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.

1. Learn how to work with difficult emotions without bypassing them.
2. Discover the power of Tonglen to transform pain into compassion—for yourself and others.
3. 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.

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 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/

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 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.

Receive my free inspirational text messages by texting whole again to 866-612-4604 and I'll set you up.

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

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.

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.

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

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

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.

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.

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

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.

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.

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 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.

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.

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.