Latest / STOPTIME: Live in the Moment. / Transform Your Day: Morning Meditation and Gratitude Practice

Transcript

Transform Your Day: Morning Meditation and Gratitude Practice · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there, this is a great session to listen to in the morning, just after waking up.
• 0:07
  Speaker 1: Waking up with the sun gives us an excellent opportunity to begin the new day with renewed appreciation.
• 0:16
  Speaker 1: Take a few moments to bring yourself out of sleep into a light, wakeful state.
• 0:25
  Speaker 1: You can open your eyes if you feel like it, or allow them to stay closed.
• 0:31
  Speaker 1: Take a deep breath in invigorating the lungs, waking them up, giving your body a nice stretch, gently allowing it to wake.
• 0:49
  Speaker 1: Our thoughts are often scattered first thing in the morning, drifting to our responsibilities, what we're having for breakfast, our commute, our work duties, things we need to get done and everything else that vies for our attention day to day.
• 1:07
  Speaker 1: So, before the mind wakes up completely, this morning, we're going to create a blank canvas, taking a nice deep, cleansing breath in and release, letting it go, clearing the mind of any leftover concerns from yesterday and any stresses about the future.
• 1:35
  Speaker 1: As you continue to breathe in this way, we're going to set an intention to start fresh today.
• 1:45
  Speaker 1: Place both hands lightly on your stomach and breathe into them, becoming more energized, more alert, aligning yourself with willpower, the intention to start your day in gratitude.
• 2:05
  Speaker 1: Feel this invigorating energy flowing underneath your hands and spreading throughout your body, warming you like the sunlight on a beautiful, beautiful day.
• 2:20
  Speaker 1: Continue to hold your hands on the center of your stomach, your energy center day.
• 2:25
  Speaker 1: Continue to hold your hands on the center of your stomach, your energy center, and visualize that sun.
• 2:32
  Speaker 1: Imagine it coming up over the horizon, seeing it illuminating everything it touches, in no rush whatsoever, taking its time to touch everything the oceans, the hills, the grass and your skin.
• 3:01
  Speaker 1: Feel it touching your body and warming it gently, waking it up.
• 3:08
  Speaker 1: Hear the birds chirping and maybe even a rooster crowing as they greet the sun.
• 3:21
  Speaker 1: The ducks start to line up in the light cast on the lake.
• 3:28
  Speaker 1: See the flowers opening, gratefully, tilting towards the light.
• 3:35
  Speaker 1: Tilt your head up like the flowers, drinking in every ounce of sunlight, feeling it washing over you and around you, invigorating every part of your body.
• 3:50
  Speaker 1: Feel the sun illuminating your mind, bringing brightness to your thoughts, clearing away the lingering shadows of sleep.
• 4:12
  Speaker 1: Now let's repeat some positive affirmations to start the day off right, taking a deep breath in and a slow, calm exhale, repeating after me I am grateful for this day, I am grateful for this day.
• 4:41
  Speaker 1: Add some emotion to the words that connect to your body so that you can truly feel the gratitude flow from your words through to your body, not worrying about what your day will look like and letting go of any expectations, simply expressing your gratitude and thanks for waking up today.
• 5:12
  Speaker 1: I am so grateful for today, offering thanks to the sun.
• 5:25
  Speaker 1: I am grateful for this day.
• 5:30
  Speaker 1: Feel the gratitude flow through you as you breathe easily and enjoy this wonderful moment of pure appreciation as you wake up in this beautiful, beautiful day.
• 5:48
  Speaker 1: I am grateful for this day.
• 5:52
  Speaker 1: And as you start to feel the sensations fill your body, give gratitude to your beautiful body, feel appreciation moving through each body part.
• 6:11
  Speaker 1: As you say, I am grateful for my body.
• 6:15
  Speaker 1: I am grateful for my body, feeling it deep within your bones now as you continue to repeat and feel and embody.
• 6:35
  Speaker 1: I am grateful for my body today, now drawing awareness around your brilliant mind, expressing thanks for your beautiful, unique self, your mind I am grateful for my mind Again, feeling the appreciation move through your head as you continue to repeat.
• 7:13
  Speaker 1: I am grateful for everything and anything that I experience today.
• 7:44
  Speaker 1: Say it again with strong conviction I am grateful for everything that I will experience today, good or bad.
• 7:57
  Speaker 1: Every experience makes us who we are.
• 8:01
  Speaker 1: Welcome, the highs and the lows alike, knowing that everything is a lesson, an opportunity to learn.
• 8:12
  Speaker 1: I am grateful for everything that I will experience today.
• 8:19
  Speaker 1: Every experience is an opportunity to grow, an invitation to live.
• 8:31
  Speaker 1: Hold this appreciation in your awareness as you continue to repeat I am so very grateful for everything that I will experience today.
• 8:52
  Speaker 1: Today, take a moment now to create your own affirmation and begin to repeat I am grateful for and ending with the words of your choice Anything that you could return to throughout your day for inspiration and a dose of gratitude.
• 9:12
  Speaker 1: After you align with your affirmation, repeat it a few times, embodying and breathing deeply into the core of the body, deep inhales and slow exhales.
• 9:31
  Speaker 1: Once again, holding appreciation in your awareness.
• 9:36
  Speaker 1: When you are ready to end this session, go ahead and open your eyes if they've been closed, sit up straight or stand up and give the body another long stretch, extending the arms, reaching your fingers towards the sky, extending your legs and wiggling your toes, and return to your breath to an easy, natural rhythm as you finally rise, starting your day off on the right foot and carrying gratitude with every step of the way.
• 10:36
  Speaker 1: Namaste, my friends, have a wonderful day.