Welcome to Day 19 of Insight Timer's Reset and Refresh Challenge.
Your call to break free from the ordinary,
Let go of what's been holding you back,
And step into your life with a fresh perspective.
Let's jump in to today's session.
Today we're going to start exploring gratitude,
Because gratitude is an absolute powerhouse.
When gratitude is expressed or received,
The brain releases dopamine and serotonin,
Two crucial neurotransmitters,
Responsible for our feelings of pleasure,
Happiness and our overall well-being.
Gratitude is the antidote to stress,
Fear and worry.
And you can use gratitude to jump from a low frequency energy to a high one.
It has the ability to turn the worst of moods into a brighter one.
And when you're in a state of gratitude,
You feel good.
And good things come easily when you're in a state of gratitude.
So embodying an attitude of gratitude is an important tool and an ally in the process of manifestation.
You can use gratitude when things are good.
You can also use gratitude when you're feeling challenged or triggered.
You practiced a version of gratitude yesterday when reframing your thoughts,
Being thankful for the negative thought or the words that you've used,
As it reveals a piece of you that you need to change or level up.
Even when you see or hear news that's fearful or upsetting,
Come back to gratitude.
Gratitude for what you have.
This keeps you in an open,
Abundant flow in reality.
Gratitude is not only a thinking exercise.
To embody it,
Try to feel it flow throughout your body.
In today's practice,
We're going to use gratitude in a slightly different way because the emotional signature of gratitude happens naturally when you receive something.
The brain and body respond positively.
If you start to practice gratitude for your future self as if it's happening now,
Then your brain and body reacts like it's happening.
It amplifies your energy and acts as double confirmation to the collective consciousness that your energy is matched with what you desire.
So your probability of receiving more of those experiences is increased with gratitude.
Right,
This has got me excited.
I hope you are too.
So let's get into our breathwork practice and flow with gratitude.
Just close your eyes to bring your attention inwards.
Let's take a nice grounding breath here.
So breathing in through your nose,
Feel your belly rise.
Breathing into the base of your spine,
Your pubic bone,
Your hips,
Your belly button,
Your side ribs,
Midsection,
All the way up to your chest.
Slow breath out through your mouth.
Relax your shoulders,
Face,
Jaw.
Let everything become relaxed and heavy.
Good,
And again,
Breathe in.
And slow breath out.
We're going to move straight into our infinity breath practice.
In and out through your nose,
Using your diaphragm,
Active inhale,
Passive exhale to create that high frequency energy in your body and mind.
So let's go,
Breathing in,
Release.
Breathe in,
Let go.
And in,
And out.
Good,
You've got it.
In and out.
And in,
Let go.
Breathe in,
Let go.
Breathe in,
Let go.
Keep that flowing.
Sometimes as part of the letting go of this breath practice,
You can start to feel some emotions stir.
If you feel emotion,
Give it a space,
Let it flow,
Let it go.
And then come back to your breath.
In and out.
In and out.
Good.
In,
Release.
In and out.
In,
Let go.
Keep that going.
Good,
Open,
Expand,
Relax,
Let go.
Open,
Expand,
Relax,
Let go.
Continuous flow.
Building presence.
Amplifying your energy.
Okay,
We're going to let go of any tension with a high vibrational humming sound.
So deep breath in.
And as you hum out,
Just shake your hands,
Drum your hands and let go of any tension.
And again,
Breathe in.
Let it go.
Hold your breath there.
Just be in this space without breath.
Stay with it if you can.
Good,
Deep breath in.
Hold your breath there.
And breathe out through your mouth.
Relax,
Shoulders,
Face,
Jaw.
Let your whole body become heavy.
Now I'd like you to drop from your mind into your heart.
Feel your heartbeat.
Thanking your heart for being.
Thanking your breath for breathing.
Thanking all the cells and organs in this amazing body you have.
Feeling yourself full of gratitude.
Really feeling it.
Now take another breath in through your nose.
Feel your belly rise.
And as you breathe out,
I want you to transport yourself to your next level self.
Where are you?
Matching your thoughts and your feelings with this high vibrational state.
Bringing it to life as real as life itself.
What can you see?
What can you hear?
Can you feel the ground beneath you?
Now take a breath,
But breathe in as this high vibrational self staying in the vision.
Breathing in the air and this vision that you're creating right now.
And it's happening right now.
As real as life itself.
Be there now.
Feel into it.
You're there.
It's happening.
You've made it.
Stay with the vision.
If your mind wanders,
That's okay,
Just bring it back.
Bring it back to your breath.
Can you feel your heartbeat?
Now I want you to say some of the words that come to mind in this high vibrational state.
Connecting to your next level self.
The words that align you with your next level self.
I'll start you off.
And I'll give you some space to say whatever words come to mind.
I'm confident.
I'm kind.
I'm healthy.
I'm whole.
I trust.
I'm patient.
I'm strong.
I'm abundant.
I'm fun.
I'm empowered.
I'm confident in myself.
Now over to you.
Taking some time to say the words,
The affirmations that align you with this vision in your mind.
And this feeling you're cultivating in your body.
Let this lift you up.
Let it light you up.
Let it energize every single cell.
Your manifestation is happening right now in your mind.
So start to feel grateful.
So grateful that you're here right now in this moment.
Thank you,
Thank you,
Thank you.
Thanking those people in your vision.
Thanking yourself,
Your heart.
Thanking your mind.
Thanking every single part of you.
You're here,
You've done it.
Really feeling the gratitude for this experience.
Because it's happening right now in your mind.
And you're feeling it in your body.
Let this energy lift you up and light you up.
Stay with it.
Good,
Another breath in.
Slow breath out.
One last breath in.
And slow breath out as you release the vision.
And slowly.
Coming back into your space,
Wiggling your toes,
Your fingers,
Loosening your neck.
Having a stretch if it feels good.
And coming back with that sense of gratitude.
That sense of achievement.
When you're ready,
You can open your eyes.
So welcome back.
I hope you're finding your visualization enjoyable.
I know it can be quite challenging to stay with it at first.
But practice makes perfect.
To help amplify your attitude of gratitude,
I'd like you to write down three things that you're grateful for.
And as you write them down,
Start to feel that feeling of gratitude in your body.
And I'll be back with you tomorrow for day six.
Where I'll talk about taking aligned action towards the future that you want.
