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.

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.

Send me at text to 866-612-4604 to receive my text messages to help you feel Whole Again.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.

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.

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

Sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect or finding me on Substack.

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.

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.