210 | A Microdose Meditation Practice for Trauma Survivors: Why You Don’t Have to Fix Pain to Heal

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

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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

today. I have a microdose practice for you. To help you breathe through the pain or discomfort that you’re feeling, whether that’s emotional or physical.

So let’s take a moment to simply be here just as you are, and when you feel ready, you can settle into a comfortable position you might wish to be seated. Or you can lie down or simply soften the body wherever you happen to be. And if you like, you can close your eyes and gently bring awareness to the breath.

And as you’re breathing in, notice that you’re breathing in.

And as you’re breathing out, notice that you’re breathing out,

and now gracefully bring your awareness to the discomfort you’re experiencing wherever it happens to be. You don’t need to name it. You don’t need to fix it. Just notice where it is, where it lives in the body. Where do you feel it the most?

Now, breathe into that space, not to make it go away. But to give it room.

As you inhale, you’re breathing in space and as you exhale. You are breathing out softness.

Let the breath cradle the discomfort, much like flowing water, cradles a rock in a stream.

And if this feels like it’s too much.

Come back to the breath.

You are not the pain you’re experiencing. You’re simply the awareness that’s holding it. Breathe in deeply. Breathe out slowly.

Let the discomfort be, you don’t need to resolve it. You can simply be with it.

Nice job. When you feel ready, you can begin to ease your attention and slowly flutter the eyes open if you’ve had ’em closed. And wiggle your fingers and toes even as you experience discomfort or pain. You are strong, you are resilient, and you’ve got this and I’ve got you. Together, we will continue to 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 at seven 11 Eastern. Again, thanks for being here. I appreciate you.