Hello,
My name is Anya and today's practice will help us to transform our mindset with the hope of making everyday tasks feel lighter and more fulfilling.
Shifting from I have to to I get to is such a powerful way to change our perspective.
Here's a meditation to help cultivate that shift for your family life,
For your work or maybe just for your own journey in this life.
Many a day whilst I go through my life I can get super frustrated with all the tasks,
Responsibilities and adulting that my life requires.
I can get into an inner rant or sometimes an outer moan at no one in particular that I have to be the one to feed people,
To do laundry,
To put gas in the car,
To walk the dog.
I could go on and on with this long list of I have to's and truthfully this doesn't spark contentment in my days.
So when I heard about this shift,
This mindset change of language,
I found it quite powerful.
I hope you will too.
Let's meditate together.
Settle in,
Taking any movement and wiggles that support you in feeling present in your body.
Maybe rolling your shoulders or moving your ankles.
Maybe for you it's just wrapping yourself up in a cosy blanket.
All ready?
Focus on your breath now,
Feeling the air entering and leaving your body.
Watching this cycle again and again,
But no need to change anything just yet.
Now start to on your exhale feel a little heavier in your seat.
Each time you breathe out,
Sink a little more.
And then bring your thumb to your first finger.
You can do this with both hands or just one,
It's up to you.
Making a bit of a circle between your thumb and your first finger.
Take a lovely large inhale here and then exhale out your mouth.
Slowing that exhale down.
And let's move our thumb to our middle finger,
Tips touching.
As you again take in an expansive inhale and then release.
Move your thumb now to your ring finger,
Finding that breath in and out.
And then finally your thumb to your tip of your pinky finger,
Making that little circle as you breathe in and breathe out.
Good,
And I'd like you now to go at your own pace,
With the regular length of your breath,
Your inhale and your exhale.
As you slowly bring that thumb back one finger at a time to your back,
To your first finger.
So an inhale and an exhale as each thumb touches each finger.
Take your time.
Okay,
Let's bring to mind something you've been feeling that you have to do.
It could be a task,
A responsibility or something you've been dreading.
Just observe the thoughts and feelings that come up without judgment.
Notice how it feels in your body when you think,
I have to do.
Now as you continue to breathe,
Start to reframe those thoughts from replacing I have to with I get to.
Feel the subtle shift in energy as you acknowledge that you have the opportunity,
The privilege or the ability to do this thing.
For example,
I get to go to work today.
I get to take care of my body by exercising.
I get to do the laundry,
To provide my kids with clean clothes,
Adding your own in here.
I get to fill in the gap.
And as you reflect on these shifts in language,
Notice how they make you feel.
Notice if any heaviness lightens or if a sense of gratitude starts to grow.
I get to walk my dog in the rain.
I get to cook yet another meal.
Now list some things in your mind that you're grateful for.
And as you think about each item,
Say to yourself,
I get to.
I like to think of gratitude as a filling me up,
An expansive feeling,
Like it's swirling all around me and filling up my soul.
I get to make choices that are right for me.
I get a soft,
Safe place to sleep.
I get to find joy in the little things.
Adding your own.
I get to allowing this feeling of gratitude and empowerment to fill your entire being.
Fill your chest open as you inhale.
And with each exhale,
Releasing any remnants of resistance.
You're not bound to obligations but embraced by opportunities.
Sitting with yourself for a few more moments,
Maybe allowing a small smile to show up on your lips.
Connecting back to your breath.
Maybe start to move your body slowly.
If you're seated,
Maybe circling your upper body to one direction and then the other.
Maybe moving your fingers and your toes and allowing any movement to show up that brings you back into your seat,
Into your room,
Into this space.
Let's take a big sun breath,
Reaching the arms out to the side and up overhead.
And then exhale,
Your palms together down the centre of the body,
Resting at your heart,
Bowing your head as a way of thanking and honouring yourself and thanking and honouring each other.
Thank you.
Thank you.
Thank you.
I wish for you a super day.
