Welcome to Day 4 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.
Hello and welcome to today's guided meditation.
This is an invitation for you to slow down,
Find some gratitude in your being.
I'm Amrit Sandhu and I'm incredibly grateful that you've joined me here today for Day 4 of Insight Timer's Gratitude Challenge.
Over the past few days,
You've noticed the simple pleasures in life and even come around to the people who fill your life with love.
In today's meditation practice,
We're going to turn to something subtler,
Something quieter,
Something more in-between,
Interstitial,
In those in-between moments and spaces in our life.
Often we move through our days aware of all the things that we're holding,
But we lose sight of the countless invisible threads that are holding us in place,
Supporting us,
Making each and every moment possible.
Today's practice invites you to pause,
Breathe,
And notice all that supports and sustains you.
I invite you to close down your eyes,
Get into a comfortable seated or lying position,
Whatever's most comfortable for you.
Before we dive in,
Take in a moment to acknowledge yourself,
For thanking yourself for showing up for today's practice.
You're now gently bringing your awareness inside to your mind's eye,
Taking a nice,
Slow,
Deep breath in,
And letting go.
As you continue to breathe in your own time,
I invite you,
With your mind's eye,
To trace your breath as it flows in and out of your body.
As you breathe in,
Following the breath going all the way down,
Noticing the rise of your throat,
Your sternum,
Your abdomen,
Your belly,
And then tracing the breath as you breathe out and your body falls,
Taking a moment here to honour and acknowledge and find the gratitude for your breath,
Your steady and constant companion throughout life,
Supporting you,
Animating you,
Enriching you.
With every inhale,
Life moves through you.
With every exhale,
Your tensions release.
Now I invite you to bring your awareness to the chair,
The bed,
The floor,
The surface beneath you,
Holding you,
Supporting you,
Noticing that support.
Now I invite you to widen your awareness to the air and the environment that you're in,
The warmth or the coolness in the room and the space around you.
I invite you to connect in to the water that flows whenever you need it,
Bringing your mind to the thought of your next meal and the food that will reach your plate,
The farmers,
The drivers,
People in the store,
All of those hands that the food has passed through,
Diligence,
Love and care to be prepared to arrive to you,
Extending your gratitude to the unseen,
Invisible forces,
Systems,
People,
Gestures,
Acts of kindness and care that quietly weave and hold our entire world together.
Next inhale,
I invite you to breathe all of that,
All that support,
Breathing in.
On the exhale,
Allowing all your gratitude to all of those forces to ripple out.
As you continue to breathe,
Taking a moment to really feel into your heart with your mind's eye,
How you really feel in this moment,
Supported,
Grateful.
And I invite you to take this knowing into your day with you,
Knowing that you are always supported in this vast web of interconnectedness.
So from here now,
When you're ready,
Taking a moment to thank yourself for showing up for today's practice.
If you'd like today to share your reflection in the meditation challenge forum,
You can do so by completing the sentence,
Today I'm grateful for something that I often take for granted,
Which is,
And it could be as simple as your breath.
And we'll see you back here tomorrow for day five,
Where you turn that same warmth inward.
It's one thing to be offering gratitude to all the things outside and around you,
But self-love is an incredible spiritual path that opens up and an incredible gateway is to start to offer gratitude for yourself,
Your own heart,
Your own resilience,
And your own sense of care.
Look forward to seeing you tomorrow for day five.
Thank you.
