Hello,
This is Andrea from CHEEHAPPY.
Welcome to this meditation.
Please take a moment to arrive where you are.
Take a comfortable seat or lie down if you prefer.
And close your eyes if you feel comfortable.
And take a moment to notice how you are today,
In this moment.
Without judgment,
Just observing.
Maybe you notice any sensation in your body.
Or maybe there is a feeling.
Just notice.
Notice what's there right now.
And become aware of your feet.
See if you can feel your toes.
You may want to give them a little wiggle.
See if you can feel every toe individually.
And now become aware of your hands.
Move them slowly so you can feel them.
Each finger and thumb individually.
And notice if you can hear any sounds.
See if you can notice the most distant sounds.
Become aware of any sounds around you.
Notice if you can hear your own breathing.
And see where in your body you can feel your breath.
Maybe it's at the top of your nostrils as you breathe in.
Or as your belly and chest rise and fall.
Or as the air is leaving your body again.
See if you can follow two complete cycles of breath.
So no matter how you feel today,
Whether good or bad,
Thank you for being here and for taking the time for yourself.
Today let's focus on what has gone well for us.
Our brain is wired to focus much more on negative things that happen.
And often times we forget what we have done and what we have achieved.
I'd like to invite you today to celebrate your achievements.
No matter how small they are.
Let's take a moment today to recognize how far we've come.
Just the fact that you're listening to this means you have achieved a lot.
Just the fact that you're here and listening to this means you're alive.
Very much alive on this new day.
And now think of something,
No matter how small,
That you have achieved.
So maybe if you're a writer,
Maybe you completed another chapter.
Or if you have your own business,
Maybe you promoted one of your services and got great feedback.
Or if you're caring for others,
Maybe you were able to stay calm in a challenging situation.
Or if you're working outdoors,
Maybe you saw an animal that you hadn't seen for a long time so you were mindful in noticing it and observing it.
There are so many things each of us do every day and we just take it for granted.
And we think what we do is just normal,
That's what we do.
But in fact someone else may have very much appreciated it.
And maybe it's not something that is just normal and that everybody can do.
Maybe it was really,
Really special.
It could have been a personal achievement of yours that feels very special to you.
Or it can be something you have done for others and you have received some positive feedback.
And often times when we get positive feedback we immediately say,
Oh don't mention it and of course,
That's normal,
Everyone would do that.
But if you just pause for a moment and feel grateful for getting that positive feedback,
For appreciating that you have actually really achieved something,
It's important that we take the time to reflect on what we have done.
And often times we do so many things we don't really notice.
So I would like to invite you to reflect on that for a moment.
How could you appreciate what you have done and what you have achieved?
How could you visualize that for yourself to remind you?
Maybe it's a little object that you put on your desk or just close to you that reminds you of what you have done.
Or you may even like to create an achievement board where you list all of the things that made you happy or that others appreciated or that you appreciate yourself.
And put that board nearby to remind you.
Now put your hands on your heart and take a moment to notice how that feels.
How does it feel if you tell yourself,
Hey well done.
What's the temperature of your heart right now?
And what can you feel if you tell yourself,
Hey really well done,
I'm proud of you.
Maybe it feels awkward to do that but the more often you do it the better it usually feels.
As important as it is to celebrate your achievements and what you have done,
As important it is as well to remind us that our worth is not dependent on how much we achieve.
So you are enough.
Just the way you are is enough.
You may want to do good in the world but whenever you fail it's okay.
You can get up and try again and learn from what went wrong.
It's okay.
It needs a lot of courage to admit that we've made a mistake and at the same time everyone makes mistakes and we can learn from them and grow from them.
We can get stronger and improve and try again.
And let me say it one more time because it's that important,
You are enough.
You can relax your arms again and become aware of any sensation in your feet.
Give your toes a little wiggle and become aware of your hands.
Remove your fingers.
And slowly but gradually at your own time come back to where you are.
Open your eyes and just become aware of what you can see around you.
The colors.
The shapes.
And take a deep breath in and slowly release.
Imagine that you are breathing in clean new energy and when you breathe out you let go.
Just let go whatever is not needed anymore and not serving you.
And now just have a stretch.
Stretch your arms and legs,
Give them a wiggle and have a fantastic start to another day.
Celebrate what you have achieved so far.
Take care.
