Hi and welcome to today's meditation.
My name is Richard Moore and thank you for being here with me today.
So today is a meditation.
It's also a super useful tool that you can use either with yourself or with your partner or just someone that you care about.
So you can play around with this.
It's a great way to connect with someone that you're in a relationship with,
Especially an intimate relationship.
You could even use this in teams at work in some sense.
Maybe not at bedtime but you could use it in the morning.
You'll see what I mean when I explain the meditation technique.
So we'll give this the common context that I would use it in and I would use it with my wife,
My wonderful wife Jade.
And when we go to bed we would have some time together and we would sit together and you can either face each other or lie down next to each other.
Maybe have the lights down low,
Put your phones away,
Any devices and then all you're gonna do is you're gonna take turns and let's say I would say to my wife all the things I'm grateful for and all the things I'm grateful for for her and our relationship and how our life is together.
And what it does is it builds a lot of connectedness between you both and really cultivates the relationship.
It nourishes the relationship and you do this every night.
And me and my wife have done this for six years now.
Every night.
Maybe miss one or two by choice consciously when we're away.
So I would face my wife and I would say Jade I'm grateful for you for what an incredible mother you are and how patient you are with our daughter Rumi.
I'm grateful for you that you take care of your physical health,
That you are mindful of what you eat and nourish your body with good things.
Nourish your mind with things that benefit your mindset and create a better life for you and us.
I'm grateful for how silly you are and when you made that joke about such-and-such I would just give an example.
I'm grateful for the life that we have together,
That we've built together and that you've supported me in that and I've supported you and we build each other up and encourage each other to grow.
So you go through lots of different things like that.
And then what we often do also is we say today was a good day.
So I would say today's it was a good day because and I list through all the different reasons I think today was a good day.
And what you're doing is you're focusing your mind and all the positive things that happen in the day and also you're then sharing them with your partner.
So they get to know what you've been up to,
What you enjoyed about the day and it's also encouraging your partner to see you as a positive person,
A positive light in this world and encouraging them to be that way too.
Kind of mirroring.
So you can go through that.
Things you're grateful for your partner.
Try and make them as specific as possible.
Then they hit home or they land more.
And then you can say things that made the day a good day.
Me and my wife we call them gratefuls.
So do you want to go do gratefuls?
I would encourage you to try and do it 20 minutes before bed and then once you've had your turn your partner has their turn.
And I want to encourage when you're not speaking use that as a meditation to empty your mind and be completely present with your partner.
Be completely there,
Listening,
Aware,
Taking in all their gratefuls.
All the things that they thought were good about their day.
You could even add in what you're looking forward to for tomorrow and share that too.
So what went well,
What you're grateful for in life and your relationship with your partner and what you're excited about in the future.
And that's it.
That's gratefuls.
And if you do that every day,
Every night before you go to bed,
You're gonna feel damn good about yourself.
You're gonna feel damn good about life and you're gonna feel damn good about your relationship and your partner.
And it's something that only takes about 15 minutes and is an absolute game-changer.
It has been for me and Jade for six years and we're gonna keep doing it until we're old and grey and have no teeth.
And maybe one day in 30-40 years I'll do another recording as an old man sharing any other tricks and tips that I've picked up along the way with Jade with our gratefuls.
So go out there,
Practice that,
Have fun with it.
Let me know how it goes in the comments.
I'd love for you to share.
Sending you all love.
Thank you for listening to this meditation tip today and have a great day.
I'll see you soon.
