3M Gratitude Meditation 4-22-2024

The speaker begins by discussing the importance of gratitude and how it can help us be more present and manifest our desires. They guide the listener through a meditation practice, encouraging them to focus on their breath and notice the sensations in their body. They suggest grounding the body and releasing any tension. The speaker explains that gratitude can shift our energy and help us feel more self-love and compassion. They invite the listener to think of something they are grateful for and notice the shift in vibration within them. The speaker encourages the listener to open their heart to more gratitude and to let go of negative thoughts. They explain that gratitude allows us to be free and to show up differently in our interactions with others. The meditation concludes with the suggestion to imagine a color associated with gratitude flowing through the body and to carry the feeling of gratitude throughout the week. The speaker then guides the listener to slowly come out of medi Good morning, everybody, to our Magic Monday morning meditation. Today is April 22nd, 2024. And I decided that today would be a fantastic day to talk about gratitude and how we can be more grateful for just about the little things and everything in between. Little things take things. But to integrate gratitude a little bit more into our everyday lives and with that arrive more in present time and it's also easier to manifest from that state of mind. So I figured we all could benefit from that. So with that being said, I would like to dive right in and if you haven't done so already then you can go ahead and close your eyes and try to arrive in your body in present time and it's a good idea to take some really nice deep breaths on that note. And focusing for a moment on a really nice deep breath in through your nose. Take this little pause at the top of your breath and then breathe out and do this for a few times. Arrive in your body and notice if your breathing is rather shallow or if you're ready to dive in and take some nice deep breaths. And follow along when you breathe in. Notice where your breath goes. Does it only go until your throat or your upper chest or does it go all the way down into your belly? And notice an extension of your belly when you're breathing in. And at the same token, when you breathe out, is it a hurried breath out, sort of catching your breath, quickly breathe in again and now you're able to slow it down a little bit so you have some time to breathe in and breathe out. When you're breathing out, you can let go of all the things that you have been doing so far or maybe even all the things you did over the weekend. And arriving in this meditation space this morning, allowing yourself to have the space for you. There's nothing you have to do. And all you do in our 20 minutes together is breathe in and breathe out and arrive in your body and just be. That's already perfect and already good enough. Notice how your nervous system starts to slow down when you take off the pressure of having to achieve a great meditation practice because it's Monday and because we're talking about gratitude and all the things we make up in our heads that would qualify our practice as a good practice. And find some amusement around that and you notice that any of those thoughts are coming up. If you made it in here, perfect. That's all you needed to do and if you listen to us on YouTube later and you made it to listen to us, that's just good enough. And as always, I would suggest you ground your body to give that breathing practice of ours a little bit more oomph. You can connect a grounding to the very end of your spine and drop it down with gravity's help all the way into the middle of the earth, anchor it in tightly. You can use a tree trunk, the growing roots of a tree, a beam of light or unicorns holding each other by the tail. And it's always a good idea to get settled, to make things a little lighter for our bodies, to connect and letting things go. And sometimes it is so necessary for us to release all the things that are going on in our bodies and in our minds and all around us to even have the space to come more into our bodies, to come more into our present time. The present time, that's right. Because otherwise we might not be able to hear ourselves, to feel ourselves, to even be with ourselves in our bodies. And sometimes it's really hard to come into our bodies, even if we're grounding, even if we're breathing, even if we have the best of intentions to come in and meditate and sit in quiet. So one of the practices I really like around that is tapping into the energy of gratitude. Because it gives you a way to focus on something else, something that has a different vibration, a different energy than maybe some of the stressors and obstacles and tighter energies that might have a tight grip on your energetic system this morning, or any time for that matter. And shifting away from a lack of something into the energy and vibration of being grateful for and having gratitude in your heart for what you already have. Creates a space for a little bit of self-love, a little bit of kindness, compassion. It's a sneaky way of shifting our attention to something else other than the tight energies we sometimes love to hang out with. So I would invite you to to go ahead and think of one tiny little thing you can be grateful for this morning. And this can be something as simple as the flowers outside, the spring outside, the blue sky outside. Something that doesn't even have to do anything with you, or you didn't have your hands in it. And just notice how this shifts the vibration within you. You had nothing to do with the blue sky, or the spring that's in the air, or the blooming of the trees and flowers around you. It just is. So tap into that vibration of gratitude for being able to notice that. And you don't have to be good enough for that. You don't have to be special for that. You can just notice. And allow all your senses to tap into that. And if you get carried away by stories around that, you can come back and focus on your breath. And notice how it changes the vibration in your nervous system, how your nervous system starts to calm down. How your body relaxes, maybe some of the places within your body, around your shoulders, or your neck, or your jaw, or your stomach. What's tight beforehand, and as you're tapping into that vibration of gratitude, how your body starts to relax. You may even notice that your heart is opening a little bit, or all the way. Or all the way. And then I would invite you to open it up a little bit more for one more thing that you are in gratitude with, that is very close to your heart. Something that you possibly did, where you tap into the vibration of potentially even being proud of yourself. Where you have courage. Where you allow yourself to go deeper and further than you thought you would be able to. And this can be very small. It doesn't have to qualify for what other people would think. This is not about other people's ideas and measurements of success. This is something that belongs only to you. And it may be as simple and as rewarding as taking care of your plants, being with your pet, taking a walk, or maybe just shifting away from thoughts that are challenging. And allow yourself to step into the energy of grace towards yourself, allowing the vibration of compassion to seep in. To allow some kindness towards yourself. And just notice, as you're doing that, how your body might start to relax. And you can sit in your chair more comfortably, allowing that energy of grace and gratitude and compassion and kindness towards yourself to penetrate your entire space, smooth out the edges, even maybe give your inner critic a little chill pill, so to speak. Your inner critic might be a little bit confused at first because you're not jumping on the train of negative thoughts right away again, even though he or she is working so hard. And as your body starts to relax and acknowledges the different vibrations that all of these shifts, little shifts in energy can do to it, I would invite you to go ahead and open your heart for one more freestyle gratitude item that you would like to jot down. And this can be big or small, hugely courageous or minimalistically courageous. Both have the same value. It's the same kind of energy, doesn't really matter. And it will always allow you to shift your space. And notice your heart as it opens up more and more for that different vibration where suddenly things may look different that you're able to step out of doubts and shame and guilt and negativity towards yourself or towards others, right? There are challenging people that walk the earth and we all have our matches out there. So even finding gratitude for them, all the people that present us with the energy that challenges us. When we allow ourselves to shift within ourselves, that is where we then become really free, not about the other person. It's what we allow the energy to show up within ourselves. And I think this is one of the hardest concepts, but one of the most rewarding when we're able to step into that. So then go ahead and if you feel so inclined, you can put a color towards it. That feeling of gratitude can be gold, purple, yellow, red, green, blue, whatever suits your fancy today. And allow that color to flow through your body, through your energetic space. Almost like giving yourself the permission to have a gratitude shower. And remembering that when you go throughout your week, and you may face the challenges, and you may face the challenges working and being with other people, maybe their challenges, maybe the people that you love and they're really near and dear to your heart and that they're going through challenges. Just reminding yourself of that vibration of gratitude within you allows you to come back into present time and be there for them from your own space. And allow yourself to have that feeling throughout your body, even into your grounding. And then come back to your breath as we're nearing the end of our meditation this morning. Take that open, hard feeling of gratitude with you as you're breathing in and breathing out. Allowing your body to know what it feels like when you go through your week, your body has a recognition of what gratitude and grace and compassion feels like. And I would invite you as you're coming out of meditation to start to move your shoulders, your legs, you can start to rub your upper legs to wake up your body into our regular life again. And when you're ready, then you can slowly but surely open your eyes and come back. Have a great week, everybody. Yeah. I know, right? We'll keep reminding you of that. All right. All right. Bye, guys.