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 meditation for you. To help you simply be, if it feels safe to do so, you may wish to close your eyes. Of course, you can always leave them open or have a soft gaze looking down at the tip of your nose if you prefer, and let's begin. By breathing in slowly through your nose if you can, and exhale fully out through your mouth.

You may wish to soften your shoulders and bring some ease to the area around your jaw.

There's nowhere to go. There's nothing to fix. This moment is for stillness. For being not doing.

As thoughts arise, greet them with curiosity without any judgment and let them drift much like clouds do. As they travel across the sky,

and if your mind wanders too far, you can simply come back to the breath

and begin again

with a slow inhale. And a releasing exhale,

knowing that you're not behind. You are not broken. You are simply here, here in this moment of peace.

When you feel ready, you can. Start to flutter your eyes open if you've had 'em closed, and wiggle those fingers and toes. You may even wish to give your body a little stretch. Thanks for practicing with me

and remember that you can always take moments to simply be. It is one way that together we'll 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.