Hello and welcome to the second I Am Mindful community meditation.
Thank you so much for listening.
I'm very thankful for your support.
I Am Mindful is a project that was started to shine the light on mental ill-being and be a platform for sharing tools to boost wellbeing and resilience.
Yesterday I launched a gratitude challenge on the I.
Am.
Mindful underscore Instagram page,
So I thought it was only fitting to share a free meditation today with you all on gratitude.
This meditation is to help shift our brains to a more positive place with a lot of negativity going around with the coronavirus.
Minds love to focus on negativity.
It's just how we're wired.
It's engineered in us all for our survival.
But focusing on it constantly isn't good for our wellbeing.
We can only control so much in our lives.
When we harbour on fear,
Anxiety and negativity,
It weakens the immune and it leaves us susceptible to high blood pressure,
Fatigue,
Depression,
Anxiety and even heart disease.
In these trying times,
There is something I can suggest which will do the opposite that stress does to our bodies,
And that is practicing gratitude.
It's the conscious practice of looking for the good which helps to override the tendency of ours to focus on the negative.
It might seem that there's a lot wrong with our world right now and that we're drowning in and missing out on what was or what could have been.
However,
What if we pay attention to that mental chatter for the moment and come back to the present and notice what's going right,
Right here,
Right now?
Yes,
Of course,
A lot of us are worried about getting sick and unwell and also our family members getting sick too.
But let's try and be mindful and not worry about the future.
We can only control the present and even if we are unwell currently,
There are always things to be grateful for.
We just have to look for them.
It could be little,
Like being able to see the sunlight from your room or connecting with a friend through technology.
Perhaps being able to walk,
Take a breath without pain,
See with your eyes,
Hear sounds near and far away.
Maybe it's the fact that you have a roof over your head,
Medication or food to eat.
The goal of this exercise is to try and focus on what's well in all of our worlds instead of what we're lacking.
So let's get started and please get comfortable.
Find a space you will be undisturbed for a while sitting or lying down and switch your phone to silent.
Let's begin by closing down the eyes and if you're comfortable,
Just begin by taking a big breath in,
Counting for four seconds,
Holding for three seconds and out for six seconds.
Then repeat this sequence in your own time for three rounds,
Feeling your body loosen.
If you hear sounds around you or thoughts pop up,
Just simply notice them and come back to breathing.
Let's begin by starting to bring to mind a person who you're grateful for.
Think about something that they did for you recently or even some time ago.
It could be simple such as they just called to say hello.
Think about what they did for you and how they made your life better in some way.
Think back to what they did and the specific steps that they took to go out of their way to be kind to you and hold those thoughts in your mind.
Notice your stomach rise and fall as your body is enveloped by the good feelings that come with reminiscing about the kindness of another and how valued and loved you are.
Keep focusing on the rise and fall of your stomach.
Now bring to mind a tough time in the past where you were particularly brave and you pulled through.
Think about how strong you were in those moments and breathe now into the gratitude for yourself and your impeccable resilience.
Breathe into your inner warrior,
Channel gratitude to yourself and fill up every inch of your body.
If you've gotten through tough times before you can definitely do it again now.
Breathe in again for four seconds,
Holding for three seconds and out for six seconds.
If thoughts start to come into your head,
Any judgments or urges,
That's okay,
Minds do this.
Just notice them and be gentle with yourself and come back to this meditation.
Continue to notice the rise and fall of your stomach.
Let's bring to mind now an object or a few objects,
Something that you use daily during these trying times but you really depend on it.
Dwell on how these objects help make your life easier and breathe into the goodness and gratitude of having them.
Notice the positive energy flowing through your body from your toes to your head.
Just keep taking these deep breaths.
Now think about someone close to you who's alive and how much they mean to you,
What they've done for you throughout your life and the time that they've known you,
The sacrifices they've made for you.
Breathe into the gratitude of knowing this person.
Breathe into the goodness of being appreciated and cared for.
Now,
Let's breathe in and channel the goodness of the planet.
Bring to mind an aspect of mother nature that you're grateful for.
You might not get to be around it all so much right now due to isolating but still breathe into the gratitude that exists within you for times you've experienced in its fullness and acknowledge it.
It could be gratitude for oceans or wind that blows,
Tall trees,
Clouds in the sky,
Animals who make beautiful sounds.
The planet is getting a big break right now while the world slows down so it can be healthier.
Breathe in gratitude for mother nature.
Finally bring to mind your future self.
Imagine yourself thriving at the end of all of this,
Being your happiest and most resilient self.
See yourself healthy and well.
Breathe into the future possibilities of calmness and inner peace.
Take three more deep breaths in for four seconds,
Holding for three seconds and out for six seconds.
Try and dwell on the goodness that exists for you no matter how small in these moments.
We're going to end this meditation now so when you're ready start to notice your body against the surface that you're on and what you can feel.
Any sound you can hear,
What you can smell,
Taste.
And now gently open your eyes and notice what's around you.
Thank yourself for taking some time to nurture yourself.
Keep breathing the little blessings in your being as you continue your day or evening.
Wishing you constant inner peace.
Stephanie.
