Day 7 - Thank You (7-Day Anxiety Free)

Listen to this 19-minute practice that opens you up to the space of gratitude. This practice helps you become grounded in your body as well as open in your heart. You'll be able to turn off worries and turn on hope.

Transcript

Find a comfortable place where you are not interrupted.

You might choose to sit on the floor or on a chair.

First suggest your posture so your sitting is upright and relaxed at the same time.

Whenever you are ready,

I invite you to close your eyes or gaze down.

Let's take three exhales through the mouth.

Whenever you exhale,

Release on the thoughts that are in your mind.

On the worries that are in your heart.

And on the tensions you do not need to hold in your body right now.

Just breathe out and let them all go.

In the next inhale,

Let's follow your breath.

Follow your natural breath and feel it as the body breathes in and breathes out.

The body breathes for itself.

So you might notice that your breathing might be shallow,

Might be erratic,

Might be chaotic,

May not be as relaxed,

Slow or deep as you wish it could be.

Don't force it.

The art is to acknowledge the way that you are breathing right now.

And don't intervene into the way the body would adjust itself.

What you can do to help is to very silently and gently,

As you're breathing,

Count from one to four.

And as you breathe out,

Count from four back to one.

Yes.

Create this freedom of breathing and let it be your anchor in this present moment.

The body started to become still.

And there is this space inside you that starts to open up.

It can be the space in between your breath.

You know,

There's this inhale,

This exhale and the space in between.

If you place your attention to the space very gently and patiently,

It might expand for you.

Every now and then the thoughts may come and go.

An emotion may arise.

The sensations may appear and disappear.

Challenge them and very generously just let them go.

You don't have to hold on to them.

Be constrained by them.

Right now,

What you are doing is to expand this inner space within you by focusing on the gap between your breath.

Keep doing.

Concentrating on the gap between your inhale and your exhale.

And allow yourself to look deeply through this space and really see your life as if it is appearing in front of you.

How do you wake up in the morning?

Did you wake up feeling energized and motivated?

Or did you wake up feeling tired and worried already?

Remember you're only seeing yourself but not intervening,

Not overriding,

Not criticizing how it is.

Look deeply to really understand what's going on beneath the surface of how things are happening to you.

How did you start your day?

Did you start it in a hurry?

Did you start it with a lot of worries and pressures?

Or did you start it with calm and crowdedness on your mind and body?

And how did you interact with people in a day?

Do you know what you're talking about?

Are you aware of what you're listening?

Do you notice what's happening around you in the background of what you are doing and seeing?

Do you notice what thoughts are preoccupying your mind?

Do you notice your inner voices?

Whenever you listen,

Whenever you are triggered by something,

Do you notice what your mind is telling you inside?

Do you notice,

Where do you notice?

What is it in your surrounding?

The people you meet?

The roads you pass?

The little details along the sides?

The color of the skies today?

The changes in the weather?

Do you notice?

It's okay if you have skipped this thing in your life because life keeps happening to you anyway.

How did you experience when life happened in a low wave?

Did you feel okay?

How did you feel that you are missing something?

That you missed excitement of being able to do better,

To challenge yourself?

To have this capacity to fulfill your whole potential if you had a chance to be more challenged?

What about times if life hit you with the big waves?

Do you feel out of breath?

Do you feel incompetent of your own strength and resilience?

Do you notice that you wish you could have done differently?

You could have learned from the past lessons?

You could have taken better care of yourself?

You could have upgraded your skills?

It's okay.

We never know enough about what will happen to us because life happened to us anyway.

What is important is your awareness of who you are,

How you are,

And what you are doing.

For every day in your life,

For every moment that passes that you become aware,

In this instant moment,

There is this opportunity for you to be your best,

For you to change,

To transform your experience.

Because life happens instinctively in this moment,

Isn't it?

Every little moment counts.

Now I invite you to drop your attention to your heart.

And as you drop your attention to your heart,

Let bring your arms and let your palm touch and make this gesture of gratitude with your palms touching,

Your gaze down to the heart.

Take in a deep breath,

Connect to the heart whenever you breathe in and breathe out,

Unless this word of thing started to flow from the space of your heart.

Thank you.

Whatever it is that follows,

You let it come,

That it had a chance to express.

Thank you for this present moment that I allow myself to take a break from my life.

Thank you for giving me this life with all the challenges.

Thank you for giving me the strength,

This perceived perseverance to know that I can go on.

Thank you for the soup that I make today that warm my body.

Thank you.

For the nice and kind gesture of my colleagues,

My neighbors.

Thank you that we are already in this together,

That I am not alone.

Thank you that I always have the people that I love and care about and they are all okay.

Thank you.

Thank you for this precious gift of life,

Of securities that I have enjoyed in my life.

Thank you for all the conveniences that my family have had until today.

Thank you for all the opportunities that I have received.

I can't thank enough of all the people who have helped and supported me.

Thank you.

Let it flow.

Let it feel you.

Let this feeling of gratitude be expressed in the word of thank that you say to yourself.

Let them expand and cover every part of your life,

Every relationship that you have.

Continue.

Let it flow with every breath that you take.

Yes.

Thank you.

Continue as much as you feel empowered by the word of thank.

It is with gratitude that we re-establish this sense of humility of us being this humble human being in this life.

That everything that we have had in our life has always been a blessing.

Whether it is difficulty or hardship,

Failure or success,

Happiness or unfortunate,

Even pain and sufferings can be the great teachers,

Can be the guidance that takes us further into our life journey.

Thank you.

You can't thank enough of all the blessing you have.

So feel it into the space of your heart.

Let it expand.

Let it be your energy.

Let it be your moment of mindfulness.

Let it be whatever it is that represents this sense of peace,

Of gratefulness that can give you hope,

Hope into what life always brings you,

What is beneath,

What is behind on the adversity that comes your way.

Say thank you and gather your strength.

You will always be.

You will always be blessed with your own wisdom.

Whenever you need it,

Just turn into your heart and let this word of thank you connect you with the source of your own creation.

May you be well.

May you be healthy and strong.

May you be loved.

And may you always take care of yourself.

Thank you.