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.

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.

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

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.

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.

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

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi,...

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.

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.

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

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of...