Today I have a microdose meditation for you when you're feeling vulnerable. When you feel ready, settle in to a position that feels comfortable. And as you do, you can close your eyes if you like. Of course, you can always leave them open or have a soft gaze looking down at the tip of your nose.

We'll drop in. Let's begin by breathing in slowly

and breathing out fully.

Vulnerability is not weakness.

It's one of the truest forms of strength and courage,

if you like, you can place your hands on your heart

and notice the strength that's within you, within your chest as it rises and. Releases with each breath in and each breath out.

If you're feeling exposed or uncertain or even raw as you heal, you are not alone. You are fully human. So

whisper to yourself.

I am safe to feel

I am worthy even in my tenderness.

I am courageous.

Wrap yourself in compassion. Hold yourself gently.

This moment of vulnerability is not failure.

It is a portal, a doorway if you will, for deeper connection.

A chance to demonstrate how courageous you are because you are courageous.

When you feel ready, you can begin to ease your attention and slowly flutter the eyes open as you wiggle the fingers and toes,

and you can even give your body a little stretch.

Thank you for practicing with me. You are not alone. You are human and courageous.

It's this strength that helps us put a beautiful ripple into the world.