Hey there, it's Michael on Mondays. I'd like sharing a short practice with you so we can start the week off on the right foot. And depending on your relationship with New Year's resolutions, this might be a point in the year where you might need to begin again. And that's what the practice is all about.

So if you're ready, come into a comfortable position

and as you settle in, know that you're always at choice, so you can close your eyes, keep 'em open, or have a soft gaze if that makes you feel a little bit more comfortable. And we'll drop in. Beginning by taking three healthy inhales and three slow releasing exhales.

Giving yourself permission to tune out all the outside noise and tune into this moment

slowing down. Settling in,

and as you do, you can offer your attention to the body. You might wish to relax the shoulders. Bring some ease to the forehead in the area around the jaw. You can even put on your best Mona Lisa smile as you greet the day

and now find an anchor or a touchstone. It could be your breath, it might be a sound in the soundscape. A sensation in the body.

Choose something that feels right for you at this moment in the practice,

giving yourself permission to rest your attention. Touch tone.

Noticing the qualities of your breath or that sound or sensation in the body,

and if your mind has just tiptoed away.

Congratulations, you're a human. Our minds love to wander. We can be easily distracted. It's all a natural part of life.

When you notice you've been pulled away without judgment, without beating yourself up, wondering if you're doing this right, just simply come back. To that touchstone and begin again.

Each time you get pulled away, each time your mind tiptoes away chasing something else. Notice and simply begin again placing your attention. Back on the touch tone or the anchor you have chosen for yourself,

and now you can relax your attention. And as we began to round out this pause, breathe, reflect moment. I invite you to reflect on how you can simply begin again as you travel throughout your day.

When ready, you can open the eyes if you've had 'em closed, and wiggle those beautiful fingers and toes and give your body a little stretch. I hope you enjoyed this moment to pause, breathe, reflect, and simply begin again.

You can find this moment as well as other microdose practices on my app, which is called Pause, breathe, reflect, and it's now free in Apple's App Store and on Google Play. Thank you for sharing a moment with me and being part of our community, and I hope you'll check out the other episodes I have for you this week.

Until then together, let's put a beautiful ripple into the world.