204 | How To Stop Pain From Controlling Your Trauma Narrative With A Microdose of Mindfulness

Show Notes:

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

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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 Mindfulness 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.

Transcript:

 Hey there, it’s Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience through the wisdom of katsuga. Today I have a micro dose of meditation for you. To help us disassociate from the pain we’re experiencing. So when you’re ready, settle in to a position that feels comfortable, and if you like, you can close your eyes.

But knowing you’re always at choice here, you may wish to leave them open or have a soft gaze looking down at the tip of your nose,

and we’ll drop in. We’ll begin with a few deep breaths,

allowing us to arrive. Feel a sense of groundedness. As we come into this moment,

a moment to settle in and slow down,

and now I’ll invite you to bring to mind any discomfort or pain you might be feeling. It might be physical, it might be emotional.

And as you recognize the discomfort, I’ll share a mantra with you that you can repeat to yourself or out loud. As you breathe in, you can say the pain is real, and as you breathe out, you can repeat. But it does not define me. Breathing in, the pain is real, breathing out, but it doesn’t define me. And as you continue with the mantra, begin to recognize.

That the pain you’re experiencing is a natural part of the healing process, but it doesn’t entirely define who you are. It’s simply something you’re experiencing.

And when you begin to feel ready, you can start to ease your attention and slowly open the eyes.

And wiggle your fingers and toes,

and if possible, give the body a little stretch.

And as you travel into the day, I’ll invite you to reflect on how you can acknowledge the pain you’re experiencing, but not allow it to define. Your identity.

All right. Nice job.

I hope the day unfolds with grace and ease for you, and you put a beautiful ripple into the world.

And if you would like to discover. Additional micro doses of mindfulness and wisdom. You can download my pause, breathe, reflect app, and join us here every Monday, Wednesday and Friday. It’s seven 11 Eastern. Again, thanks for being here. I appreciate you.