Welcome to Day 6 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 back,
Love.
You know,
Gratitude is not just for the easy days.
It also lives in the quiet corners,
Where the heart aches,
Where the world feels heavy,
Where breath is the only steady thing we have.
Because life is not always kind,
It can be tender and brutal all at the same time.
And still,
We don't turn away.
We meet it slowly,
Gently,
With breath,
Together.
Gratitude is not about erasing pain.
It's about remembering what still holds us inside of it.
Alright,
Let's settle in for a meditation practice.
So go ahead and sit upright and roll your shoulders back,
Or if you're laying down,
Just invite some intentionality into your posture.
And when you're ready,
You may lower the gaze or close the eyes completely.
And bring your attention to your breath,
Noticing how it's still here,
No matter what weight you carry.
And let's take three deep breaths together to lengthen and soften our breath.
So breathing in through the nose all together,
And out through the mouth.
One more deep breath in,
And out.
And last one,
Deep breath in.
Well done.
Now,
Without needing to explain or defend anything,
Call forward something that feels heavy right now.
Maybe it's the grief behind your ribs.
Maybe it's the quiet fear beneath your laughter.
Maybe it's the ache that never asks for permission to arrive.
Let it come as it is,
No fixing,
No brightening,
Just truth.
And feel where it lives in your body.
And go ahead and place a hand there.
And whisper without words,
I see you.
Keep offering the whisper without words of I see you,
While holding the hand over that place in the body where that ache lives.
I see you.
I see you.
This ache is not proof of your weakness.
It's proof of your aliveness.
Now,
Slowly,
Let's widen your awareness.
Don't try to push the ache away.
Just notice now what surrounds it,
Letting the mantra,
The whisper of I see you fall away.
Now,
Keeping your hand placed over the ache,
See if you can open up your field of awareness and feel the space around it,
The room it lives in,
The awareness that holds it.
There's something bigger than the ache.
Quiet,
It's spacious,
It's patient.
Open up to experience that.
Gratitude lives in that space.
Now,
As we begin to bring this practice into a close,
I want you to remember that this is what real gratitude looks like.
Not glitter,
Not performance,
But a candle that stays lit in the storm.
When the weight is too much,
Gratitude is not the light above,
It's the ground beneath.
Hold on to this as you carry on with your day and open up to the space around the ache.
Open up your field of awareness over and over.
And if you wish to share what it was like to touch that quiet ground beneath it all so we can remind each other that it's always here,
Please share it in our comment section.
Thank you so much.
It's been a joy to practice with you today.
