unfairness, emphasizing that while we cannot control the circumstances of our birth or the challenges we face, we can move forward with what we have. She draws upon the symbolism of the yin and yang, highlighting the balance of light and darkness in life.
The Journey of Self-Discovery - Kirra shares her personal story, from her battle with depression and eating disorders to her transformative journey around the world. She discusses how her experiences led her to embrace yoga and meditation, not as a physical practice but as a path to inner peace and self-awareness.
The Impact of Community and Sangha - We discuss the importance of community (Sangha) in the journey of healing and growth. Kirra credits her participation in Dharma Punx NYC and her connection with teacher, Josh Korda, as pivotal in her spiritual journey, offering a space for relatable, meaningful engagement with mindfulness and Buddhism.
Teaching with Authenticity and Vulnerability - Kirra reflects on her role as a teacher on Peloton, where she strives to make yoga and meditation relatable and accessible. She shares the challenges of connecting deeply with her audience through digital platforms and the importance of setting boundaries to preserve her well-being.
Living the Kintsugi Spirit - The conversation circles back to the Kintsugi philosophy, with Kirra expressing how embracing our flaws, traumas, and struggles can lead to a more authentic and fulfilling life. She emphasizes the power of self-compassion, community support, and the continuous journey of self-discovery.

Key Kirra Quotes:

"Life is unfair... Can we move forward with what we have and what you have from there?"
"It's not the physical Asana practice that defines an advanced practitioner; it's the correlation of mindfulness, compassion, and awareness."
"Hurt people hurt people, and heal people heal people... if my words can resonate in some way that helps you, then that's my purpose."
"You guys water me just as much as I water you." - Kirra, on the mutual inspiration between her and her students.

Kirra's story is a testament to the transformative power of yoga and meditation, not just as practices but as pathways to understanding and accepting our true selves. Join us as we explore how to live a life that celebrates our imperfections and finds beauty in our struggles.

How to Connect with Kirra:

Instagram | Website

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#121 | The Oil Change: A Micro-Meditation for Self-Care and Resilience

Fri, 01 Mar 2024 12:11:00 -0400

This week’s Pause Breathe Reflect Meditation is inspired by the oil changes I would get for my car when I started my professional career. In this practice, we will check in with ourselves before we move forward in our journey.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#120 | Suneel Gupta on Resilience, Dharma, and the Power of Energy Management for Long-Term Healing

Tue, 27 Feb 2024 12:11:00 -0400

Welcome to this episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, where we explore stories of connection and resilience. Today, we're joined by Suneel Gupta, a figure once synonymous with the word "failure" in search engines but whose journey teaches us about the power of embracing challenges and finding strength in what breaks us.

Key Messages from Suneel:

From Failure to Insight: Suneel shares his transformative journey from being labeled a failure to understanding the deep lessons embedded in his experiences. His story with Groupon and his entrepreneurial ventures teaches us about the importance of resilience and the courage to continue.
Post-Traumatic Growth: Suneel introduces us to the concept of post-traumatic growth, a perspective that views challenges not just as obstacles to bounce back from but as opportunities for profound personal development. This idea resonates with the Kintsugi philosophy, where breaks in a bowl are mended with gold, highlighting the beauty in repair and growth from adversity.
The Dharma of Daily Living: Drawing from his book "Everyday Dharma," Suneel discusses how finding your sacred duty, or "dharma," is less about searching outside and more about tuning into the bright spots of joy and energy in your daily life. This process helps identify one's true calling and aligns it with their actions, contributing to a fulfilling life.
Energy Management over Time Management: A significant insight from Suneel's conversations with leaders across fields is the crucial role of managing energy, not just time. He emphasizes the importance of nurturing both fast-burning and slow-burning energy sources to sustain long-term productivity and well-being.
Community and Connection: Suneel and I discuss the importance of building a supportive community or "sangha" that can offer both a space for vulnerability and a source of strength. They highlight how knowing who you can rely on and who can rely on you is foundational to happiness and success.

Important Quotes by Suneel:

"It is always possible to begin again."
"Our job...is to catch ourselves when we are at the outside of the wheel and find our way back to the center."
"What really makes us shine are those internal habits."

Suneel Gupta's journey from facing public failure to discovering and living his dharma is a powerful reminder of the strength found in vulnerability, the wisdom in our wounds, and the endless potential for growth amidst adversity.

How to Connect with Suneel: Instagram | LinkedIn

His Book: Everyday Dharma

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#119 | Resilience in Real Life: Embrace Self-Care with a Micro-Meditation Practice

Fri, 23 Feb 2024 12:11:00 -0400

Mindfulness is a practice that you can do anywhere and everywhere. It’s a way of living, not just for Temples, Spas, and soul-search treks out into the desert. This week’s short practice will help you practice anywhere and everywhere that life happens.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#118 | Transformation and Growth: Seth Godin’s Blueprint for Impactful Work

Tue, 20 Feb 2024 12:11:00 -0400

Welcome back or welcome to Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom. I had the pleasure of hosting Seth Godin, an influential thinker in the realms of marketing, entrepreneurship, and the impact of AI on mediocrity in work. Our conversation explored a myriad of topics, emphasizing the power of connection, creativity, and the courage to embrace imperfection in the pursuit of making work more meaningful and impactful.

Highlights from Our Conversation:

The End of Average: Seth challenges the notion of being average, advocating for the pursuit of uniqueness in our endeavors. He asserts that with the right mindset and learning, anyone can transcend mediocrity and become the most interesting person in their field. "Average is being a replaceable cog in the machine... if someone seeks to be nonaverage, they can" - Seth Godin.
AI and the Future of Work: Seth discusses the implications of artificial intelligence on routine and mediocre jobs, emphasizing the importance of elevating our work to avoid obsolescence. He believes AI will push humans towards more creative and impactful work, stating, "AI can read a wrist x-ray... That's mediocre radiology work. The job's going to go away because the x-ray is going to read itself."
The Power of Connection: Our host Michael and Seth delve into the significance of connection, not just in personal relationships but also in making a collective impact on societal issues. Seth's initiative, the Carbon Almanac, serves as a prime example of how collaborative efforts can lead to meaningful change.
Creating Change Through Small Acts: Seth encourages us to start small in our quest to make the world better. He believes that connecting with even just one or two like-minded individuals can spark significant transformations. "It doesn't matter how little better, we can make them better... We simply have to begin."

Key Messages:

Embrace the Non-Average: Strive to stand out in your field. It's not about being the best but about being uniquely impactful.
Adapt to the AI Era: See AI as an opportunity to focus on work that requires a human touch – creativity, empathy, and innovation.
Foster Connections: Whether it's for personal growth or tackling global challenges, the power of connection cannot be underestimated. Find your tribe and start making a difference.
Small Acts, Big Impact: Don't wait for perfect conditions to make a change. Start with small acts of kindness, creativity, or activism. Every effort counts.

Want to dive deeper into making your work more impactful and less average? Subscribe to our podcast for more inspiring conversations and actionable insights. Share this episode with your friends and to ripple the wisdom of embracing imperfection and the pursuit of significant work.

If this episode sparked something within you, please download it and share it with a friend.

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We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#117 | Mindful Unfolding: Micro-Meditation to Self-Care and Resilience

Fri, 16 Feb 2024 12:11:00 -0400

If your mind wanders, don’t worry. You’re officially human. Our minds wander about 50% of the time. In this week’s practice, we will allow everything to happen and let things unfold rather than trying to control things because we’re not fully in control.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#116 | Momento Mori - Embracing Life with Mindfulness and Resilience During My Bike Ride Across America - Chapter 4

Tue, 13 Feb 2024 12:11:00 -0400

Welcome to Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, where I take you on a reflective journey across America, sharing insights on living a life filled with resilience, success, and the courage to embrace all aspects of life. This episode, part of our open awareness segments, dives deep into personal stories, the acceptance of mortality, and the pursuit of living authentically. This week we are in Wisdom, Montana.

Key Points:

I delve into the profound impact of my accident on my outlook towards life and death. I share insights from Henry David Thoreau and Steve Jobs, emphasizing the importance of living authentically and not being paralyzed by the fear of death.
A reminder to cherish each moment, pursue passions, and live without regrets. I encourage listeners to be more afraid of not living than dying, sharing personal anecdotes and the wisdom I had gained through my experiences.
I extend an invitation to listeners to reflect on what they would regret at the end of their lives and to take purposeful action to live fully and authentically.

Quotes from the Episode:

"Reality wins 100% of its arguments."
"Henry David Thoreau... 'When it's time to die, let us not discover that we have never lived.'"
"Steve Jobs... 'Your time is limited, so don't waste it living someone else’s life.'"
"Be more afraid of not living than dying."

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It would mean so much if you took a moment to rate, review, subscribe, and share Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom to help others discover this empowering community.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#115 | I Spy – A Fun Micro-Meditation For Self-Care and Healing

Fri, 09 Feb 2024 12:11:00 -0400

When my daughters were younger we played the game, I Spy. It’s about awareness, and this short practice will help you cultivate more awareness by noticing why you spy. I hope you find it valuable.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#114 | Redefining Success: Danielle Cobo on Embracing Vulnerability and Transformation

Mon, 05 Feb 2024 12:11:00 -0400

Welcome to another powerful episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom. This week, we dive deep into the heart and mind of Danielle Cobo, a woman whose story embodies the very essence of resilience, grit, and the indomitable spirit of overcoming adversity. Join us as we explore her extraordinary journey through personal and professional upheavals and discover the lessons she's learned about perseverance, identity, and finding joy amid life's storms.

Danielle's Story of Transformation and Resilience

The Beginning of the Storm : Danielle opens up about the series of life-altering events that began in 2020, including her husband's deployment, her mother's suicide, the onset of the pandemic, and a toxic work environment that led her to leave her job.
Finding Her Footing : Amidst the chaos, Danielle shares her steps to regain control over her life, emphasizing the importance of pausing, self-reflection, and redefining success on her terms.

Key Quotes:

On Overcoming Adversity: "It was a long journey to where I'm at today did not happen overnight... I had to learn to redefine who I was beyond my job, my title, my income."
On the Power of Pause: "The first step I took was a pause. To really do the inner work, I knew I needed to give myself that space."

The Path to Self-Discovery:

Danielle discusses the transformative power of asking for feedback and writing her own obituary and how these exercises helped her see herself through the eyes of others and clarify her purpose and legacy.

Embracing Vulnerability and Change:

A New Direction: Danielle's pivot from seeking traditional employment to embracing her role as a career consultant, keynote speaker, and author.
The Impact of Kindness: How small acts of vulnerability and asking for help led to unexpected opportunities and endorsements for her book.

Danielle's Core Principles:

Take care of yourself, take care of your family, and then take care of your business.
The importance of establishing boundaries and prioritizing self-care to prevent burnout.

Continue The Ripple

Danielle's Book: Unstoppable Grit: Break Through the 7 Roadblocks Standing Between You and Achieving Your Goals - released Feb. 21st, 2024

Danielle on Instagram | LinkedIn | website

Danielle Cobo's journey is a beacon of hope and a reminder that even in our darkest moments, there is a path forward through resilience, community, and self-discovery. Her story encourages us to look beyond the surface, embrace our struggles as opportunities for growth, and always remember that we are stronger together.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#113 | Workplace Challenges: A Micro-Meditation for Handling Difficult Colleagues

Fri, 02 Feb 2024 10:00:00 -0400

Sometimes, the work we get to do is great, but our colleagues make it difficult. This week, I share a short meditation practice to help us deal with a colleague who knows how to press all our buttons.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#112 | Dancing Through Sobriety: Dan Karaty's Journey to Healing and Resilience

Tue, 30 Jan 2024 10:00:00 -0400

Welcome to another episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, where we explore stories of connection, resilience, and the beauty in our imperfections. In this episode, we dive into an inspiring and honest conversation with Dan Karaty, a renowned choreographer for Britney and JT and TV personality So You Think You Can Dance, who opens up about his journey to sobriety and the struggle with alcoholism.

Episode Highlights:

Dan's Early Days:

Dan talks about his initial encounters with alcohol during his high school years, describing it as a means to fit in with the "cool kids."
He reflects on how these early experiences set a precedent for his relationship with alcohol.

Career Success and Escalating Dependency:

Dan’s rise to fame in the entertainment industry, working with celebrities and on popular TV shows.
The pressures of the limelight and how it exacerbated his reliance on alcohol for social comfort and stress relief.

The Turning Point:

A poignant moment involving his daughter, leading to the realization of the impact his addiction had on his family.
Dan’s candid recounting of his decision to seek help and the challenges of admitting he needed it.

Rehabilitation and Recovery:

Insight into Dan's experiences in rehab, the struggles, and the newfound sense of community and understanding.
How the rehab process started Dan's journey towards genuine self-reflection and healing.

Post-Rehab Life and Lessons Learned:

The importance of a supportive network, including his wife Natasha’s role in his recovery.
Dan's approach to sobriety, including his daily routines, therapy, and the continuous process of self-improvement.

Advice for Others:

Dan offers advice to those who might know someone struggling with addiction, emphasizing honesty, support, and the understanding that change won't happen overnight.
Encourages open conversations about addiction and mental health.

Closing Thoughts:

Reflections on the importance of being true to oneself and the power of vulnerability.
How facing and overcoming challenges can lead to a deeper connection with oneself and others.

Dan's story is a powerful reminder of the human capacity for resilience and change. His journey from the highs of celebrity to the depths of addiction and back to a life of sobriety and self-discovery is a testament to the strength of the human spirit.

Key Quotes:

"I try to make a point of doing a little bit more each day to keep growing."
"The admission process for me was the worst part about it. It is the most degrading, humiliating. That's a whole different kind of bottom."

How to Connect with Dan:

Website | Podcast | Instagram | LinkedIn

Dan's Book: If I’m Being Honest

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#111 | A Micro-Meditation Walking Practice for Self-Care

Fri, 26 Jan 2024 07:00:00 -0400

Sometimes, it’s hard to sit still, but we can still practice mindfulness. This week, I share a short walking meditation practice to help us gracefully slide or, should we say, walk into the weekend.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the weekend ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for another inspiring story of connection on Tuesday's episode of Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#110 | Embracing Midlife: Chip Conley's Journey of Resilience, Mindfulness, and Transformation

Tue, 23 Jan 2024 11:36:00 -0400

In this episode, I chat with another like-hearted human, Chip Conley. What could happen if we shifted our perspective of mid-life? We no longer see it as a crisis petri dish of broken relationships and trying to reclaim our youth with a red-hot sports car but as this beautiful moment of rebirth. I’m so grateful for the work Chip is doing, especially as he battles cancer. He’s putting a wonderful ripple into the world and making a difference along the way.

Chip's Personal Midlife Journey:

An intimate look into Chip Conley's own midlife experiences, including his health challenges and how they reshaped his outlook on life.
Insight into how personal struggles can lead to profound growth and change.

Understanding Midlife as a Transformation:

Discussion on redefining midlife from a crisis to a period of transformation and opportunity.
Exploring the concept of midlife as a 'chrysalis' stage leading to new beginnings and potential.

The Role of the Body and Health in Midlife:

Chip shares his perspectives on the relationship between physical health, aging, and personal growth.
The importance of listening to and learning from our bodies during midlife.

The Modern Elder Academy (MEA):

An introduction to Chip's initiative, MEA, dedicated to helping individuals navigate midlife changes.
Insights into the academy's approach to fostering wisdom, purpose, and community in midlife.

Chip's New Book: "Learning to Love Midlife":

A brief overview of Chip's new book, which provides tools and perspectives for embracing midlife positively.
Discussion on the benefits of aging and how to harness this stage for personal fulfillment and growth.

Key Quotes:

"Midlife isn’t the end of the road; it's a new beginning where wisdom and experience converge."
"Our bodies are not just vessels; they're teachers guiding us through life's stages."

How to Connect with Chip:

Website | Instagram | LinkedIn

Modern Elder Academy (MEA)

Chip’s Latest Book: Learning to Love Midlife

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#109 | A Fun Micro-Meditation for Self-Care and Release Stress

Fri, 19 Jan 2024 10:00:00 -0400

This week, we have a fun practice to help you let go of stress and slide into the weekend gracefully.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#107 | Resilience & Mindfulness: Finding Common Ground in a Divided Nation During My Bike Ride Across America - Chapter 3

Tue, 16 Jan 2024 10:00:00 -0400

Welcome to Idaho and our next Open Awareness episode on Whole Again. During our Open Awareness segments I share stories from my bike ride across America. This week, we travel through Idaho, speak to the election of a lifetime, and talk about what divides us and how we come together and heal.

Key Points: .

Overcoming 'Othering': Insights on the divisiveness in American society and the importance of understanding and empathy.
Healing a Divided Nation: Michael's reflections on how we can work towards national unity and healing.
Mindfulness in Politics: The application of mindfulness in understanding political divides and fostering dialogue.
The Power of Common Ground: Discovering and leveraging shared values and interests to bridge societal gaps.

Quotes from the Episode:

"We limit ourselves when we only look at each other through the lens of politics."
"Feeling like you belong doesn't mean that everyone is like-minded."
"Anger is when pain makes a public appearance."

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#106 | Resilience & Mindfulness: Finding Grounded Stability Through Micro- Meditation

Fri, 12 Jan 2024 10:00:00 -0400

Michael leads us through a micro-meditation to bring forward a sense of grounded stability.

And be sure to check out our Pause Breathe Reflect gear at www.pausebreathereflect.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#105 | How Mindful Communication & Self-Care Strengthen Resilience & Connection with Kristin Graham

Tue, 09 Jan 2024 10:00:00 -0400

In this episode, Michael O'Brien chats with one of his favorite Word Nerds, Kristen Graham, about the profound impact of words in both personal and professional spaces. Kristen shares her insights on the power of communication, the importance of saying "I'm sorry," "I love you," and "Thank you," and how acknowledging and appreciating others can lead to stronger connections. The conversation delves into the nuances of verbal exchanges and how to make every word count in building relationships and communities.

Topics Covered :

Kristen's take on the impact of words and conversation
The importance of acknowledging and appreciating in conversations
Physical expression and connection during the pandemic
Translating personal growth into professional excellence
Discussion on social atrophy and the need for genuine connection

Key Quotes :

"Words don't just convey messages; they carry our emotions and intentions."
"In the economy of human interaction, 'Thank you', 'I'm sorry', and 'I love you' have the highest currency."

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#104 | A Micro-Meditation To Build Resilience & Bring Calm to the New Year

Fri, 05 Jan 2024 10:00:00 -0400

Michael leads us through a Micro-meditation to give us a moment of quiet amid the noise of the new year.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#103 | Resilience & Transformation: A Journey to Connection & Belonging with Jerry Colonna

Tue, 02 Jan 2024 10:00:00 -0400

In this profound and inspiring episode of Whole Again, host Michael delves deep into the themes of leadership, suffering, and the human longing for belonging with guest Jerry Colonna. They discuss Jerry's latest book, "Reunion: Leadership and The Longing to Belong" and explore how radical self-inquiry and understanding our own stories can lead to more compassionate and inclusive communities and workspaces. This conversation is a call to action for everyone to contribute to a world of systemic belonging.

Key Insights:

Jerry Colonna's insights on good leadership and the importance of radical self-inquiry.
The discussion around systemic othering and how it relates to various forms of discrimination and violence.
The personal stories shared by both Jerry and Michael underscoring the importance of connection and belonging.
The role of awareness and accepting our own stories in contributing to a world of systemic belonging.
Practical suggestions for individuals and leaders to begin their journey towards healing and reunion.
Jerry Colonna on confronting and being compassionate with our minds
Discussing the spark behind "Reunion"
Exploring systemic othering and intergenerational trauma
The importance of mindfulness in connecting with our suffering
Suggestions for beginning the healing process of reunion
Closing thoughts and a short meditation practice

More about Jerry:

Jerry Colonna is an author, executive coach, and the CEO and co-founder of Reboot.io, an executive coaching and leadership development firm. Known for his unique perspective on leadership, Jerry brings both his extensive experience as a venture capitalist and his understanding of human psychology to his coaching practice. His work invites leaders to undergo radical self-inquiry to meet life's challenges with courage, integrity, and compassion.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#102 | Resilience & Mindfulness: A Micro-Meditation Reflecting on 2023 & Setting Intentions for the Year Ahead

Fri, 29 Dec 2023 10:00:00 -0400

Michael leads us through a short micro-meditation to help us reflect on 2023 and set our intentions for the year ahead.

Together, let's ripple something worth rippling into the world.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#101 | Resilience, Mindfulness & Self-Care: Erica Diamond’s Four-Step Method to Overcoming Burnout

Tue, 26 Dec 2023 10:00:00 -0400

In this enlightening episode of Whole Again host Michael O'Brien sits down with life coach and wellness expert Erica Diamond. Together, they explore the transformative journey from burnout to living an abundant life. Erica shares her personal experiences and expertise, offering actionable advice and strategies for self-care, mindfulness, time management, and healthy living that resonate with people seeking balance and fulfillment in their rushed lives.

Show Notes:

Introduction to guest Erica Diamond, renowned life coach and advocate for holistic wellness.
Erica discusses the pitfalls of perfectionism and the significance of self-acceptance and taking risks.
Unpacking the real meaning of self-care with Erica's perspective on deep healing work.
Exploring Erica's entrepreneurial journey and her path to helping women navigate life changes.
Erica's interest in essential oils for healing and her company Bliss Essential's mission during the pandemic.
Erica's four-step method for overcoming burnout and embracing an abundant life
The importance of movement and nutrition in our daily lives

Tune into this episode of The Kintsugi Podcast to gain valuable insights from Erica Diamond on creating a fulfilling life beyond stress and burnout.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#100 | Resilience & Mindfulness: A Mirco-Meditation Embracing the Light of the Winter Solstice

Fri, 22 Dec 2023 10:00:00 -0400

In this episode, Michael leads us through a short mindfulness practice to recognize that we've survived 100% of our dark days and prepare to welcome more light into our lives.

Join us as we explore the power of mindfulness and learn how it can change our relationship with stress, improve our sleep, and infuse mindfulness into our everyday moments. And remember, our invitation extends beyond this episode – our app, Pause, Breathe, Reflect, offers additional practices like the one shared today, and you can always join our live practices throughout the week.

It's time to tap into your inner strength, embrace resilience, and ripple something worth rippling into the world. You've got this! And we've got you!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#99 | How Mindfulness, Resilience & Community Support Turn Struggle into Strength on My Bike Ride Across America - Chapter 2

Tue, 19 Dec 2023 10:00:00 -0400

Join us in this engaging episode of The Kintsugi Podcast as Michael O'Brien shares his inspiring journey across America on a bicycle. From enduring harsh weather in Oregon to discovering the kindness of strangers, Michael's adventure offers profound insights into resilience, connection, and the power of asking for help. Accompanied by his wife and their furry companions, Michael's trip not only tested his physical limits but also brought to life the real meaning of community and support in challenging times.

Show Notes:

Michael introduces the podcast and his cross-country cycling journey in 2022.
Michael shares unique stories of connection experienced during his ride.
The small town of Mitchell, Oregon, and its unexpected charm.
Anticipation of cycling through Eastern Oregon's scenic landscapes.
Michael's struggle with harsh weather and the importance of optimism.
The physical and mental challenges faced during a steep climb and descent.
Michael's critical decision to seek help during a dangerous bout of hypothermia.
A heartwarming encounter with a kind couple offering refuge from the storm.
Reflection on the importance of seeking assistance and the connection it fosters.
Insights on safety, resilience, and the importance of making smart choices.
How asking for help strengthens bonds and enriches both the helper and the helped.
Emphasizing the mutual benefits and emotional rewards of helping others.
An invitation to listeners to embrace assistance in their own lives.
Video of me shivering on Mary and Joseph's porch: https://youtu.be/4lftJsNzfao

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#98 | A Loving-Kindness Micro-Meditation For Self-Care, Healing, and Connection

Fri, 15 Dec 2023 10:00:00 -0400

In this episode, Michael leads us through a short mindfulness practice with a loving-kindness practice that is a cornerstone of Pause Breathe Reflect.

Now, you can "Pay What You Can" for your first year. Yes, for as little as $1, you can become a member of our like-hearted community.

It's time to tap into your inner strength, embrace resilience, and ripple something worth rippling into the world. You've got this! And we've got you!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#97 | How Resilience & Self-Love Transformed Jenna Banks' Journey to Personal Empowerment

Tue, 12 Dec 2023 10:00:00 -0400

Welcome to Whole Again, where we explore stories of connection. In this episode, Michael is joined by Jenna Banks, a dynamic speaker and author known for her empowering insights on self-love and personal development.

During the episode, we delved into:

Jenna's transformative journey towards self-love and personal empowerment. She shares her experiences with attachment and love, and how she navigated through these to discover a deeper understanding of self-worth.
The concept of resilience in the face of personal challenges. Jenna and Michael discuss how self-love plays a crucial role in personal growth and the journey of loving oneself amidst life's complexities.
Jenna's transition from corporate marketing strategies to advocating for self-love and empowerment. She talks about her evolution from working in high-pressure environments to becoming a voice for positive change and personal development

Jenna's Website
Jenna's Book: I Love Me More
Instagram
Join us as we explore the power of mindfulness and learn how it can change our relationship with stress, improve our thoughtfulness, and weave mindfulness into our everyday moments. And remember, our invitation extends beyond this episode – our app, Pause, Breathe, Reflect, offers additional practices like the one shared today, and you can always join our live practices throughout the week.

Now, you can "Pay What You Can" for your first year. Yes, for as little as $1, you can become a member of our like-hearted community.

Take a moment to pause, breathe, and reflect with us as we embark on this journey of self-discovery and mindful living. And as we prepare for the week ahead, may we all create ripples of positivity and meaning in the world. Stay tuned for Friday's Pause Breathe Reflect meditation.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#96 | A Simple Micro-Meditation Box-Breathing Practice Builds Resilience & Mindfulness for Everyday Calm

Fri, 08 Dec 2023 10:00:00 -0400

In this episode, Michael leads us through a short mindfulness practice with a box breathing pattern that was the beginning of Pause Breathe Reflect.

And now you can "Pay What You Can" for your first year. Yes, for as little a $1 you can become a member of our like-hearted community.

Remember to please rate, review, subscribe, and ripple (aka share) the Kintsugi Podcast to help others discover this empowering community.

It's time into your inner strength, embrace resilience, and ripple something worth rippling into the world. You've got this! And we've got you!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#95 | How Resilience & Mindfulness Can Help Redefine Success & Foster Happiness with Luis Gallardo

Tue, 05 Dec 2023 10:00:00 -0400

Welcome to Whole Again, where we share stories of connection. This episode, hosted by Michael, features Luis Gallardo, founder of the World Happiness Summit and advocate for a new system he calls 'Happytalism.'

During our conversation we talked about:

His insights on consumerism, the capitalist system, and traditional benchmarks of success: fame, money, and power.
The conversation shifts to the concept of resilience and how we can foster happiness and peace in a world riddled with conflict.
His journey from coaching handball to working with the United Nations and eventually leading corporate marketing strategies.
The World Happiness Summit's evolution into a global movement promoting a holistic and synergistic approach to well-being is highlighted.

"We need as much positivity as there is negativity going on in the world." - Luis Gallardo

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#94 | A Mirco-Meditation for Mindfulness & Self-As You Navigate Holiday Stress & Find Balance

Fri, 01 Dec 2023 10:00:00 -0400

In this episode, Michael guides us through a short practice together, inviting us to slow down and create space amidst our never-ending to-do lists.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#93| How Resilience, Community & Self-Care Helped Karrah Teruya Battle Cancer & Reclaim Her Identity

Mon, 27 Nov 2023 09:59:00 -0400

This week's story of connection welcomes friend and guest, Karrah Teruya. She shares her raw and real journey through multiple cancer diagnoses, grappling with identity, and finding joy in the everyday. Join us as we navigate the complex emotions of life's challenges and uncover the strength that lies within community support and self-compassion.

During our conversation, Karrah shares

Her confrontation with identity and life change
The power of community and like-hearted connection
The ongoing nature of resilience and Karrah's candid story
Karrah's personal struggle and battle with cancer

Make sure you listen to this episode full of wisdom and inspired thoughts. Please check out Karrah's blog at Brave Blood and on Instagram.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#92 | How Mindfulness & Resilience Help Me Cycle Across America - Chapter 1

Fri, 24 Nov 2023 10:00:00 -0400

Join Michael in this episode of the Whole Again as he shares lessons learned from his bike ride across America and provides insightful tips on how to do hard things. Discover the power of open awareness, learn the importance of setting bite-sized goals, and explore the value of having a strong support system. Don't miss out on this inspiring conversation about resilience and personal growth.

Key Points:

1. Embracing Open Awareness and the beauty of life's experiences.

2. Knowing your why and finding motivation to fulfill your dreams.

3. Breaking things down into manageable micro goals.

4. Playing the long game and managing your energy for sustained success.

5. Cultivating a growth mindset and embracing challenges.

6. The importance of riding with a supportive peloton for collective success.

Resources:

- Download the free workbook on how to create a better life at MichaelOBrienShift.com.

- Check out the Pause, Breathe, Reflect app for mindfulness practices. Download

LinkedIn: https://www.linkedin.com/in/michaelobrienpelotoncoaching

Websites: Executive Coaching and Speaking

Sponsors: Pause Breathe Reflect Meditation and Gratitude App

To discover more about bringing mindfulness into your company or podcast sponsorship opportunities by emailing me at hello@PauseBreatehReflect.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#91 | How Mindfulness & Resilience Help Navigate Stress & Emotional Health with Jon Macaskill

Tue, 21 Nov 2023 10:01:00 -0400

This week's story of connection welcomes friend and guest, Jon Macaskill, a former Navy SEAL turned mindfulness and meditation teacher.

In this inspiring episode, Jon shares his thoughts on resilience, mindfulness, and the importance of a strong and supportive community. Learn how to effectively redefine your relationship with stress and invite resilience into your life.

1. Jon shares his unique journey from serving in the Navy SEALs to becoming a mindfulness teacher, showing how one can redirect their lives through resilience and mindfulness

2. Practical advice on how to start your own mindfulness practice, with a focus on box breathing

3. An honest discussion on the high rates of male suicide, violence, and depression and how community could counteract these numbers

4. How traditional societal roles of men can limit their expression and cause mental strain, and the opportunity of vulnerability to foster emotional health

5. Insight on maintaining resilience in the face of life's discomfort and challenges

6. The poignant personal story of Jon's daughter's major surgery and the life lessons he gleaned from it, highlighting the importance of letting go

7. Jon's validation of having faith in oneself and gratitude as essential parts of resilience

Watch this episode on YouTube: https://youtu.be/gL-OuQz0qRs

LinkedIn: https://www.linkedin.com/in/michaelobrienpelotoncoaching

Websites: Executive Coaching and Speaking and Pause Breathe Reflect and The Kintsugi Podcast

Sponsors: Pause Breathe Reflect Meditation and Gratitude App

To discover more about bringing mindfulness into your company or podcast sponsorship opportunities by emailing me at hello@PauseBreatehReflect.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#90 | How Resilience & Self-Care Helped Megan Swan Overcome Alcohol Dependency & Find Clarity

Thu, 16 Nov 2023 10:00:00 -0400

How can you take a step toward clarity?

On this episode of The Kintsugi Podcast, Michael O'Brien sits down with Megan Swan, partner, mom, daughter, yogi, chef, friend, author, and wellness coach and advisor, to discuss topics ranging from overcoming alcohol dependency and embracing a holistic approach to wellness to the importance of self-leadership and nurturing resilience in personal and professional life.

Megan opens up about her “Last Bad Day” on March 18, 2018, the day after crossing boundaries she swore she would never cross. Determined to break free from her own excuses, Megan grew tired of exerting energy to conform to external standards and self-imposed ideals. Recognizing the cliché but undeniable truth, she embarked on a journey to find her true self.

As Megan shares her story, we discuss topics, such as:

Introduction to Megan Swan, wellness coach and adventurer.
Megan's relationship origin story, which involves an Eat, Pray, Love-inspired journey to Mexico, culminating in a chance meeting with her now-husband. • Megan opens up about her relationship with alcohol & her decision to choose clarity over numbness.
The lessons Megan learned as a mother and how they helped shape her perspective on wellness.
Unpacking the new wellness program for women that focuses on sustainable energy, confidence, and clarity in decision-making.
The culture of mindful drinking, its impact on wellness, and the steps Megan took to navigate this change.
Discussion on the intersection between leadership, self-leadership, and optimal wellness.
The importance of resilience, relevant daily practices, & how to bounce back when you’ve fallen down.
Megan's vision for a world where wellness isn’t transactional, but something more embracing and meaningful.

You can purchase Megan’s book, 10 Day Detox: A Guide for Moms to Feel More Energized and Find Their Balance, Naturally at Amazon :

Follow Megan on Instagram

Visit Megan’s Website

Sign up for Megan’s Course: ELEVATE and LEAD: A strategic leadership development program for women to optimize their capacity– a comprehensive approach to elevating executive leadership in corporate spaces.

Watch this episode on YouTube: https://youtu.be/8IqqHvjHJwU

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#89 | How Resilience, Mindfulness & Self-Care Help Overcome Perfectionism & Find Joy with Meaghan B. Murphy

Tue, 14 Nov 2023 10:00:00 -0400

How can you live a fully charged life?

On this episode of Whole Again Michael O'Brien sits down with Meaghan B Murphy, partner, mom, daughter, sister, friend, Editor-in-Chief of Woman’s Day, author, and Chief Yay-sayer to discuss her unique take on life, her experience with overcoming adversity, and her insights on positive psychology.

Meaghan opens up about her personal journey of resilience and finding joy in life, even amidst challenging circumstances. From her struggles with perfectionism and an eating disorder to her experience with loss and grief, Meaghan's story is one of strength and inspiration.

As Meaghan shares her story, we discuss topics, such as:

The importance of fun in life and Meaghan's "fun filter"

Meaghan's experience with intention setting and the benefits of living in the present moment

Perfectionism during Meaghan's adolescent years and its impact on her life

Meaghan's personal struggles with an eating disorder and the loss of a friend.

The power of resilience, sharing stories, and processing pain

Mentors and the comfort of finding someone who has experienced similar situations

“Yay” moments and the importance of finding joy and gratitude in life

Meaghan's key values: fun, family, and freedom, and her unique experience in a gym

Authenticity and the overcoming of challenging moments

Acceptance, acknowledgment, and action in difficult situations

You can purchase Meaghan’s book, Your Fully Charged Life: A Radically Simple Approach to Having Endless Energy and Filling Every Day with YAY here: https://meaghanbmurphy.com/book/

Follow Meaghan: https://www.instagram.com/meaghanbmurphy/

Meaghan’s Website: https://meaghanbmurphy.com/

Watch this episode on Youtube: https://youtu.be/K215XK8NNn0

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#88 | How Mindfulness & Resilience Shaped My Healing Journey After Trauma

Thu, 09 Nov 2023 13:33:00 -0400

Welcome to Whole Again with your host, Michael O'Brien, where we explore the beauty of resilience and connection and how we can apply the principles of kintsugi to our lives, making us stronger and more beautiful for having been broken.

In this episode:

Michael shares his journey of recovery from a near-fatal cycling accident and how it led to the creation of The Kintsugi Podcast.
Discover how a total knee replacement and the challenges of the pandemic led Michael to take a pause and reassess his priorities.
Learn about Michael and his wife's epic cross-country adventure to celebrate the 21st anniversary of his life-changing accident.
Michael reflects on the vast beauty of America, its diverse communities, and the shared feelings of worry and hope that bind us all.
We dive into the concept of like-heartedness and how finding common emotional ground can be more important than like-mindedness.
The podcast discusses the power of mindfulness and gratitude and the launch of the Pause, Breathe, Reflect app that aims to bring peace and healing to the world.
Michael invites listeners to integrate mindfulness into their daily lives to promote a more thoughtful and peaceful existence.
The episode concludes with inspiring tales from Michael's bike journey across New York State and the resurgence of The Kintsugi Podcast to bring uplifting stories to the forefront.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#87 | Mindfulness & Self-Care: A 5-Minute Follow-the-Leader Micro-Meditation for Children

Sun, 08 Oct 2023 11:47:00 -0400

A Five Minute Follow the Leader Micro-Meditation for children

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#86 | Mindfulness & Self-Care: A 5-Minute Loving-Kindness Micro-Meditation for Children

Sun, 08 Oct 2023 11:20:00 -0400

A Five Minute Loving Kindness Meditation for children

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#85 | This Moment Too Shall Pass (Self-Care, Transformation & Overcoming Uncertainty)

Sat, 07 Oct 2023 15:05:00 -0400

Today's conversation is was recorded at the start of our coronavirus crisis in the United States. We are getting through this moment.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#84 | Mindfulness & Resilience: Lessons from "I Miss You When You Blink"

Sat, 07 Oct 2023 15:01:00 -0400

Today’s Conversation about Resilience is inspired by Mary Laura’s Philpott’s essay, I Miss You When You Blink. It’s about living with awareness.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#83 | Resilience & Mindfulness: A 5-Minute Pause Breathe Reflect Micro-Meditation

Sat, 07 Oct 2023 14:50:00 -0400

Today’s Conversation about Resilience is a five-minute Pause Breathe Reflect Meditation.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#82 | How Mindfulness & Resilience Shape a Life of Transformation with David Taylor-Klaus

Sat, 07 Oct 2023 14:50:00 -0400

Today’s Conversation about Resilience is with husband, father, friend, and difference-maker David Taylor-Klaus.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#81 | How Resilience & Self-Care Help Turn Life’s Lemons Into Growth & Transformation

Sat, 07 Oct 2023 14:50:00 -0400

Lemons. Bittersweet. Tart. Some would say a perfect sum of life’s attributes, a perfect portrayal of life’s moments. Whether we choose to see these lemons as bad moments or as new opportunities to “squeeze the zest” from life it depends solely on ourselves. The choice is ours to believe that beauty exists in everything, even in our setbacks.

So, I encourage you to prevail, to accept the wonderful growth that can spark from every grieving process, to “turn lemons into lemonade” if you like, and to set your mind to acknowledge that, moments happen for us, not to us and we can make things work for us, not against us.

When a door closes another one opens. As we decide the faith of our Pause Breathe Reflect Tour, our community gets another opportunity to raise awareness over the importance of mental health and takes another step in achieving its goal- to become a symbol of mindfulness.

Key points:

A little bit of context (01:18)
An overall win (04:38)
New opportunities (05:59)
Lessons… (06:55)
National Mental Health Awareness Month (09:50)
It’s ok not to be ok (11:25)
Help eliminate stigma (12:23)

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#80 | A 5-Minute Counting Micro-Meditation Builds Resilience & Mindfulness for Teens & Adults

Sat, 07 Oct 2023 14:50:00 -0400

A Five Minute Counting Meditation for teens

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#79 | How a 5-Minute Grounding Micro-Meditation Builds Resilience & Mindfulness for Teens & Adults

Sat, 07 Oct 2023 14:50:00 -0400

A Five Minute Grounding Exercise for teens.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#78 | How Women Shape Resilience & Transformation Through Love, Strength & Mindfulness

Sat, 07 Oct 2023 14:49:00 -0400

Mama - The first word we learn in life and the person our entire childhood revolves around. The first person we think about when we want to share the happiest news about ourselves and the person whose gentle touch we cry for when in fear or sickness.The voice that remains forever in our minds, guiding us with kindness and hope.

Even though, through life experiences, our perspective shifts, women remain the center of our existence. Our mothers, our wives, our daughters… Their voices are essential to making a greater difference in the world.

We celebrate the power of women, the power of creation, and we acknowledge the complexity of motherhood, in all of its forms and the important role they have in creating a better tomorrow.

Mothers and women all over! May you be healthy, courageous, resilient, and in perfect harmony. You are seen, you are loved.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#77 | How Self-Care & Mindfulness Help Create a Resilient Work-Life Balance

Sat, 07 Oct 2023 14:49:00 -0400

In today’s episode of the Whole Again, we start our talk about resilience and our continuous strive for creating a better life-work harmony, with a story. A story about a personal ad- the best ad of my life- the ad that prompted the happiest 29 years of my life, and proved to me, once again the importance of making my voice heard.

In this day and age, it’s more vital than ever to advocate our truth- the truth of the life that we want to live. We need to reevaluate our boundaries regarding our life-work relationship, take a stand for ourselves in order to create a new normal, and ask questions about what our life should actually revolve around.

We need to remember to pause, breathe, reflect and stop hiding behind life’s old narratives. Learn to listen to your voice, answer the questions that prompt you to write the best ad of your life, and until next time, don’t forget to have fun storming the castle!

Key Points:

Story time (00:57)
The line that hooked her (04:38)
Afraid to make my voice heard (06:18)
Are you speaking your truth? (08:34)
Questions you need to answer in order to discover your new normal (10:38)

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#76 | How Small Acts of Self-Care & Mindfulness Create a Ripple of Resilience

Sat, 07 Oct 2023 14:49:00 -0400

Today’s Conversation about Resilience is a throwback episode from the beginning of The Whole Again but the message is timeless.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#75 | How Love, Acceptance & Mindfulness Build Resilience: Lessons from "The Mosaic" with Danny Levin

Sat, 07 Oct 2023 14:49:00 -0400

Today, on the Whole Again we host a remarkable human being, a rare blend of a spiritual and business mind, a man who lived the human experience in all of its forms, a storyteller with a powerful voice, intent on helping people redefine their journey through life - Daniel Bruce Levin.

Listen to the story of Kintsugi, captured in his book, The Mosaic - a magical journey about finding the meaning of life, about building resilience through love, acceptance and validation, and breaking the walls erected by fear so we can discover and accept our true selves. We break in order to rebuild ourselves.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#74 | How Resilience & Mindfulness Transformed My Recovery After Total Knee Replacement

Sat, 07 Oct 2023 14:49:00 -0400

It’s been 20 years… 20 years since my last bad day, 20 years since my life changed for the better, despite the circumstances that generated the change. It’s been a tough but wonderful journey, and the new chapters that await are as inspiring and as important as the road I traveled so far...

So I invite you all to join me on this new venture towards recovery, where we can learn together how to shift our emotional strength and align our mind, body, and soul in order to gain adaptaversagility- that wonderful $5 word coined by one of our Peloton members, Bobby Kountz, that represents a combination of adaptability, agility, and versatility- the ingredients we need to win over our fear of change.

Remember to Pause-Breathe-Reflect, adapt and accept the journey… Until next time, have fun storming the castle!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#73 | How Gillian Castle Turned Trauma Into Resilience & Transformation Through Mindfulness

Sat, 07 Oct 2023 14:48:00 -0400

Giving birth seems like the most natural and emotional experience in the world. But what happens when things don’t go as they should, what happens when the most beautiful moment a woman should experience becomes a nightmare that changes the entire course of her life?

In today’s episode of Whole Again, we continue our talk about resilience with another inspirational person whose life took a different turn after a traumatic event that took away all the things she considered defining for her life. Listen to Gill Castle’s- Stoma Chameleon story, a story about gratitude, acceptance, and redefining identity.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#72 | How Danielle Thompson Transformed Self-Doubt Into Resilience Through Mindfulness & Self-Care

Sat, 07 Oct 2023 14:48:00 -0400

Today, on Whole Again we are introduced to Danielle Thompson, an intuitive success coach who shares her story about chasing happiness, overcoming self-doubt, and breaking through the limitations of living life according to other people’s expectations.

She opens up about finding resilience while going through a challenging divorce, the power and sense of purpose she discovered in raising a child with Down syndrome, and changing her career in order to help other women rediscover themselves.

Enjoy listening to this week’s guest and remember to always believe in the power of your breath to guide you through your bad moments!

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

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, 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.

#71 | How DeAndra Harmony Transformed Trauma into Resilience & Healing Through Mindfulness

Sat, 07 Oct 2023 14:47:00 -0400

Today, on Whole Again, we continue our series of inspiring interviews with DeAndra Harmony- Personal Development Strategist, Entrepreneur, Author, Founder and most importantly, a Survivor with a life story that is a confirmation of the true power that resides in our choices and in living life with awareness and positivity.

Despite everything she lived through, from growing up in an abusive environment with a father fighting with mental illness and drug addiction, being sexually abused by her stepfather to divorcing herself and fighting breast cancer, DeAndra found the courage to rebuild herself, take control of her life and understand the healing power that comes from a real connection between body and spirit.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I'm a husband, father, son. and friend. I'm also an executive coach, speaker, and meditation teacher and I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#70 | Halftime: A Moment to Reflect, Reset, and Move Forward With Resilience

Sat, 07 Oct 2023 14:47:00 -0400

The day is finally here… As we reach the halfway mark of 2021 and start to reevaluate our new normal and the way our lives have changed, I enter a new challenge with a mixture of emotions- my knee replacement surgery. I’m eager and excited but also nervous and anxious. But this time I also feel prepared for everything that is going to happen.

To our Whole Again family, Ripple Challenge community, our Peloton, our tribe, I thank you and I hope you’ll continue to join us on this new journey and that it will further motivate you to get ready, to build resilience through inner work, to renounce the old ways and live life to its fullest potential, with gratitude, kindness and self-care. What we ripple matters...

Until next time, remember to always come back to your breath in your bad moments. You got this and we got you!

My friends, as always, I hope you have fun storming the castle!

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#69 | Who’s in Your Peloton? The Key to Resilience & Growth

Sat, 07 Oct 2023 14:46:00 -0400

The world changed. For the better or for the worse depends only on how we decide to live our lives from now on… Sharing energy, thoughts, ideas, or just a simple touch, a hug, has always been a fundamental way for people to express their feelings. And now that we can share that again we discover how much the need for connection propels us in this race called life. Just like in a peloton we need to surround ourselves with people that we can trust, people that will support and collaborate with us to transform this journey to the finish line into a journey of love, grace, and gratitude.

Join this week’s conversation about resilience here on Whole Again as we talk about my first in-person event since the pandemic began, the Tour de France, and my impending knee surgery.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#68 | 3 Ways to Break Free From Comparison & Build Resilience

Sat, 07 Oct 2023 14:46:00 -0400

I’m bionic!

The surgery that I visualized worked, and I’m finally back on our weekly conversations here on The Whole Again Podcast to share my story, hoping to inspire and help others that are going through their experiences, and to shed some light on another “enemy” that I identified on my road to recovery... An enemy that stands in the way of our fully committed life, in us being present and resilient- the constant tendency to compare ourselves to others and our constant search for the “just right” even though our experiences and the arenas that we fight in are never going to be the same...

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#67 | The Art of Finding Your ‘Wa’: How to Create a Life Beyond the Hustle and Heal

Sat, 07 Oct 2023 14:46:00 -0400

In our quest for finding the perfect balance between work and life, we find ourselves always choosing work over life, living more as human “doers'' than as human beings. So why don’t we just stop settling for balance and aspire for more? Why don’t we jump off our hamster wheels and focus our energy on growing as human beings? Why are we afraid of taking the dip dive and dedicating time for inner work and emotional labour?

Join this week's episode of The Kintsugi Podcast as we put myths to sleep and take another step on our road towards creating a better life, a better tomorrow, a life of aspirations and true happiness instead of settling and compromise.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#66 | How to Start Your Day With Intention: A Guided Morning Micro-Meditation

Sat, 07 Oct 2023 14:46:00 -0400

Today’s conversation about resilience isn’t a conversation. It’s a meditation to help you set your intentions for the day. Often we start our day in a rush. We hop on our hamster wheel and get spinning. A better approach is to take a moment to Pause Breathe Reflect and determine how you wish to BE today. This framework will help you meet your challenging moments with grace.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#65 | Why Speaking Your Truth Is the Key to Healing & Resilience

Sat, 07 Oct 2023 14:46:00 -0400

I’ve always been timid… hiding from the world, ashamed of my own voice, afraid of taking space, being a slave of my inner critique that stopped me from sharing my truth, my sense of humor, my essence. We all have our stories and experiences that left their mark and had consequences on our future, the only difference is the way we managed to overcome them, to shift them into boosters for our confidence and self-esteem.

So, today, on The Kintsugi Podcast we encourage those who have been marginalized to blossom and we invite you all on Clubhouse into our Pause Breathe Reflect (P.B.R.) community, specially created to help us regain control over our stories and practice our truth.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#64 | Building Better Habits: How Mindful Practice Shapes Resilience & Growth

Sat, 07 Oct 2023 14:45:00 -0400

Today, on The Kintsugi Podcast we talk about practicing mindfully and how our lives are a collection of our habits- conscious and unconscious habits that bring out the best in us or on the contrary, habits that stop us from living a life of awareness and creating a better tomorrow.

As I’m recording on Labor Day, I encourage you to take this time to reflect on what you are practicing, and to focus on gratitude, kindness, and love, being calm in your most challenging moments, and to visualize where you want to be and what are the goals you are trying to reach.

Until our next conversation about resilience, don’t forget to pause- breathe- reflect, slow down, and know that you got this and we got you.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#63 | The Importance of The Day After: How Connection & Resilience Shape Our Future

Sat, 07 Oct 2023 14:45:00 -0400

The day after… The day after supreme happiness, the day after complete chaos, the day after everything changes in our lives… In the heat of the moment we gain the ability to connect, to see each other, to reach out to one another, to extend our love towards people around us and practice inclusion for all people, but, as in many aspects of our lives, we end up losing this new gained power in the face of habit. And division settles…

In today’s talk about resilience, we look back twenty years ago at the events of September eleventh and reevaluate our path and the choices that led us apart...

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#62 | Bridging Fear & Growth: A Journey of Resilience, Uncertainty & Letting Go

Sat, 07 Oct 2023 14:45:00 -0400

I had a dream… A dream about terrifying heights, about a stranger who became a companion in an uncertain walk over the bridge, and of finally letting go and embracing the unknown, all supported by a very popular soundtrack by Dua Lipa- Hallucinate.

As surreal as this sounds, this is a choice that we all face- cross that bridge and face uncertainty, face the chaos, learn to dance with it and grow or remain on the safe side, become that creature of habit, being a slave to fear, refuse to adapt despite knowing that things might never return to what they used to be.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#61 | Emotional Self-Mastery: Resilience & Inner Growth with Shasheen Shah

Sat, 07 Oct 2023 14:45:00 -0400

This week on The Kintsugi Podcast we introduce you to Shasheen Shah, a brilliant author and successful communication coach, dedicated to mastering personal development and the ability to gracefully navigate and find coherence and integrity in all aspects of life.

We talk about his amazing book, “The Kid and the King”, the constant pressure of today’s society that focuses on external solutions, the necessary inner work, and finding the right questions that lead you to the real purpose- to conquer and re-engage with life.

Enjoy listening to our conversation and, until next week, remember to have fun storming the castle!

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#60 | Change Your Breathing, Change Your Health: Resilience & Healing with Dr. Amy Novotny

Sat, 07 Oct 2023 14:44:00 -0400

How’s your health? When we think about our health we often turn to diet or exercise as ways to get healthier. These are great but what if your breath was your gateway to wellness? In today’s Conversation about Resilience, I sit down with Dr. Amy Novotny to discuss PABR (Pain Awareness Breathing Relief) and how it can help us reach a new level of wellness.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#59 | Seasons of Growth: Why Pausing Can Lead to Greater Resilience

Sat, 07 Oct 2023 14:44:00 -0400

Today is bittersweet. I’ve decided it’s time to pause our conversations here on The Kintsugi Podcast. At least for a while.

It’s not a decision I make with ease, but I am at that moment in life when I need time to concentrate more on the things that I consider will help me grow and reach more people. “Just like the trees lose their leaves in autumn, we humans need to lose or let go of something in order to grow...”

I leave you, for now, with the conviction that what we created here will help you continue your journey towards resilience and inspire you to take the time to pause, breathe and reflect on what is important in your one wild and precious life.

We’ll be back, my friends, and until then I hope you remember to always have fun storming the castle!

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#58 | We Only Have Moments to Live: Resilience & Wellness for a Healthier Life

Wed, 14 Apr 2021 14:33:00 -0400

Today’s Conversation about Resilience is about the importance of spending time on your wellness to prevent being forced to spend time on your illness.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#57 | The Path to Healing: How Forgiveness & Gratitude Build Resilience

Wed, 07 Apr 2021 13:42:00 -0400

Today’s Conversation about Resilience is about moving from Forgiveness to Gratitude.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#56 | Embracing Unity: How Connection & Resilience Create a Stronger Tomorrow

Mon, 05 Apr 2021 13:29:00 -0400

Today’s Conversation about Resilience is about the power of oneness.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#55 | Miracle Mornings with Brianna Greenspan (Resilience & Mindfulness for Transformation)

Thu, 25 Mar 2021 13:21:00 -0400

Today’s Conversation about Resilience is all about how our mornings can help us become more resilient.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#54 | The Power of Letting Go: How Releasing Attachments Builds Strength & Resilience

Wed, 17 Mar 2021 13:19:00 -0400

Today’s Conversation about Resilience is easing your grip on attachment to help you become more resilient, agile, and adaptable.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#53 | Overcoming Burnout: Tony Martignetti on Purpose, Healing & Resilience

Thu, 11 Mar 2021 13:18:00 -0400

Today’s Conversation about Resilience is moving beyond burnout with Inspired Purpose Coach, Tony Martignetti.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

C.A.R.E. to Be an Ally: Resilience, Healing & Creating a Better Tomorrow

Wed, 03 Mar 2021 13:16:00 -0400

Today’s Conversation about Resilience is about how we can embrace each other and create a better tomorrow for all.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#51 | You Belong: Resilience, Mindfulness & Healing with Sebene Selassie

Thu, 25 Feb 2021 13:09:00 -0400

Today’s Conversation about Resilience is with mindfulness teacher, Sebene Selassie. We talk about her journey and how to create more belonging as a way to create a better tomorrow.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#50 | Love & Resilience: What It Looks Like in Work & Life

Thu, 18 Feb 2021 13:08:00 -0400

Today’s Conversation about Resilience is all about love and what it looks like at work.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#49 | Living an Inside-Out Life: Resilience, Belonging & Transformation

Thu, 11 Feb 2021 13:07:00 -0400

Today’s Conversation about Resilience is about the importance of moving beyond our circle to create more belonging and a better tomorrow.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#48 | The Power of Acceptance (Resilience, Mindfulness & Transformation)

Thu, 04 Feb 2021 13:07:00 -0400

Today’s Conversation about Resilience is about how to win the argument you can’t win.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#47 | The Power of Helping Others: How Giving Back Builds Resilience & Connection

Thu, 28 Jan 2021 13:05:00 -0400

Today’s Conversation about Resilience is about how we can build a stronger community and more resilience.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#46 | Why You Should Talk to Strangers: Connection, Resilience & Growth

Thu, 21 Jan 2021 13:03:00 -0400

Today’s Conversation about Resilience is all about why you should talk to strangers.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#45 | Nourishing Mind, Body & Soul: A Path to Resilience & Transformation

Thu, 14 Jan 2021 13:04:00 -0400

Today’s Conversation about Resilience is about how we are feeding our mind, body, and soul.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#44 | How to Stop Missing Your Life: Mindfulness & Resilience with Cory Muscara

Thu, 07 Jan 2021 12:53:00 -0400

Today’s Conversation about Resilience is with one of the nation’s leading experts on mindfulness, Cory Muscara. We talk about how to be present during chaotic times.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#43 | How Will You Use Your Dash? Embracing Resilience & Growth Through Life’s Journey

Wed, 23 Dec 2020 12:36:00 -0400

Today’s Conversation about Resilience is about how you wish to use your dash. You know, the dash between your birthday and final day.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#42 | Finding Strength in Uncertainty: Lessons from the Hospital & Life’s Challenges

Thu, 17 Dec 2020 12:34:00 -0400

Today’s Conversation about Resilience is about how we manage when we don’t know where the finish line is. It’s something that I remembered while in the hospital last week.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#41 | Parenting with Resilience: Lessons in Strength, Growth & Healing

Thu, 10 Dec 2020 12:28:00 -0400

Today’s Conversation about Resilience is about a few lessons I’ve discovered as a parent that can help us create a better tomorrow once we get through what we need to get through.

If this episode sparked something within you, please download it and share it with a friend.

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.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#40 | A Thanksgiving in Quarantine: How Mindfulness & Gratitude Build Resilience

Wed, 02 Dec 2020 12:27:00 -0400

Today’s Conversation about Resilience is about how I spent my Thanksgiving holiday in quarantine because I thought I could have COVID. The good news is my test came back negative but my thoughts were positive.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#39 | How to Pause, Breathe & Reflect: A Mindfulness Practice for Resilience

Wed, 25 Nov 2020 12:26:00 -0400

Today’s Conversation about Resilience is a special episode to help you Pause, Breathe, and Reflect more this holiday season.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#38 | The Power of Gratitude: Chris Palmore on Mindfulness & Resilience

Wed, 25 Nov 2020 12:22:00 -0400

Today’s Conversation about Resilience is with Chris Palmore from The Gratitude Space. He shares his journey with gratitude. You can discover more at www.gratitudespace.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#37 | Gratitude in Tough Times: How Mindfulness Builds Strength & Resilience

Wed, 18 Nov 2020 12:20:00 -0400

Today’s Conversation about Resilience is all about the power of gratitude especially during our tough moments.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#36 | Finding Stability After Change: A Mindful Approach to Resilience & Growth

Wed, 11 Nov 2020 12:19:00 -0400

Today’s Conversation about Resilience is about how we can move forward post-election.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#35 | Navigating Uncertainty: How Mindfulness & Reflection Can Help in Emotional Moments

Tue, 03 Nov 2020 12:18:00 -0400

Today’s Conversation about Resilience is an invitation to pause, breathe, and reflect this week. This will be an emotional week. To support you, I share a few questions and mantras that can help you focus on the things that truly matter.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#34 | What I’d Tell My 20-Year-Old Self: Resilience, Transformation & Embracing Change

Wed, 28 Oct 2020 12:15:00 -0400

Today’s Conversation about Resilience is about what we can discover through a fresh perspective and it’s a celebration of my youngest’s 20th birthday.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#33 | The War of Art & Resilience: Steven Pressfield on Overcoming Inner Battles

Wed, 21 Oct 2020 12:14:00 -0400

Today’s Conversation about Resilience is with Steven Pressfield, the author of The War of Art and Gates of Fire. We discuss Spartan Women, Resistance, and this moment in time.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#32 | Breaking Through Resistance: How Love & Mindfulness Build Resilience

Wed, 14 Oct 2020 12:13:00 -0400

Today’s Conversation about Resilience is all about Resistance and Love.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#31 | The Power of Letting Go: How Releasing Attachments Builds Resilience & Strength

Thu, 08 Oct 2020 12:10:00 -0400

Today’s Conversation about Resilience is all about letting go of our attachments to grow.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#30 | The Power of Reflection: How Mindfulness Creates Resilience & Transformation

Wed, 30 Sep 2020 12:08:00 -0400

Today’s Conversation about Resilience is all about finding more time to reflect as we navigate this moment known as 2020. It’s an invitation to do something for yourself and become more resilient.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#29 | Lessons from 2020: Finding Strength & Resilience in Life’s Unexpected Moments

Wed, 23 Sep 2020 12:07:00 -0400

Today’s Conversation about Resilience is all about the one thing that all these crazy 2020 moments have in common and it’s the thing that can help us get through this moment because we are getting through this.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#28 | Breath: The New Science of a Lost Art (Healing, Resilience & Micro-Meditation)

Wed, 16 Sep 2020 12:05:00 -0400

Today’s Conversation about Resilience is about your breath. I sat down with James Nestor to discuss his latest book, Breath: The New Science of a Lost Art.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#27 | The Secret to Resilience & Success: How Mindful Recovery Fuels Transformation

Wed, 09 Sep 2020 12:03:00 -0400

Today’s Conversation about Resilience is about the importance of recovery if you want to get things done. It’s also a celebration of six years of being an entrepreneur and I share one thing that has helped me build my company from nothing into something unique.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#26 | Unshakeable Resilience: Bruce Ross on Leadership, Mindfulness & Peak Performance

Wed, 02 Sep 2020 12:01:00 -0400

Today’s Conversation about Resilience is with leadership expert, Bruce Ross.

His proprietary approach (FlowPreneur: Unshakeable Bold Leadership) integrates brain-science and optimal psychology directly into business to help individuals and teams tap unsuspected reserves of human performance, intelligence and potential.

Bruce has spoken at over 30 annual conferences and has been published internationally – on the topic of 'Leadership' and 'Accessing peak mental performance'. He has personally coached over 1200 business owners, leaders and entrepreneurs.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#25 | A Lesson in Resilience: Celebrating My Dad’s 84th & Finding Strength in Hard Times

Wed, 19 Aug 2020 12:00:00 -0400

Today’s Conversation about Resilience is about celebrating my dad’s 84th birthday and a lesson he passed down to me that could help us get out of this COVID mess.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#24 | How to Get the Hard Things Done: 3 Questions to Boost Productivity & Resilience

Wed, 12 Aug 2020 11:59:00 -0400

Today's Conversation about Resilience is about getting the hard things done.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#23 | Joy in Uncertain Times: How Mindfulness & Resilience Can Transform Your Experience

Wed, 05 Aug 2020 11:58:00 -0400

Today’s Conversation about Resilience is about finding Joy during COVID.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#22 | Harnessing Your Energy: A Kintsugi Approach to Mindfulness & Resilience

Wed, 29 Jul 2020 11:57:00 -0400

Today’s Conversation about Resilience is all about your energy. It's the one thing you can always control.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#21 | The Best Way to Start: A Mindful Approach to Resilience & Transformation

Wed, 22 Jul 2020 11:56:00 -0400

Today’s Conversation about Resilience is about the best way to start.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael. I help people prevent a bad moment from turning into a bad day and help them heal, grow, and develop more resilience.

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, 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.

#20 | Why Community Matters: Building Resilience & Strength Together

Wed, 15 Jul 2020 11:55:00 -0400

Today’s Conversation about Resilience is about the value of a strong peloton.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#19 | Overcoming Doubt: A Kintsugi Approach to Resilience & Transformation

Wed, 08 Jul 2020 11:55:00 -0400

Today’s Conversation about Resilience is about how to deal with doubt when it strikes.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#18 | How to Make Change Last: Resilience & Transformation Through Kintsugi

Wed, 01 Jul 2020 11:54:00 -0400

Today’s Conversation about Resilience is about How to Make Change Last.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#17 | Gen X, Y & Z: A Conversation on Resilience (Mindfulness & Kintsugi Wisdom for Growth)

Wed, 24 Jun 2020 11:52:00 -0400

Today’s Conversation about Resilience is about Gen X, Y, and Z.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#16 | What Do You Need Today? A Mindful Approach to Resilience & Transformation

Wed, 17 Jun 2020 11:52:00 -0400

Today’s Conversation about Resilience is about Boomerangs and Curiosity.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#15 | Black Lives Matter & Resilience (Mindfulness, Kintsugi, & Healing Through Awareness)

Wed, 10 Jun 2020 11:51:00 -0400

Today’s Conversation about Resilience is about Black Lives Matter and Privilege.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#14 | Finding Clarity in Crisis: A Mindfulness & Resilience Approach

Wed, 27 May 2020 11:50:00 -0400

Today’s Conversation about Resilience is about how to find clarity during this moment in time. It’s all about what you can do if you are still.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#13 | Lessons in Resilience: What Steve Jobs Got Wrong & How to Move Forward After Setbacks

Wed, 20 May 2020 11:49:00 -0400

Today’s Conversation about Resilience is for anyone looking to step toward a better tomorrow. It’s inspired by the class of 2020 and something that Steve Jobs got wrong.

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#12 | Reducing Stress & Inflammation for Resilience & Transformation

Wed, 13 May 2020 11:45:00 -0400

Today’s Conversation about Resilience is with wellness coach, Julie Michelson. We discuss how to reduce your stress and inflammation during this moment in time. You can discover more about Julie at https://juliemichelson.com/

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#11 | Redefining Masculinity: Resilience & Transformation Through Kintsugi

Wed, 06 May 2020 11:41:00 -0400

Today’s Conversation about Resilience is all about shifting our masculinity script in hopes that it can help us create a better tomorrow. You can discover more at www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#10 | Solving Life’s Puzzle: Resilience & Transformation Through Kintsugi

Wed, 29 Apr 2020 11:36:00 -0400

Today's Conversation about Resilience is all about solving your puzzle and what you need to create a better life and career. You can discover more at www.kintsugipodcast.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience.

I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in my podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. You’ve got this!

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, 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 overwhelm 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.

#9 | Dancing with Fear on the way to Post-Traumatic Growth and Resilience

Mon, 27 Apr 2020 11:35:00 -0400

Today's conversation was recorded during our 25th wedding anniversary trip to Costa Rica. I share how I danced with my fear of heights and R.I.S.K. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#8 | The Resilience Mindset Shift for Post-Traumatic Growth

Tue, 21 Apr 2020 11:30:00 -0400

Today's conversation was recorded in memory of Eva Korr who taught me about forgiveness during a family trip to Poland. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#7 | A Wabi-Sabi Approach to Post-Traumatic Growth

Sun, 19 Apr 2020 11:29:00 -0400

Today's Conversation about Resilience is all about the awesome-sauce behind our grey hairs, wrinkles and scars and how they symbolize resilience.

To discover more please visit www.kintsugipodcast.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#6 | Are You Fully Living? A Mindset Shift for Post-Traumatic Growth and Resilience

Sat, 18 Apr 2020 11:28:00 -0400

Today's conversation was after coming home from Costa Rica and seeing the differences between being a citizen and tourist. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#5 | How to Slay Imposter Syndrome For Growth and Resilience

Fri, 17 Apr 2020 11:28:00 -0400

Today's conversation was recorded after a workshop on imposter syndrome. I wanted to set the record straight that guys deal with this as well and my tips for slaying it when it pays you a visit - for women and men. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#4 | Hope for Post-Traumatic Growth and Healing After the Pandemic

Thu, 16 Apr 2020 11:27:00 -0400

In today's Conversation about Resilience, I share 10 things I hope will come from our corona crisis to help us work and live better together. What do you hope for?

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#3 | The Power of Acceptance for Great Resilience: You Get What You Get

Wed, 15 Apr 2020 11:26:00 -0400

Today's conversation was during a visit to California to visit my youngest daughter at college and it includes one of her first lessons on gratitude. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#2 | The Importance of Energy for Your Healing and Growth

Tue, 31 Mar 2020 11:25:00 -0400

Today's conversation was recorded during the 2nd week of corona and it is about being mindful of the ripple we are sending and receiving. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.

#1 | A Perspective for Healing and Post-Traumatic Growth - You Go Where Your Eyes Go

Tue, 31 Mar 2020 11:17:00 -0400

Today's conversation is from my TEDx and idea with spreading that You Go Where Your Eyes Go. It will give you more insight to my Last Bad Day story. To discover more visit www.kintsugipodcast.com and www.michaelobrienshift.com

If this episode sparked something within you, please download it and share it with a friend.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect stickers by sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

Thanks for being here! I appreciate you!

Let's celebrate our scars as golden symbols of resilience and strength.