Hey there, it's Michael on Mondays. I love sharing a microdose meditation for you to help you start your week off on the right foot. And now that we're in the month of November, I'll share some practices around the practice of gratitude. Which is one of our values here at Whole again, as well as at Pause, breathe, reflect, and today the practice will be expressing gratitude for our body.

So today won't be about expressing gratitude for a big win or a huge milestone, but simply. The fact that your body is still here, even though it may not show up perfectly, it still shows up for you. So if you're ready, settle into a comfortable posture. You can invite your shoulders to relax a bit, perhaps bring some ease to the area around your neck and jaw.

And if it feels safe to do so, you may wish to close your eyes

and allow the breath to settle into a rhythm that's softer.

As you bring your awareness to the rise and release of each breath, you can bring one hand to your heart and one hand to the belly, and feel the breath.

And as you breathe in, you can repeat to yourself. Thank you for this breath.

And as you exhale, you can say, I am still here.

Let's try that a couple more times.

Breathing in. Thank you for this breath. And as you breathe out, I am still here

breathing in. Thank you for this breath. Breathing out. I am still here.

Now let's move into the body. Bringing our awareness to our feet, whether they're tired or sore. Healing or if they feel strong and steady,

we can offer gratitude for our feet by whispering out loud or to ourselves. Thank you feet for carrying me.

And now you can move your attention up to your legs, offering your legs. Gratitude. Thank you legs for holding me up.

And now we can bring our attention to our hands and offer them gratitude. Thank you hands for what you carry, hold, and create.

And now offering your attention to your heart. Thank you heart for beating, for giving me courage and compassion.

And now we can come back to the breath.

And offer it a bit more gratitude. Thank you breath for grounding me and reminding me I can always come back to my breath.

The body may not be perfect. And you might be hurting or in the process of healing,

but even in this state, there is still gratitude for what still works. For what still breathes today. See if you can let that be enough.

And now let's take one more deep breath in

and a slow releasing breath out.

You are here, my friend, and that is a gift. And when you're ready, you can begin to ease your attention. You can begin to flutter the eyes open. And give a little wiggle to your fingers and toes.

I hope you'll join me in creating a ripple effect by sharing this practice with someone that you know today and this week here at Pause, breathe, reflect, and whole again. We're celebrating our third year anniversary of our amazing app, and to help you and others navigate the holiday season and the beginning of 2026, I'm offering free memberships this week.

You'll find the link in the show notes and you'll begin to reclaim your time from unproductive scrolling. So you have more time for things that bring you more joy and find amazing meditations and breath work patterns and live practices that can help you find calm amid the chaos today and help you move forward with a bit more grace.

And I hope you'll join us over there. And as always, thank you for being here. And thank you for being part of our whole again, community. 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.