Hey there, it's Michael on Mondays. I love sharing a microdose meditation with you, and today it's about cultivating courage. So wherever you happen to be, I'll invite you to settle in to a comfortable position.

Closing your eyes if it feels safe to do so,

and we'll drop in. Let's begin with a generous breath in. Breathe up fully through your nose if you can, and deep into the belly

and allow the breath to release slowly. Breathing out through your mouth,

and as you do, you can invite your shoulders to relax and bring some ease to the area around your neck and jaw.

And if you like, you can take another generous breath in. Or simply settle into the natural rhythm of the breath,

let your body know. That you are safe.

You are here and you are courageous, will use the power of mantra to cultivate more courage. As you breathe in, you can repeat to yourself or out loud. I am willing,

and as you breathe out, you can repeat. I am brave breathing in. I am willing

breathing out. I am brave

because courage isn't the absence of fear. It's a decision. To be brave and to move forward despite our fear. As you breathe in, you can repeat. I am willing,

and as you breathe out, I am brave. Breathing in, I am willing.

Breathing out, I am brave.

And if you like, you can place your hand on your heart and feel all that energy that's within you. Feel your heart beating, and notice the courage that flows through you.

Courage doesn't have to be loud.

It can simply be yours. And when you start to feel ready, you can begin to ease your attention and start to flutter the eyes open. And wiggle your fingers and toes.

I hope you found this practice to be valuable, and I hope you'll share it with someone you know today. There are other microdose meditations that you can find on my app that can help you navigate today's uncertainty. With a bit more grace, and as always, thank you for being here and putting a beautiful ripple into the world.