Hi and welcome to today's meditation.
Today is a bedtime gratitude meditation.
It's something that I've used for many many years.
It's been incredibly powerful for me and I think it'll be really beneficial for you too.
I hope so.
Anyway either way I'd encourage you to try it and don't just try it once.
Try it for you know at least a week and see how you feel because often it's the small things we do strategically that add up over time creating these kind of systems of positive habits that create huge impact when done repeatedly.
So here it is.
Take a moment,
Just close your eyes,
Sit comfortably,
Notice your breath and you would do this just before you go to bed and in meditation,
In contemplation,
You're just going to say what am I grateful for today or even ask it this way can be more powerful.
What are you grateful for today?
Asking you can create a little bit more uh detachment.
What are you grateful for today?
Thinking about simple things you're grateful for,
Your senses,
Hearing,
Sight,
Taste,
Touch.
And we'll go through this a bit quicker today but you can take your own time when you do it as well.
What else are you grateful for?
Maybe a situation,
Event,
A person.
And asking yourself what small things can I celebrate about the day I had?
What small winds did I have?
And it could be as small as I brushed my teeth twice.
I was polite and kind.
What small things can I celebrate?
I ate this meal that was healthy.
I said no to this unhealthy thing.
What small things can I celebrate?
I'm listening to this meditation that's something to celebrate.
I'm just thinking of more things to celebrate.
What else can you celebrate about today?
Nice interactions you had with people,
Lovely food,
Moving the body,
Exercise,
Showing up to work,
Creating things,
Waking up,
Not staying in bed.
And now thinking about what went well.
What worked in your day specifically?
For example,
Being more present,
Aware.
What else went well and worked well specifically?
Listening.
Maybe you listened to people today or there were moments where you really listened.
So bringing your focus and attention to moments that were beneficial and worth and what worked specifically about them.
Listening to others,
Not trying to talk over people.
Listening and not thinking about what you're going to say.
Maybe there was a moment in the day that you did that and bring your attention to that.
Maybe you were positive at work,
Proactive in a moment at work or at home.
Doesn't have to be the whole day,
Just a moment where it went well,
It worked.
Maybe there was a moment someone triggered you,
Said something and you just took a breath and let it go.
Maybe you made a good choice.
Maybe you were a little bit nervous and you didn't know what to do.
Maybe you made a good choice.
How did you specifically make that good choice?
Maybe it's that you thought about it,
You became conscious for a minute and you thought about the consequences of the choice.
And now taking those learnings and thinking about how and having the intention of doing more of that tomorrow.
More listening or more conscious awareness when you make a choice around food or more of those things that went well that specifically worked to make your life better or others lives better.
And now thinking about what are you excited for tomorrow?
What are you looking forward to and what do you want to create tomorrow?
When I say create,
It could be create positive relationships,
Create love,
Create in your job,
Projects,
Products,
Services,
Create moments with your children.
What are you excited about creating tomorrow?
And really can you connect with that now,
That excitement just before you go to bed?
And finally to finish off,
Who's one person that you aren't normally as kind and loving to that you'd like to be?
Or who's someone you just want to be really loving to even more so?
Picture that person in mind and know that when you see them tomorrow or maybe you'll message them even if you don't see them,
Just be more loving and kind and accepting.
And so bringing with you all those wonderful things from the meditation today.
As you open your eyes now,
Slowly,
Taking your time to come back,
Moving your body,
Ready for bed.
Thank you for meditating with me today.
I encourage you to use this every night before you go to bed.
As you do it again and again,
It'll create huge shifts in your life.
My name is Rich Moore.
I look forward to seeing you in another meditation soon.
Have a great evening.
