Welcome to day two of your five day,
Five minute meditation challenge.
I'm Jody Seely and I'm so excited you're back for another day of introducing meditation into your life.
On day one,
We learned a little bit about the practice of meditation and how it takes practice to go from the thoughts that pop into your brain back to focusing on your breathing.
The ocean of your thoughts was our day one.
On day two,
We're going to set an intention of gratitude because practicing gratitude,
It's much the same as practicing meditation.
It allows you to bring a positivity and an really incredible force into your life that helps you to continue to bring greatness to your mental health and your physical health.
So with that said,
I will ask you to get into a comfortable position.
You can choose to either sit or lay down depending on where you're bringing this five minute meditation challenge into your day.
Once you're in that comfortable position,
Let's take a big deep breath in through our nose and then gently let that go as we settle a little bit more into our bodies,
Into that comfortable position.
Allow any adjustments here and we're going to take another long,
Slow,
Deep breath in through our nose and then I want you to sigh it out and just completely exhale everything out of your system,
Allowing our bodies again to settle into that comfortable space.
If you're sitting,
I want you to make sure you drop those shoulders.
If you're laying down,
Roll them back into the surface beneath you.
And now continue to just allow your breathing to return to its normal length and pace.
Just focusing on the in and out of your breath and the rise and fall of your chest and your belly.
And as we know,
Thoughts will continue to pop into your brain.
Our practice of meditation is just not to give them any thought,
Any action,
Any energy.
Just allow them to come and allow them to go and focus on your breathing.
In today's meditation,
We're going to do a quick body scan to allow ourselves to get into a further state of relaxation.
Each time we're breathing in and going through a piece of our body,
We're going to pull in the feeling of gratitude and joy into our bodies.
And as we exhale,
We're going to let go of the things that no longer serve us.
So we're going to start by breathing in through the bottoms of our feet,
Up through our ankles and into our shins and our calves.
Just breathing in that gratitude,
Exhaling what no longer serves us.
We move up and through to our knees,
Focusing on the front of our knees and the back and up into our thighs and our hamstrings.
Just continuing to focus on our bodies.
If we come across any tension or soreness,
We're just going to allow that to release.
Moving up through our glutes and into our hips,
Focusing the intention of gratitude into our lower back,
Around to our bellies,
Up through our diaphragm and into our heart center.
We'll take a moment here to feel gratitude radiate from our hearts,
All the things in our lives that we're grateful for.
We'll move up and focus on breathing that gratitude up through the rest of our back and into our shoulders,
Down through our arms,
Our elbows,
Our forearms,
Our wrists and our hands and then landing in our fingertips.
Our arms and our legs and our full bodies completely relaxed now,
Sinking into the surface beneath them.
We bring our focus and our breathing back into our neck and our throat,
Up into our jaw,
Our face and the top of our head.
Our entire body is now completely relaxed,
Completely filled with gratitude.
As we take a moment to bring to our mind's eye the things that we feel grateful for in our life,
In our day,
In our community.
Taking a long,
Slow,
Deep breath in again and then gently letting that go.
Our practice of gratitude is a celebration,
An opportunity to attract more of the things that we want in our lives into our lives.
What we focus our thoughts on is what happens in our lives.
So a reminder to ourselves to focus on the things that we want,
The things that we love and not to focus on the things we don't.
Continuing to practice gratitude each and every day,
The same we do meditation.
You can start now to wiggle your fingers and your toes and bringing awareness back into this moment.
And when you feel ready,
And only then,
You can return to a seated position and begin to open your eyes.
Thank you for taking part in today's 5-minute meditation challenge.
