Welcome to Day 3 of the Gratitude Challenge here on Insight Timer.
This is your daily pause to step out of the rush and pay attention to the small things in your life that often go unseen.
The moments that lift you,
The people who show up for you,
And the sense of enoughness that grows when you make space to notice what is already here.
Enjoy today's session.
Hi and welcome to Day 3 of Insight Timer's 10 Day Gratitude Challenge.
I'm Jonathan Lehman.
Over the past two days,
You've been slowing down and honoring what's already good in life.
Today we gently turn toward the people who make life softer and lighter.
When we appreciate others,
We see how interdependent and supported we truly are,
And life seems more joyful and meaningful.
Start by settling into a comfortable position,
Both relaxed and attentive.
Close your eyes and let your spine lengthen naturally.
Inhale and exhale slowly through the nose.
Release any obvious tension in the face,
Shoulders,
And hands.
Now choose a simple anchor for the meditation.
The breath as it comes in and out of the nostrils,
Or perhaps the belly rising and falling.
If the mind wanders,
It's perfectly normal.
When you notice it,
Simply return to your anchor.
Gratitude deepens when it moves beyond ourselves.
Noticing the people who support us reinforces connection and reminds us we're not alone.
Bring to mind one person you feel close to,
Someone whose presence eases or brightens your life.
Let their image arrive,
Their face,
Their voice,
A recent moment together.
Notice what you appreciate in them,
A quality,
A way they show up.
Where do you feel that appreciation in your body?
In the chest,
Throat,
Belly?
Breathing in,
Acknowledge their impact,
And breathing out,
Let a gentle thank you spread throughout your body.
Now invite a second person,
A less obvious one,
A teacher,
Colleague,
Neighbor,
Or perhaps even a stranger who once showed you kindness.
Bring to mind something they did that brought you joy.
On each exhale,
Offer a quiet message,
Thank you for being part of my life.
If it helps,
Imagine sending each person a warm,
Soft,
Loving light.
Inhale steady gratitude and exhale appreciation flowing toward them.
And make space for whatever else arises.
It could be warmth,
Resistance,
Or even sadness.
Now picture a simple way you can express appreciation for someone you love today.
A message,
A few sincere words,
Or even simply sending love from afar.
Before we end,
Briefly notice your current emotions as if you had just landed in your body and were noticing what's going on,
As if observing the weather of your inner sky.
Now begin to notice the sounds around you,
Feel the support beneath your body,
And when you're ready,
Gently open your eyes,
Carrying this felt sense of connection into your day.
Gratitude grows when it's shared.
If you'd like,
Share in the challenge forum by finishing the sentence,
Today I'm grateful for.
.
.
And mention one of the people you visualized in today's meditation.
You might even reach out and tell that person.
Tomorrow,
In day four,
We'll explore gratitude for the unseen support,
The people and efforts that sustain us in ways we rarely notice.
Have a wonderful rest of the day.
