Feel free to read along below, or simply pop in a pair of headphones and listen on YouTube or Spotify!
This week’s meditation is inspired by the Five Minute Journal.
Starting the day off with gratitude seems to help attract more reasons to be grateful throughout the day.
Let’s begin by settling into the body.
Resting the hands on the thighs, palms face up or face down, whatever calls to you today.
Sitting up just a little bit taller, feeling the ribcage lift up and away from the pelvis.
Take a deep breath in through the nose, and out through the mouth in a sigh.
Two more times like that, in through the nose and out the mouth. In – and out.
Let the breathing return to normal, and close the eyes or gaze softly at the ground in front of you.
Stand at the doorway of the mind, and ask it what you are grateful for.
What is one thing in this very moment, that brings you great joy. Great relief, great ease.
Savour this one thing, letting yourself smile to think on it.
See if you can expand this feeling now to a second item of gratitude. Keep it simple, let your mind answer reflexively – what’s a second thing you’re grateful for?
Finally, pick a third thing you’re happy about. Thankful for. Pleased as punch over.
Bask in that genuine well of joy within you.
Turning your attention now to the day ahead of you. (or afternoon, or evening – whenever this meditation finds you)
Ahead of you stretches some time. There will be demands on that time, but what are three things that YOU want to achieve in the next few hours?
What are three things you can do to fill your own cup, or check off a nagging task, or invest time in a habit you’re building.
To tap into more of the magic, refrain from “I will” statements as you list these three things out. Rephrase this list to the present tense: “I complete x”, “I invest my time in y”, “I make time to z”.
I’ll give you a moment to just breathe and reflect. Reflect on the gratitude list, and the action list.
Not changing the breath, just letting the body be breathed.
As we wrap this meditation up, we will pick a word to carry out into the day with us. Let’s make it our affirmation for the day – if you’re into it.
Let the mind complete the sentence “I am…”
I am calm. I am focused. I am present. I am playful. I am determined.
What word describes how YOU want to show up for this next stretch of time?
And with that, we give the fingers a little wiggle and the arms a little stretch.
Take a big deep breath and open the eyes with an exhale.
Keeping your gratitude list in one mental pocket, and the action list in the other – head off into the rest of your day with the intention and spirit of your own I am statement.
Thank you so much for practising with me, with love – Esta
with love , Esta 