If you've ever felt like your morning meditation isn't enough to carry you through your day.
I invite you to try this all through the day practice.
It's a 30-second mini practice that's designed to keep you calm,
Cool,
And collected all through the day.
And when it's used in the right way,
It can help you change how you show up in the world day after day after day.
We're going to go through it here together today.
So that you'll have the tools to walk through the rest of your day with a little more ease,
Feeling a little lighter,
And maybe even a little more mentally free.
So let's begin.
Start by relaxing your whole body and take a deep breath in,
Inhale.
And exhale.
I want you to imagine just for a moment.
That you were in the middle of a bad day.
What would be happening around you?
Maybe someone's angry about something at work or something's just not working right at home.
You're upset or frustrated or you can't handle some big thing that's about to blow up.
There you are,
Overwhelmed by what's around you.
Your morning meditation wasn't enough to carry you all through the day.
Now what?
What if you could do the day differently?
What if you started your day with your morning meditation and you could keep carrying those good feelings with you all through the day?
You can with one simple shift.
I call it me-ing.
It's a mini practice that takes less than 30 seconds.
And let's do it together now.
So to start.
I want you to use your senses to help you come back to the present moment.
So put your hands over your heart and touch your skin or touch your clothing and use your sense of touch to bring you back to the present moment so that you can be here and now.
The second part of the practice is we're going to use our breath.
So take one deep breath in,
Inhale.
And exhale.
And if you like,
Take one more deep breath in,
Inhale.
And exhale.
During the breath,
I really want you to think about being right where you are,
Here and now.
And lastly,
Say one affirmation.
Let's do it together to bring us back to the present.
Repeat after me if you like.
I give myself permission.
A slow down.
And to notice.
And that's it.
That's the simple practice.
It doesn't have to take long.
The key is to do it all through the day.
So instead of being reactive to the circumstances that are coming at you,
You're being proactive,
Starting your day with the kind of feel-good feelings that a morning meditation can set you up with,
And then making the decision to step back from what's going on around you,
Even just for a moment,
With three tiny actions to bring you back to the present.
And then you can go on with your day again.
Renewed.
So as a reminder,
The three tiny actions are these.
Number one,
Touch your skin or your clothing to help bring you out of autopilot or thinking mode and shift your awareness back to the present.
Number two,
Take one or two deep breaths.
And number three,
Say an affirmation.
How about,
This moment is where all possibility lies.
And it's that simple process,
But really the idea is to step out of autopilot and bring yourself back to presence,
Even just for a moment.
I invite you to try it a few times a day if you're just getting started,
Or if you're going through a particularly difficult time,
You can do this practice every hour or more.
Let's try it one more time together,
Just to lock the idea into your mind.
So number one,
Touch your skin or your clothing and come back to the presence.
Number two,
Take a deep breath in.
And number three,
A simple affirmation like,
Each moment I spend in presence brings me back to me.
And that's what I call me-ing.
I invite you to try me-ing this 30-second mini-practice every day,
Or if you like,
All through the day,
And see what effect this practice has on your life.
Thank you so much for taking the time to be here with me today.
I'm Ilya Grace,
And until next time,
Trust in your practice and in your own inner guidance,
And allow the universe to work its magic.
