Mindful Rituals: Neuroscience Of Morning + Evening Routines

Hello guys,

I'm happy to see you here and welcome to our weekly live events here on Inside Timer.

A few words of course about myself.

My name is Diana.

I am a mind-body connection coach and a meditation teacher here on Inside Timer.

I'm hosting this daily mindfulness with Diana Myers live events here on Inside Timer weekly at least during February and March.

It's like a stretch of time that I specifically dedicate to some maybe topic or aspects of a topic and during this series we will be discussing various aspects of mindfulness,

How we can implement mindfulness and improve the quality of our life and different spheres of life.

So we were talking already previously about mindfulness itself and sleep,

Sleep routine and so on how to improve our sleep,

Why it is important,

Some tips and this is the third event and today I thought we would discuss routines.

It is one of my top favorite topics to discuss and to coach because I am a digital nomad for already 10 years and nothing else helps me as much as established morning and evening routines and I really want all of you guys to feel the power of the routines in your life no matter your lifestyle or the goals that you want to pursue,

The states that you want to be during your days and nights.

Routines are very powerful and that is why I picked this topic so we can discuss it together,

We can learn from each other and of course as I always mention these live events are recorded and I will upload the recording of the live event as a talk and a part of it as a guided meditation later here in my profile so please guys feel free to follow me and keep in touch for the following events as well.

So Tatiana you're from the US and agree about the power of routines,

I stick to my morning routine no matter what.

Excellent,

Okay great so we already have one more adept of routines here.

I will be really happy to know more about your morning routine,

What is so powerful for you there,

Your favorite practices and so on.

Today right we will concentrate more on the morning and evening routines but of course it is a general topic you guys can pick something that will work for you and stick it into the part of the day that you prefer,

That will work for you best.

Well and let me start with a couple of more questions to you guys so to warm up a little bit.

So what motivates you to make changes in your life,

To make positive changes?

For example if we are talking about routines to perhaps and establish to establish a routine for yourself.

So what is your motivation for any positive changes in your life?

To do something,

To make a change.

So let's reflect on that,

On your personal deep or maybe not so deep motivation,

On your why.

This is the kind of questions that I like to ask my clients in coaching sessions and sometimes it just creates sort of a blank space and really encourages a person to think deeply about why would I change anything in my life or what exactly what I want to change.

So this is where the change actually starts from,

From the question,

From asking the question and reflecting on your personal answer.

So if you guys would like to share your why please do so in the comment section.

For me usually my why why I would like to perhaps change something or try something new is because of curiosity because I want to experience an experiment,

Experience something new and see if it will work for me or not.

As a result improving the quality of life and why do I need this?

Just to enjoy the life more.

I think having more joy,

Happiness or ease,

Whatever it might be,

Some positive emotion or sensation in my body is the biggest motivation for me in any sphere of life,

Just to be happier.

Tatiana,

I want to feel joyful and happy,

Full of energy when I face my new day.

Excellent!

Okay I resonate on this joy and happiness.

Right and full of energy when I start my day,

Absolutely.

There is no better way to start a day I guess and I feel a very big difference when I do not get enough sleep at night and I have to wake up in the morning or when I had a really restful deep sleep night and I'm fully energized and ready ready to conquer the day ahead.

Yeah so that is the why.

Great!

Thank you so much for sharing that Tatiana.

Well if you guys are not feeling like texting or you're doing something else at the moment that's completely right but I still encourage you to reflect on the questions themselves.

It's a very good catalyst to start the change,

The inner change.

Right and another question before we move to the discussion of the power of routines.

So what is one thing you would like to improve in your life?

Just one,

Maybe the main one or the one that you're working on at this moment,

Whatever it might be from any sphere.

There is no wrong answer of course.

One thing that you would like to improve in your life now.

What is that?

And again if you're encountering moment of silence let's take a deep breath or a sip of fresh water and arrive a little more into the present moment,

Into the here and now.

Connecting with yourself,

With your state,

With our community around eating healthier for you.

Wow that is great!

Yes it will definitely improve not only your physical health but also mental state,

Emotional state.

Go for it!

Go for it!

I'm totally with you here.

I focused recently maybe a month or two ago,

Maybe two months ago on improving my physical strength.

So I'm working out more often,

Better and that was my focus and still is.

And later a few weeks later I realized okay maybe I also have to improve my eating habits and my goal,

One of the goals for this year is to eat more protein.

And that is,

I realized what I'm doing quite successfully for already a few weeks and it wasn't a very hard change.

I think it all started with the intention,

Again realizing why I want it.

For me it was because again I want to have more energy,

To feel more joy,

To do more pleasant things,

To have the energy to do these pleasant things and ultimately to live longer.

And not only in the amount of years but also to stay healthy throughout the whole life.

So having this perhaps focus in the future and realizing that tiny tiny tiny steps that we are making every day,

They will have their great result in the future.

So unless we realize it,

Perhaps it will be kind of difficult or more challenging to stick to our choices or to the change itself.

Well thank you guys for your hearts,

I guess that means my words resonate with you.

Thank you so much,

I really appreciate that.

Well and let's now talk about the as me for example about eight years ago or even six years ago I barely had any routines or any stability in my life in the sense that the only stable thing was a change.

I was changing countries every month,

I was traveling very frequently,

I was on the road all the way for a few months or even years.

So that was kind of chaotic and hectic and I loved it,

I embraced this lifestyle and I still do though I'm traveling and moving around the globe much slower and with sort of bigger changes.

But back then I had no idea about routines and I never heard about the importance or the benefits of routines.

So I want to translate what I have learned and also experienced myself about this topic.

So imagine that without any routine,

Even the parts of the routines that you already guys have established,

Our world,

Our life would be chaotic.

Starting the morning thinking about every single thing that we have to do,

For example the clothes that you want to choose to go to work to or the food that you want to eat or whether you want to work out or to brush your teeth first or whether should I meditate or go out to a park and so on.

So of course I'm sure that there is kind of magic and playfulness in these decisions but on the other hand they drain our mental energy right in the beginning of the day and it means that we will have less of this mental and even emotional energy throughout the day that we can dedicate to creation,

Creativity or to just be more mindful,

More present or building stronger connections in life.

Whatever it can be for you,

Wherever you prefer to invest your energy into.

So routines provide this kind of framework that free up our mental energy for completing challenging tasks,

For example for our work or again improving something in our lives and so on.

So this is I would say a short and kind of simple explanation of why routines are beneficial and Michael the comment from you.

I find it easier to maintain better eating habits by focusing on what good things to add into my diet rather than what I shouldn't eat.

Absolutely,

Well that's good.

Right,

Focusing on the sort of positive side of it but not limiting yourself has not brings not only the health benefits but also emotional ones.

Yeah that's a really good recommendation for all of us.

Great that you're practicing it and you found how it works for you.

Sure,

I believe that diet,

The word diet in general can be associated and is unfortunately associated with kind of probably losing weight and being very strict on yourself on the list of the foods that you can and cannot eat but it simply should mean diet what we eat.

We can choose our diet,

It can be healthy,

Can be unhealthy if it is your conscious choice for the moment.

Right,

Yes also I want to mention that I'm a big fan of neuroscience and science in general all of the researches because when I hear the scientifically proven or backed information or benefits of something it makes it easier for myself to do this change to implement the changes in my life and also enhances the quality of this change if it makes sense.

So it is a big motivation for me to continue to stick to something new when I know how beneficial it is not only from the people who tell me about that or from my experience but from science.

I find it also very helpful.

I agree when I say diet I only mean the food I eat not a restricted plan.

Yes,

Great.

All right,

So if you speak about science and routines,

Routines create neural pathways in our brain.

It is when we consistently perform some actions in the same order these neural pathways in our brain become stronger and more efficient and this means that we can perform these series of actions with less conscious effort almost on autopilot.

So of course in the beginning if you want to adopt a new habit it will be more challenging and more effortful for you but with the time as your brain gets stronger as there is a specific path dedicated to this habit in your brain with the time this will be kind of effortless at least much more effortless than it was in the beginning.

So I hope that it will also motivate you to just continue doing what you are doing believing and being sure that it will be easier with the time.

Well and here when we are speaking about autopilot what comes to my mind is that oh a lot of people are living on autopilot without actually consciously being in the present moment and stuff but actually this sort of autopilot that we are talking about is incredibly valuable especially for the people I don't know for the remote workers for the ones who are working from home or digital nomads as myself who often face challenging situations or challenges of maintaining the structure throughout their days in productivity,

In diverse conditions,

In changing environments.

In this case this sort of autopilot and routines are very very helpful.

So if you guys are one of those people who have a lot of sort of freedom either to work from home or travel so just take into account that perhaps routines is what can help you improve the quality of your life now at this moment and try to play with that.

Well here before we also move to the discussion of specific morning and evening routines I would like to give one general hack as really works for me and even with the challenging habits too.

It's a tool called habit stacking.

So when you want to adopt a new habit just make it stick to the habit that you already have.

It will be much easier.

For example all of us brush teeth in the morning and it takes just a couple of minutes and we do it sort of effortlessly let's admit that we've been doing it for tens and tens and tens of years throughout our life and if you for example want to adopt a habit of meditation to meditate consistently you can stick this new habit to brushing teeth.

So you brush your teeth,

You sit on your meditation cushion or however you like to meditate and you just dedicate five minutes to meditation every single morning right after you finished brushing your teeth.

It will really help you to make this new habit more consistent and it will be much more effortless to continue doing it from one morning to another morning.

It is just a raw example of how you can do that and also when I'm saying just meditate for five minutes I really mean it because we perhaps have a big idea that oh I want to start meditating consistently 30 minutes every single day.

30 minutes sound a lot especially for a beginner so do not force yourself to meditate 30 minutes you truly do not need it yet just five minutes is completely enough trust me and when these five minutes become consistent you can think or perhaps your body or mind will want to extend this time oh today I want to spend seven minutes here in the meditation or even 10 minutes in half a year you can meditate already 15 minutes with no effort and so on so try to make this new habit as little as possible and stick it to the one that you already have so with the time you can create a pack of the habits that you want to adopt that you already can adopt so this worked magic for me this is how I established my morning routine which now takes one hour and about 30 to 40 minutes I do it every morning before I start working and it sounds like a lot of time an hour and 40 minutes but for me actually it's the time that I probably enjoyed the most during the whole day because I know it is time only for me and I love every piece of the routine every habit that is a part of my morning routine so it not only is healthy for me suits my lifestyle brings me certain benefits but also brings me a joy peace and comfort so I hope you guys can also create something like this something sustainable and supportive for yourselves for now let's make a little pause and tell me more guys about whether you have any routines now or not whether you want to establish one or not which is also fine and perhaps some challenges that you may face when speaking about routines faith comments from you yes I meditate after my daily walk and meditation and prayer all right daily walk is also a great habit to have meditation and prayer perfect and may I ask why did you choose specifically this sort of rituals for yourself what benefits you feel this brings into your life how does it make you feel differently yes daily walk is something that I definitely want to have in my life unfortunately I have a walk like a really proper one for aiming for those 10 000 steps a day perhaps five times a week but not seven days a week yet yet let me say that I'm going there I will be there Mike a comment from you I had been doing a morning routine quite consistently for a while but had fallen off track I kept pushing myself to do the same thing and was struggling with it I then changed the order of a couple of things all the same activities and it helped me reset and I'm going much better again now excellent I love that you are experimenting that you're trying to find and found what works for you right perhaps it is not just the things that we are doing but the order of them that will make us feel a little better that will help us to make it stick thank you so much for sharing your experience and faith I feel better physically and mentally yes amazing I'm very happy to read your comments guys today well I am always happy to read your comments but they make me feel happy for you another question for you guys I feel like I'm giving you some food for thought and how do you typically feel when you just wake up what is the first emotion or feeling or sensation that you experience after waking up in the morning and try to recognize just the very first one maybe even subconscious yet but what is that and if you feel comfortable please share it with us I'm sure that many of us could resonate with that nail often fear at the moment and if you can identify fear of what is there any specific fear or just a general fear Rhonda feel good every morning most days nice and if you can be also more specific feel good like what is this emotion that feels good or sensation that feels good if you can be more specific to identify it for yourself right the additional questions that I'm asking here guys they are just for you rather than I'm asking out of my curiosity so just something that might help you as well for me I would say it depends on the period of my life but during the some stretches maybe four weeks six weeks in a row lately I'm feeling anxiety the first thing when I wake up and of course it is not a pleasant sensation even like physical sensation in my chest and it is something that I do not want to experience of course but I give myself permission and ease just to recognize it and let it be and just breathe into that sensation and allowing the thought the recognition of this anxiety be with me because it is a part of my life it is a part of my experience perhaps it is a tiny part of me but it doesn't define me it is not who I generally am so I'm just explaining how I'm trying to work with that and yeah waking up with anxiety is not a very pleasant sensation but I am giving it space and time just a little bit of time will be enough but fully allowing it to be here and now and then already with meditation or some other practices I start to shift it and start to discover or to tap into some other emotions or sensations and allowing my body to experience something different so I think the most important is not to get stuck in these unpleasant sensations or thoughts or emotions whatever it can be but allowing it accepting it and helping yourself to experience something different so Nail I hope that these words can also support you with your experience and fear right just let it be and let it change I would say and another comment from you Nail feeling that I have lost contact with my dream world well here I want to say that if you lost contact of course it happens and it is completely normal it's a part of life but the most important you had contact with your dream world it means you can have this contact again so it's never lost forever all right and um Maika I have to leave to get ready for work I've enjoyed this time enjoying you again thank you Rihanna yeah thank you so much I wish you to enjoy this beautiful day hopefully beautiful day in Australia yeah see you next time thank you so much for your comments and joining us all right so let's move with the morning routines and I would say how we start our mornings and what we do in the mornings really sets the tone for the rest of the day and I am a thousand percent sure in that and that is why I find morning routines the most beneficial even compared to the evening routine well in some aspect I can say because how I start my mornings really changes the flow of the days I can have a more positive day a more productive day I will feel more confident in myself throughout the whole day if I dedicate and if I take the time for myself in the morning and PJ most of my mornings I wake up with gratitude amazing yes that is very powerful I'm having some weird sound in my apartment I hope everything is okay perhaps it's just the wind outside gratitude that's another moment that I wanted to mention that I'm trying this is what I'm just working on to make it again autopilot to be my first thoughts in the morning dedicated to gratitude right okay I'm feeling anxious but let me think about something I'm grateful for it maybe just think maybe it will not change my emotions or my state at this moment right now to feeling abundant and grateful but I'm trying to and I am I know I am rewiring my brain for gratitude so thank you so much for reminding us about that I'm happy for you PJ and Jo feeding kitty then have a couple then a cup um did you mean maybe a cup of coffee that's what I thought of yeah amazing well I'm jealous you have a kitty I would love to have a cat but with my lifestyle not not yet yeah that's a great ritual to connect not only with yourself but also of course with nature with the animals amazing yes Jo a cup of coffee great well um just to give you some ideas guys what you could incorporate in your morning routine some mindful movement really connecting not only with your emotions or your thoughts through meditation but also probably practicing movement meditation or somatic movement that I love a lot or tapping whatever it can be that helps you or even dancing to connect with your body so mindful movement being present with all of the sensations and giving yourself the luxury of getting in touch with yourself after a long night sort of getting to know your new self on this new day isn't it beautiful or of course some kind of meditation or mindfulness meditation or gentle breath work or energizing breath work for me on the days when I'm experiencing anxiety I'm practicing some calming breath work and it also really helps me a lot to change my state and you can find some of the breath work meditations in my profile as well either you want to ignite your inner fire to become more energized more productive or if you need to calm yourself down your mind and to just arrive in the present moment in your body just to connect with your breath you can find all sorts of breath work meditations in my playlist I have a breath work playlist and I think it will be also very helpful for you guys gratitude practice for me for many years it has been gratitude journal that I was writing by hand right now I'm still journaling but slightly shifting the focus into scripting and I'm doing my gratitude practice in my bed before getting up right another another very relaxing very settling exercise I can say can be mindful walk especially if you have a chance and luxury to work to walk outside in the park or barefoot oh that is my it is a delicious practice for myself I love it so much walking barefoot on the grass no matter how cold it is of course if it is not freezing outside and to connect with the world with nature right or even just having a mindful walk in your room paying attention to your feet and sensations the movements the movement of your body how your muscles help you move and so on it's also really simple very accessible for most of us tool that we can incorporate into the morning routine joy yes grounding on beach I do a lot of oh on beach it's another level of joy I can say yeah absolutely on the months that I was spending on islands or on the shore it also was my all my dream practice yes great I'm happy for you John and here in your morning routine you can play with different techniques with any practices you want you can try one practice this day another tomorrow and see what really helps you to achieve the state that you want to keep during your morning or the whole day so this is how you can construct the morning routine that really supports you and again if you need some guidance and help or more ideas and support on this way please feel free to to contact me for personal work Tatiana gratitude meditation in the morning works for me first thing I do when I open my eyes is breath work then I do my stretches in bed nice that sounds also very kind of relaxing and energizing at the same time as I perceive it now amazing thank you so much for sharing that as well and I know that I use the word mindful a lot and actually we can make any practice mindful whatever it is and I would like to dedicate a few minutes also to discussing evening routines and I am curious how you guys usually finish your days whether there is some some practice that helps you to wrap up the day or perhaps you just go to sleep and you don't feel that you need anything special whatever it can be again no wrong answers how do you typically end your days and for me personally morning routine stays the same throughout the whole week work days and weekends but evening routine varies on the weekends it is shorter it is sometimes I don't feel I need to practice anything special before going to sleep on the weekends because the day has been relaxing enough and so on I give myself kind of space with the evening routine but morning routines are really essential for me again if there are any digital nomads listening to this live event now I'm sure you guys can understand Tatiana 20 minutes TM meditation hot baths after that gratitude for evening what made my day so special oh for everything what made my day so special very beautiful and Tatiana what do you mean by TM meditation meditation there can be a few options I would like just to make sure that Joel listen to IT meditation or podcasts nice right meditation also is a big part of my evening routine to unwind yeah to just calm down my thoughts which most of the days is very necessary transcendental meditation okay I see very beautiful PJ I'm so sorry with the gratitude again I can't help myself there are so many nice things in my beautiful life I think of course you should not be sorry about that absolutely totally agree that our world is so beautiful our life is so beautiful and we can find what to be grateful for in any day so that's beautiful that you incorporate it in both of your routines right what I like to do is of course to mention for myself at least three things that I'm grateful for what happened today five things that I thank myself for doing this day and this is kind of challenging because to find five things that I'm grateful to myself for sometimes I need to think about that but on other days the list goes on and on and it helps to to see that you are doing a lot for yourself for your life and that you did so much throughout the day that you should be proud of yourself so that is another powerful practice that I like to practice before going to sleep Tatiana PJ gratitude is the best attitude any time a day I may do gratitude meditation of course right any time of day works also speaking about the evening meditation what helps me ease my anxiety if I'm experiencing it at the end of the day and to really calm my brain my mind so I can have a deeper sleep is to go through the events of the day and let go of the emotions or sensations in my body associated with these events no matter how big or small these events were just sort of releasing everything not only from my mind but from my body that takes some kind of effort to first remember what happened the first thing in the morning and throughout the day but also sometimes to to experience sort of again these emotions or sensations associated with sometimes unpleasant events or unpleasant people with whom you had to communicate and sort of but it really helps to release it so there is also meditation I believe it is for plus subscription in my profile called release emotional tension before sleep this is where I guide through the whole day to release everything before going to sleep so try that out if it works for you I practiced it maybe just four or five days in a row when I discovered this technique myself and I noticed how much better the quality of my sleep at night was and I was like wow even if it is challenging I will continue with that because I see how beneficial it is so I was just fascinated and I recorded this sort of variation of this practice that works for me that I can share with you guys now I hope it also helps you well thank you so much for sharing also about your evening routines and here some other ideas and something I would say very essential that I want you guys to give a try to digital detox and it is so difficult in the modern world well at least for me to put away my phone not even I'm not a big fan of tv or youtube but at night I can easily leave the evening without it but my phone or like talking to someone texting or I don't know any sort of social media really distracts me from my evening routine and that is something that again I am improving in giving myself about an hour of time with no screen time in the evening right and I think I don't have to explain why it is important right and I just hope that we all can do that and we all will give ourselves this gift of just breathing and being in the moment no screens around us another that I think some of you guys mentioned earlier a hot bath or a warm shower something very relaxing or something else that just helps you relax a lot and just to enjoy this relaxation sort of melting down before going to sleep this will also help you improve the quality of your sleep and change the state you're in before falling asleep maybe for some it will be right listening to a podcast or reading a book of course I encourage you guys to get the paper books but whatever works for you best of course or just listening to some calming music I love to turn on some soft smooth jazz somewhere on the background quietly that will help me realize that oh that is the time that I'm preparing for a good night's sleep perhaps it can be journaling or gratitude journaling or what really helps to process the emotions and to free the mental space is journaling about your your day how it was not maybe just free writing or reflecting on what went well or what you wanted to improve and so on or maybe making plans for tomorrow so you kind of free up this space of not of no need to be worried about tomorrow how it will go so you sort of already have a plan whatever works for you again it is all personal you just need to experiment to play with that to find what you want to have in your evening routine right PJ coming from you we are going to reveal that even some unpleasant or bitter situation could be beneficial in the end of the day if I am readable in this sentence okay yeah this word was also readable yes of course certainly I think that and I believe I strongly believe that even if something doesn't make sense now or something went kind of wrong if we made a mistake or whatever I made a mistake today and oh my god I do not know why it happened but I'm sort of realizing that okay there there was a I don't know this reason but it is for the better yes and I don't know I perhaps will never know what this better is or why it happened and what kind of benefits can be in any sort of unpleasant situation but even having this sort of mindset helps to have an easier life right to struggle less and so on and I'm sure right everything happens for our high is good even if we don't realize it at the moment but as I also say life makes sense looking backwards so think about that as well Frenya I'm not sure how to pronounce your name sorry if I made a mistake hi there again hello to all and hello to you PJ yep thank you reminding me journaling I'm going to start at ages again probably right I'm glad well we are going closer moving closer to the end of our event I'm planning to have just an hour or so today with you guys but I'm enjoying our conversation so much as I mentioned I love the topic of the routines how beneficial it is for all of us again if you need my support my guidance in this topic please click on the link in my profile you'll find all the information there I will be very happy to connect with you and right if there are any questions let me know and I would like just maybe to mention why we should practice or have an evening routine as I mentioned already a few times the quality of sleep will be better we will wake up more energized the next morning also it all of this calming routine will signal to our brains that we are safe now that it is time to wind down and it will reduce the stimulation from our body reduce the levels of cortisol and so on even on biochemical level in our bodies there will be changes if we incorporate a relaxing and mindful evening routine well I would assume there are no questions and it is the time then to move to our guided meditation it should take about 10 minutes or so and we will be practicing today mindful gratitude reflection something that we already mentioned and of course one of the most pleasant practices for myself as well so I encourage you guys to take a few moments to settle down whether you want to practice seated or lying in your bed relaxing on a couch or even outside take a deep breath sending the air deep into your belly chest area and even into your crown and releasing everything with a sigh or a long exhale through your mouth and let's repeat it two more times a deep inhale and exhale inhale and exhale if you haven't already close your eyes or allow your gaze to soften and take these few moments to reflect on the day that has passed so let's take a mental journey back throughout the whole day what moments stand out to you it doesn't have to be anything big perhaps the warmth of the sun on your face as you walked to work or the unexpected smile or kindness of a stranger or maybe the simple joy of savoring a delicious cup of coffee allow yourself to revisit these moments lingering on the feelings that arose within you and try to remember whether you felt a sense of peace or joy or gratitude and allow yourself to fully embrace these positive emotions let them radiate from the inside outwards through every tissue and every cell of your body filling up this space around your physical body so that you feel you are glowing with these positive emotions right now you may walk throughout the whole day and remember a few situations or only one or everything that was happening with you and for you it doesn't matter whatever feels right for you to do at this moment and notice how this feeling of either joy gratitude warmth or peace manifest in your body and in your mind perhaps if you notice any changes from the beginning of our practice maybe your breath became a bit slower or deeper or you're having fewer thoughts or they are moving in a slower pace or maybe there are no changes and that is perfectly fine too and say thanks to yourself for taking this time today to practice gratitude for making this time for yourself and again let all of those positive emotions sensations and feelings grow and develop and outgrow you and feel the space around you and imagine them expanding to your whole house neighborhood city country globe universe all of the possible space is filled with gratitude and you are the center of it let it soften your heart chest belly and all of the organs inside let the tension from your shoulders front or wherever you have it left be gently released and melted away and all that you are now is pure gratitude and love if it feels right to you you may hug yourself or gently touch your skin and again take a slightly deeper breath arriving into your body into the present moment feeling the support beneath you and a gentle rhythm of your breath and now set a positive intention for yourself whatever it might be for you and trust that this positive intention will be realized if it feels right and open your eyes smile whatever feels comfortable and loving for you feel free to do so and continue your day full of gratitude appreciation and thankfulness in your heart and now let's take a moment to reflect on what we've been doing in our daily lives and what we've been doing in our daily lives and what we've been doing in our daily lives life event and the guided meditation later in my profile here on inside timer thank you guys for your hearts it was great to connect with all of you today and i hope to see you next monday for another life event together enjoy this week and i will see you soon bye everyone