Welcome to Day 5 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.
Welcome to Day 5 of Insight Timer's 10 Day Gratitude Challenge.
I'm Kate James.
Over the past few days,
You've been turning your attention outward,
Noticing the simple pleasures,
The people you love,
And the unseen supports that surround you.
Today,
We turn that same kindness inward,
Towards yourself,
Because you too are someone to be grateful for.
Take a moment now to find a comfortable position.
Allow your eyes to close,
Or soften your gaze,
And bring your attention inward.
Let your body find its way into stillness.
Let your shoulders drop,
And notice the breath,
Moving in its own natural rhythm.
Be aware of the simple fact that you're here,
Giving yourself these few minutes.
There's already something to appreciate in that.
The part of you that chooses to show up,
To nurture your own well-being.
Take a slow breath in through the nose,
And let it go through your mouth.
As you feel the body exhale,
Let go of any striving,
Any tension,
Any judgment.
Now bring to mind the most compassionate and generous part of yourself.
As you view yourself through the lens of kindness,
Reflect on a couple of the best qualities you've expressed in recent days or weeks.
Not focusing on how much you've achieved or produced,
Or even searching for times when you've been perfect,
But rather,
Noticing the moments when you've shown patience,
Perhaps when things didn't go as you'd planned,
The times when you've given of yourself,
Even when there's been uncertainty or fatigue,
Moments of honesty when you spoke or acted with integrity.
Any small acts of kindness for others or yourself.
Let one or two moments arise naturally,
They don't need to be significant,
But as you recall these moments,
Sense the warmth of gratitude gently growing in your heart.
Now widen this circle of appreciation to include all of who you are,
Even the parts that struggle,
That sometimes make mistakes,
Or that at times can feel imperfect.
You might place one hand over your heart now and feel grateful for everything you are in this moment.
Remind yourself that you're human,
Sometimes falling short,
But still truly worthy of gratitude and compassion.
Say thank you to yourself,
For the person you've been and all that you're becoming.
With each breath,
Let this feeling of gratitude for yourself fill every part of your body,
A quiet sense of reassurance that you're doing your best and this is always enough.
Take one more slow and deep breath and feel a sense of gratitude for the strength and the care that live and exist within you.
As you prepare to open your eyes now,
See yourself approaching your day with a great sense of appreciation for yourself.
Gratitude deepens when it includes ourselves.
As you move through your day and your week,
Take a moment to notice whatever you're doing well.
If you like,
Share your reflection in the challenge forum by finishing the sentence,
Today I'm grateful for myself because.
.
.
Tomorrow in day six,
We'll look at gratitude in challenging times and how it can help us to stay connected and grounded.
