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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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.

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.

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 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.

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 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.

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.

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

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,...

Text Whole Again to 866-612-4640to receive my free inspirational text messages.

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

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.

Text Whole Again to 866-612-4604 to receive my free inspirational text messages.

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

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.

Text Whole Again to 866-612-4604 to receive my free text messages of inspiration.

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.

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.