Today I have the perfect morning microdose meditation for you to help you set your intentions. This is a practice you can do while still in bed,

so stay comfortable and if you like, you can keep your eyes closed, of course. Knowing that you're always at choice, you can also leave them open and we'll drop in and we'll begin by making a connection to the breath. Simply notice where you feel the breath most clearly and place your attention here. It might be right under your nose.

You might notice it in your chest or perhaps your belly. Make this connection as you appreciate the breath.

It's something that you'll do over 20,000 times today.

Now I'll invite you to offer your attention to the body. Check in with it. Notice what you sense without any judgment.

Notice what you feel. Deep within the muscles and what you feel at the surface of the skin,

appreciating the body even as it heals

now. Let's take a moment to express gratitude for something or someone. See what comes to mind and what about this thing or this person makes you feel grateful.

Recognizing how gratitude feels and appreciating this moment.

And now I'll invite you to set your intentions for the day. How do you wish to show up? In other words, what kind of ripple do you wish to put into the world today?

You might even wish to visualize or feel that you're honoring this intention.

Showing up in exactly this way,

and when you begin to feel ready, you can start to ease your attention.

You can slowly open your eyes if you like, perhaps wiggle the fingers and toes and maybe give your body a little stretch. Good morning. Thanks for practicing with me in setting your intentions. It's one way that we put a thoughtful ripple into the world.