Welcome to day seven of your meditation journey.
We're halfway through.
I do want to take a moment to invite gratitude in for yourself for committing to your practice.
One week in,
Day seven,
Here we are.
I do want to spend a little bit of time today talking about our relationship with the present moment.
Of course,
We might be thinking,
Well,
Yeah,
The present moment,
That's all we have.
But it's really interesting when we think about how often we're not in the present moment.
We're stuck in our minds.
We're stuck in past memories.
We're stuck in future things,
Future to-dos,
Future plans we have.
And how often we use the present moment to be stuck in the past or in the future.
I mean,
That's part of why we meditate.
It's to truly recognize that the present moment is all we have.
We're not guaranteed the future and the past is gone.
So right here,
Right now,
How can we get space from the thoughts and emotions pulling us in the past and pushing us to the future?
How can we anchor into the present moment right here,
Right now,
To see things from a more clear perspective?
Recognizing that that new,
Clearer perspectives allows us to see the beauty of the present moment and to remind ourselves that all we need is right here in this present moment.
So with that,
Moving into today's meditation on gratitude in the present moment.
Starting to find your comfortable position if you haven't done so yet.
And just making sure your spine is straight,
But you're relaxed,
You're comfy.
Taking a moment if there's any uncomfortable sensation,
Just sorting it out,
And then beginning to take the deepest inhales and exhales you have all day.
Breathing in through your nose,
Filling up your lungs,
Sending that oxygen to your brain,
And then exhaling,
Continuing to feel the weight of your body grounding as we have this entire week together.
Inhaling,
And then exhaling.
And if you haven't done so yet,
Allowing yourself to flutter your eyes closed,
And immediately noticing what happens when you close your eyes.
Does your mind immediately wander off into a thought,
Or maybe you recognize that your mind has been wandering,
Or maybe you tap in immediately with the weight of your body and the sensations that you're feeling.
And then taking a moment to see how we feel today,
Remembering that not one meditation is the same,
Not one moment is our body the same,
And not one breath is the same.
Honoring the constant change in each moment,
And just asking yourself how you feel today.
How does it feel to breathe today?
How does it feel to breathe in my body?
Have I been taking short sips of air through my chest,
Intentionally taking deep belly breaths,
Sending that breath throughout your body,
Noticing how your mind and body might feel different today than it did yesterday,
Not trying to change anything or get lost in any resistance,
Just allowing it,
And slowly bringing your attention to the top of your crown,
Checking in on each piece of yourself,
Going at your own pace or following along,
Keeping your point of focus on your breath as it travels through each body part,
Inhaling to release all the tension in your face,
Unclenching your jaw,
Unfurrowing your brows,
Moving in through your throat and into your shoulders,
Down through each arm,
Feeling your weight pressing down.
And as we continue to check in with every piece of ourselves,
Using every inhale to connect each body part,
Breathing in,
Connecting your face to your throat,
To your shoulders,
Down through each arm and into your chest,
Down through your belly.
Maybe you notice a storyline or a distraction came in as we were checking in on a certain body part,
And that's okay.
You're doing exactly what you need to be doing.
As we inhale,
Sending that oxygen to our brain as it travels down our face and through our throat,
Down through our shoulders and through our arms,
Down through our belly and to our hips,
Down through each leg,
Through each ankle and foot,
Grounding with every inhale,
Breathing in,
Sending that oxygen throughout your body,
And with every exhale,
Grounding,
Feeling the weight pressing down.
And as we continue to focus on our inhales,
On our exhales,
Allowing any emotion,
Any sensation,
Any thought,
Any distraction to just come in and flow out.
And as we're in our body,
Just allowing a sensation of gratitude to come in.
And starting at the most foundational level,
Gratitude for reaching and getting our basic needs met.
Gratitude for the food you have to nourish yourself.
Gratitude for the shelter you have to keep you safe.
And genuine gratitude for your body.
For so often we're an autopilot,
We're stuck in our minds.
We rarely take the time to genuinely thank our body for everything it does for us.
For the ability to just be here in this present moment right now.
All of the cells,
The organs working within our body to keep you awake,
To keep you healthy,
To keep you functioning.
Sending gratitude to our body for even allowing us to get from point A to point B.
So often we take our physical body for granted.
And just allowing a sensation of pure gratitude to flow from the crown of your head to the tips of your toes.
Gratitude to our body for allowing us to function in our everyday lives.
Giving us the energy to show up for our passions,
For our life activities,
For the people around us.
And just resting in this space,
This space of awareness and gratitude.
Maybe a thought comes in,
Maybe something your body does for you every day,
Which got you lost in a storyline or a distraction here.
We're just okay honoring that.
Bringing it back to the sensation of breathing in through your nose,
Filling up your brain with oxygen.
And exhaling,
Thanking your body.
Inhaling again.
And exhaling,
Thanking your body.
And just allowing this gratitude to flow almost like we're marinating in this sensation.
Knowing that this gratitude and awareness of everything our body does for us and everything that keeps us going and alive,
Allows us to also open our awareness,
To truly anchor in the present moment to what's in front of us happening right here,
Right now.
And in turn,
It also helps us show up better for the people around us.
Flowing in this gratitude,
Allowing it to exude from you,
From your pores outwards.
And gently smiling here,
As we slowly bring our attention back to the physical sensations in our body.
Taking one final inhale together,
Breathing in through our nose.
And exhaling gratitude.
Beginning to flutter your eyes open again when that feels right for you.
Genuinely thanking yourself for completing day seven.
Thank you so much.
