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 ksu.

Today I have a microdose meditation for you and the power of community. Whenever you're ready, settle into a comfortable position. If you like, you can close your eyes and we'll drop in. Let's begin with a generous breath in breathing up fully through your nose if you can,

and invite the breath to release as you settle into this moment. And as you do, you may wish to place one hand on your heart. And the other on your belly. And as you breathe, repeat the word Ubuntu. Ubuntu is an African philosophy. That means I am because we are. It's a reminder that we don't have to heal.

Alone

with each breath in, feel your connection. To those who walk beside you, to those who have walked before you, and those cheering you on today,

and with each breath out.

Let go of any belief that makes you think that you have to heal by yourself. That the only way can feel whole again, is that you do it all on your own.

Know that you're part of a circle. You are part. Of a community

you are because we are.

And now when you begin to feel ready, you can start to ease your attention

and slowly flutter the eyes open.

And wiggle your fingers and toes and perhaps give the body a little stretch.

I hope you enjoyed the practice

and remember 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.