Good morning,
Friends at Insight Timer.
Hello there,
I'm so glad.
Out of all of the various meditations that are available on this particular app,
I'm really grateful that you chose this one.
If you've been here before,
You already know that this is your time for you.
No matter what I suggest,
Go ahead and do it.
It's comfortable for you at any given moment.
Good morning.
Good morning to-do list.
That is the title of this particular meditation.
I do not mean to cause you any stress.
You already have enough going on in your day.
Instead of focusing on what you need to do for your career or your family obligations,
This meditation,
This to-do list,
Is a self-care to-do list.
I'm going to ask you to go ahead and take a deep breath in through your nose.
Exhale through your mouth.
Relax your shoulders.
Close your eyes.
I want you to envision a list of three items.
I want you to consider this list during your day today.
Item number one,
Look in the mirror today and say the words,
I love you to yourself.
That is your first assignment.
Number two,
When you are enjoying a meal today,
I want you to pause and really focus on the taste of the food that you are consuming.
In that moment,
I want you to express your gratitude to this beautiful earth that helped nourish that food that you are consuming.
I want you to feel the food as you digest it,
Feel the food nourishing the cells of your body.
That's task number two.
Task number three is to stop during your day.
And I want you to do a slow breathing exercise.
I want you to take a moment.
No one will even notice.
Breathe in through your nose for a count of three.
Let's do it together right now.
And then hold it for a count of three silently.
And then exhale for a count of six.
Hold for a count of three without breathing.
Enjoy the stillness.
Task number three is just to take one breath like that.
Inhale through your nose for a count of three.
Hold for three.
Exhale to a count of six.
Yes,
Twice as long as your inhale.
And then hold for a count of three.
I say hold,
But I really mean pause.
Pause in the stillness between the breaths.
Just one breath like that.
No one will notice.
And a moment where you can think about each of these.
Say I love you to yourself in the mirror.
Focus on just one bite of food today.
With loving intention and gratitude.
Number three,
Take one slow deep breath with intention and pause.
Of course,
You can do each of these as many times as you wish in a day.
Thank you so much for being here with me right now.
Go ahead and allow a beautiful smile to grace your face.
Open your eyes and greet your day.
You are welcome,
By the way,
To send me a message and let me know how it went.
Good luck.
Have a beautiful,
Beautiful day filled with joy,
Faith,
Love,
Health and happiness.
Always.
I'm Maria,
Just in case you didn't know.
And I hope you come back another time.
