Latest / STOPTIME: Live in the Moment. / Morning Gratitude Meditation: Embrace the Day with Mindfulness and Appreciation

Transcript

Morning Gratitude Meditation: Embrace the Day with Mindfulness and Appreciation · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Good morning.
• 0:01
  Speaker 1: First of all, as you're getting ready, I just want to honor you for taking the time to get your day started off right.
• 0:10
  Speaker 1: Welcome.
• 0:13
  Speaker 1: Today's session is a really good one to listen to in the morning, just after waking up.
• 0:20
  Speaker 1: Waking up with the sun gives us an excellent opportunity to begin the day with renewed appreciation.
• 0:30
  Speaker 1: So take the time that you need to bring yourself out of sleep and into a light, wakeful state.
• 0:39
  Speaker 1: You can open your eyes if you like, or allow them to stay closed, maybe set an intention for today, whatever feels right in this moment.
• 0:55
  Speaker 1: This is created, space created time.
• 0:59
  Speaker 1: You're slowing down in order to get yourself ready.
• 1:05
  Speaker 1: Take the time to have a few deep breaths in invigorating the lungs and waking them up.
• 1:19
  Speaker 1: Give your body a nice stretch, gently waking it.
• 1:30
  Speaker 1: Our thoughts in the morning are often scattered.
• 1:32
  Speaker 1: They spill out immediately, drifting to our responsibilities, what we're having for breakfast, our commute, what lies ahead and everything else that vies for our attention day to day.
• 1:49
  Speaker 1: So, in this beautiful moment that you are creating, before the mind truly wakes up completely, we're going to create a blank canvas.
• 2:03
  Speaker 1: Take a deep breath in, take letting it go, clearing the mind of any leftover concerns from yesterday.
• 2:32
  Speaker 1: Yesterday's gone.
• 2:33
  Speaker 1: Today's a new day filled with possibilities, not probabilities.
• 2:40
  Speaker 1: Take another deep breath and, as you release, release any stress about the future.
• 2:48
  Speaker 1: The future hasn't happened yet.
• 2:51
  Speaker 1: You're here right now.
• 2:56
  Speaker 1: How lucky we are.
• 3:04
  Speaker 1: Take a moment just to set an intention to start fresh today.
• 3:08
  Speaker 1: Take your time and really embody it.
• 3:16
  Speaker 1: Place both hands lightly on your stomach and breathe into them, expanding your belly, feeling more energized, more alert and aligning yourself with willpower and the intention to start your day in gratitude.
• 3:45
  Speaker 1: Feel expansive as you create space in this moment, space to feel this invigorating energy flow underneath your hands and spread throughout your body.
• 4:06
  Speaker 1: And as you continue to hold your hands on the center of your stomach, your energy center, I want you to visualize the sun.
• 4:26
  Speaker 1: Imagine it coming up over the horizon, the hills, the trees and your skin.
• 5:00
  Speaker 1: Feel it touching your body, warming it and waking it up.
• 5:07
  Speaker 1: Hear the birds chirping and the roosters crowing as they greet the sun.
• 5:24
  Speaker 1: See the flowers opening gratefully, tilting towards the light, and your head, like the flowers, tilts up towards the sun, drinking in every ounce of its warmth.
• 5:43
  Speaker 1: Feel it washing over you and around you, invigorating every part of your body.
• 5:51
  Speaker 1: Feel the sun illuminating your mind, bringing sunny thoughts to it, clearing away the lingering shadows of sleep.
• 6:08
  Speaker 1: Take a deep breath in and a slow exhale and then repeat after me I am grateful for this day.
• 6:33
  Speaker 1: I am grateful for this day.
• 6:36
  Speaker 1: Embody the words by truly feeling the gratitude flow through them, not worrying about what your day will look like and letting go of expectations, simply expressing your thanks for waking up today, for this day, offering thanks to the sun, feeling gratitude flow through you as you breathe easily and enjoy this wonderful moment of pure appreciation.
• 7:32
  Speaker 1: I am grateful for this day.
• 7:38
  Speaker 1: Feel your body now, feel it become one with the sun and say I am grateful for my body.
• 8:00
  Speaker 1: Feel appreciation moving through each body part, as you say again, I am so very grateful for my body.
• 8:15
  Speaker 1: Feel it deep within your bones now.
• 8:23
  Speaker 1: Feel the energy circulating through you, as you now.
• 8:34
  Speaker 1: Repeat I am grateful for my mind.
• 8:39
  Speaker 1: Feel appreciation move through and fill your head, which is clear now and ready to receive the gratitude for your mind.
• 8:55
  Speaker 1: I am grateful for my mind breathing into this moment, breathing into possibilities without thinking of what they may be, but focusing just on the gratitude.
• 9:28
  Speaker 1: Say I am grateful for everything that I will experience today, with no attachment to good or bad, because you know that every experience makes us who we are and we are grateful to be who we are.
• 9:58
  Speaker 1: So we say I am grateful for everything that I will experience today.
• 10:10
  Speaker 1: Every experience is an opportunity for growth.
• 10:22
  Speaker 1: Hold appreciation in your awareness as you continue to repeat I am grateful for everything that I will experience today.
• 10:30
  Speaker 1: You're spacious and open.
• 10:36
  Speaker 1: You are the sun and the sun circulates through you.
• 10:42
  Speaker 1: Think about something that you are grateful for and repeat that affirmation to yourself or out loud I am grateful.
• 11:07
  Speaker 1: And end with whatever words you choose, anything that you could return to throughout your day for inspiration and a dose of gratitude, of gratitude.
• 11:51
  Speaker 1: After you have aligned with your affirmation, repeat it a few times, breathing Deep inhales and slow exhales, just being Once again holding appreciation in your awareness.
• 12:17
  Speaker 1: When you're ready, open your eyes or stretch, maybe sit up if you've still been lying down, and roll your head and your neck.
• 12:27
  Speaker 1: Maybe have a big yawn and allow a smile to come to your face as you wake up.
• 12:39
  Speaker 1: Stand up, if you can, wherever you are, are and take a deep and gentle reach down to the ground with your hands and then up over your head, lifting your breastbone to the sky, looking up to the sun in gratitude.
• 13:07
  Speaker 1: Looking up to the sun in gratitude, bringing our hands together in prayer position.
• 13:12
  Speaker 1: Back to your heart with a gentle bow of the head, namaste.
• 13:26
  Speaker 1: Have an incredible day, my friends.