Hello guys,
I'm happy to see you here.
My name is Diana.
I am a MindBodyConnection coach and a meditation teacher here on InsideTimer.
So I encourage you guys to take a few moments to settle down,
Whether you want to practice seated or lying in your bed,
Relaxing on a couch or even outside.
Take a deep breath,
Sending the air deep into your belly,
Chest area and even into your crown and releasing everything with a sigh or a long exhale through your mouth.
And let's repeat it two more times.
A deep inhale and exhale.
Inhale and exhale.
If you haven't already,
Close your eyes or allow your gaze to soften and take these few moments to reflect on the day that has passed.
So let's take a mental journey back throughout the whole day.
What moments stand out to you?
It doesn't have to be anything big.
Perhaps the warmth of the sun on your face as you walked to work or the unexpected smile or kindness of a stranger.
Or maybe the simple joy of savoring a delicious cup of coffee.
Allow yourself to revisit these moments,
Lingering on the feelings that arose within you.
And try to remember whether you felt a sense of peace or joy or gratitude.
And allow yourself to fully embrace these positive emotions.
Let them radiate from the inside outwards through every tissue and every cell of your body,
Filling up this space around your physical body so that you feel you are glowing with these positive emotions right now.
You may walk throughout the whole day and remember a few situations or only one or everything that was happening with you and for you.
It doesn't matter.
Whatever feels right for you to do at this moment.
And notice how this feeling of either joy,
Gratitude,
Warmth or peace,
How they manifest in your body and in your mind.
Perhaps if you notice any changes from the beginning of our practice,
Maybe your breath became a bit slower or deeper.
You're having fewer thoughts or they are moving in a slower pace.
Or maybe there are no changes and that is perfectly fine too.
And say thanks to yourself for taking this time today to practice gratitude,
For making this time for yourself.
And again,
Let all of those positive emotions,
Sensations and feelings grow and outgrow you and fill the space around you.
And imagine them expanding to your whole house,
Neighborhood,
City,
Country,
Globe,
Universe.
All of the possible space is filled with gratitude and you are the center of it.
Let it soften your heart,
Chest,
Belly and all of the organs inside.
Let the tension from your shoulders,
Neck,
Front or wherever you have it left be gently released and melted away.
And all that you are now is pure gratitude and love.
If it feels right to you,
You may hug yourself or gently touch your skin.
Take a slightly deeper breath arriving into your body,
Into the present moment,
Feeling the support beneath you and a gentle rhythm of your breath.
And now set a positive intention for yourself,
Whatever it might be for you and trust that this positive intention will be realized.
If it feels right,
Open your eyes,
Smile,
Whatever feels comfortable and loving for you,
Feel free to do so.
And continue your day full of gratitude,
Appreciation and thankfulness in your heart.
It was great to connect with all of you today and I will see you soon.
Bye everyone.
