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

Transcript

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

• 0:01
  Speaker 1: Hey there, this is a great session to listen to in the morning, just after waking up, but you can take part in it any time.
• 0:11
  Speaker 1: Waking up with the sun gives us such an amazing opportunity to begin the new day with renewed appreciation.
• 0:20
  Speaker 1: But again, if you're hearing this the night before, that can be great for setting the tone for what the next day will bring.
• 0:29
  Speaker 1: If you're doing it in the morning, take a few moments to bring yourself out of sleep into a light, wakeful state.
• 0:38
  Speaker 1: You can open your eyes or let them stay closed.
• 0:44
  Speaker 1: Our thoughts can be very scattered first thing in the morning as they start to filter in, drifting to our responsibilities, what we're having for breakfast, what lies ahead in our day, everything else that's really vying for our attention.
• 1:04
  Speaker 1: So, before the mind wakes up completely, this morning, we're going to create a blank canvas.
• 1:13
  Speaker 1: Take a nice deep, cleansing breath in and release, letting it go, clearing the mind of any leftover concerns from yesterday yesterday's gone and any stress about the future.
• 1:39
  Speaker 1: The future's not here yet.
• 1:43
  Speaker 1: Set an intention to start fresh right now, today.
• 1:53
  Speaker 1: Place both hands lightly on your stomach area and breathe into them, becoming more energized and more alert, aligning yourself with your personal energy and with your intention to start your day in gratitude.
• 2:21
  Speaker 1: In gratitude, think about one thing that you are eternally grateful for and breathe that in.
• 2:33
  Speaker 1: Feel this invigorating energy flow underneath your hands and, as you exhale, spread throughout your body.
• 2:45
  Speaker 1: Continue to hold your hands on the center of your stomach, your energy center, and visualize the sun.
• 3:04
  Speaker 1: Imagine it coming up over the horizon.
• 3:20
  Speaker 1: See it illuminating everything it touches Oceans and hills, hills, mountains and grass, trees and leaves, flowers.
• 3:39
  Speaker 1: Feel it warming your skin, gently touching your body, warming it and waking it up.
• 3:52
  Speaker 1: Hear the birds chirping and the roosters crowing as they greet the sun.
• 4:09
  Speaker 1: See the flowers opening gratefully, tilting towards the light, the water lilies spreading their petals as the sun glistens down on the water.
• 4:31
  Speaker 1: Tilt your head up, like the flowers drinking in every ounce of sunlight.
• 4:43
  Speaker 1: Feel it wash over you and around you, invigorating every part of your body.
• 4:53
  Speaker 1: Feel the sun illuminating your mind now, bringing sunny thoughts to it, clearing away the lingering shadows of sleep.
• 5:19
  Speaker 1: Taking a deep breath and a slow exhale, let's repeat some positive affirmations to start our day off right, repeating after me I am grateful for this day.
• 5:56
  Speaker 1: I am grateful for this day.
• 6:05
  Speaker 1: I want you to tap into what gratitude truly feels like for the next time that you say it.
• 6:14
  Speaker 1: Feel the gratitude flow through you, not worrying about what your day will look like, letting go of expectations, simply expressing your thanks for waking up today.
• 6:27
  Speaker 1: I am grateful for this day, offering thanks for the sun.
• 6:54
  Speaker 1: Feel the gratitude flow through you as you breathe easily and enjoy this wonderful moment of pure appreciation.
• 7:03
  Speaker 1: I am grateful for this day.
• 7:18
  Speaker 1: I want you to think about your body, draw your awareness around your beautiful body and repeating after me I am grateful for my body.
• 7:31
  Speaker 1: Feel appreciation, moving through each body part, as you say again I am truly grateful for my body.
• 7:43
  Speaker 1: I am truly grateful for my body, feeling it deep within your bones and your muscles and your skin.
• 8:04
  Speaker 1: Take another deep, beautiful breath.
• 8:08
  Speaker 1: Hmm, hmm, feeling bright and clear.
• 8:13
  Speaker 1: Repeating I am grateful for my mind.
• 8:21
  Speaker 1: I am grateful for my mind.
• 8:27
  Speaker 1: Express thanks for your beautiful, unique, brilliant mind.
• 8:40
  Speaker 1: I am grateful for my mind.
• 8:49
  Speaker 1: Feel appreciation.
• 8:50
  Speaker 1: Move through your mind and your head as you continue to repeat and to feel that you are grateful for your mind.
• 9:20
  Speaker 1: If you feel like incorporating movement at this point, you can Otherwise stay still, but listen to your body and what it wants.
• 9:36
  Speaker 1: Sometimes the churning and the moving, after you've freed it up, just feels so lovely.
• 9:42
  Speaker 1: So if you feel like kind of rolling or moving a little bit, go ahead and listen.
• 9:49
  Speaker 1: There's no right or wrong.
• 9:52
  Speaker 1: A little bit, go ahead and listen, there's no right or wrong.
• 9:58
  Speaker 1: As you repeat and feel I am grateful for everything I will experience today.
• 10:04
  Speaker 1: Say it again and believe it, feel it I am grateful for everything that I will experience today.
• 10:23
  Speaker 1: Every experience makes us who we are.
• 10:33
  Speaker 1: So, whether there are highs or lows, everything's a lesson you cannot lose.
• 10:44
  Speaker 1: I am grateful for everything that I will experience today.
• 10:50
  Speaker 1: Every experience is an opportunity for growth.
• 11:13
  Speaker 1: If you're continuing on to sleep, then allow yourself to drift, and if you're continuing on with your day, to start your beautiful morning, go ahead and open your eyes.
• 11:32
  Speaker 1: If they've been closed, sit up straight.
• 11:37
  Speaker 1: If you're not already, put your feet on the floor and stand up.
• 11:44
  Speaker 1: I am grateful for this moment.
• 11:53
  Speaker 1: Give the body another long stretch, extending the arms and reaching your fingers towards the sky, maybe bending your knees or rolling down, wiggling your toes, rolling your shoulders back, settling into your natural rhythm, feeling centered and calm.
• 12:29
  Speaker 1: And calm, ready and energized to start your day off on the right foot and carrying gratitude with you every step of the way.
• 12:52
  Speaker 1: Namaste, my friend, have a wonderful day.