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 ease self-doubt and reclaim your confidence. When you're ready, you can settle in to a comfortable position and rest your hands gently on your lap. And if you like, you can close your eyes.

And we'll drop in. Let's begin by taking a deep breath in, breathing out fully through your nose if you can,

and then release the breath breathing out through your mouth. And if that felt good, let's do one more.

A deep breath in and a slow releasing breath out.

As the breath settles into its natural rhythm, bring your awareness to the body. Notice where you're making contact with the ground. Allow yourself to come into this moment. You are here and that is enough. And when a moment of doubt appears, as they often do, don't fight it. Just whisper back to it. This is doubt not the truth.

And in the rhythm of the breath, you can repeat this mantra to yourself or aloud as you breathe in, you can say, I can. And as you breathe out, you can repeat. I will. Breathing in. I can breathing out. I will. I can. And I will feel those words move throughout the body. Imagine that they touch every cell. Of your being lighting you up from the inside out.

Now let's take one last deep breath in. Breathing in I can, and a releasing breath out and I will.

And when you're ready, you can open your eyes if you've had 'em closed and wiggle your fingers and toes.

Always remember there's strength within you. You've got this and I've got you. And 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 at seven 11. Eastern. Again, thanks for being here. I appreciate you.