MORNING GRATITUDE | EVENING MEDITATION

 

 

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These practices can be an essential part of re-wiring your brain to reach for gratitude, and to change the action impulses tied to certain emotions. 

EVENING MEDITATION 

This meditation is great for if you have an issue with falling asleep on your own, and/or if you’re looking to manifest things in your life.

  1. Lay down in your bed, close your eyes and get comfortable.
  2. Take a few deep breaths to center yourself and calm your body.
  3. In sets, begin to count down. First count down from 100 to 0. Then 50 to 0. Then 25 to 0. 
  4. Once relaxed, begin to visualize a relaxing scene where you are present. Something you’re looking to create in your own life. For example, maybe you’re on the beach with your family smiling, laughing, soaking up the sun. 
  5. Once you’ve pinpointed a scene, create affirmations and gratitudes around that scene, as though it is happening in the present. For example “I’m so grateful I get to take international trips with my family and I have so much time freedom.” Or, “I’m so grateful that my body and mind are healthy and my energy is the best it has ever been.”
  6. If you haven’t fallen asleep, start back from step 2 and repeat.

 

MORNING GRATITUDE

The morning is the perfect time to create a rampage for gratitude. It’s an essential way to set your day up for success and joy rather than loathing.

  1. Before you get out of bed, begin to think of things you’re grateful for. 
  2. Start to say them out loud, or in your head. They can be simple like “I’m so grateful for the pillow beneath my head.” Or deeper like “I’m so grateful for my ability to self-reflect and grow.”
  3. Think of and say out loud or in your head as many things you can think of. Do this for at least 5 minutes. 
  4. DO NOT PICK UP YOUR PHONE.
  5. Bring this gratitude into the day with you.
  6. <3

 

RE-WIRING ACTION IMPULSES 

All emotions and behaviors serve a purpose for us. For many of us, we have become accustomed to acting in response to emotions that we deem negative or “bad” in ineffective or unproductive ways. This practice can help you pause, and choose a different path. 

  1. When a negative emotion arises, PAUSE. Do not act.
  2. Let’s say the emotion you’re feeling is anxiety, and you generally respond to anxious thoughts by ruminating about them. 
  3. Instead of ruminating, take a deep breath. 
  4. Place a hand on your chest.
  5. Take another deep breath. 
  6. In your head, or out loud, validate the emotion by saying something like “I am feeling ____ right now about ______. It’s okay to feel _____. But right now, I am safe.” (If you’re not physically safe, remove yourself from the situation immediately.) 
  7. Continue steps 3 through 6 until the action impulse passes. 
  8. Repeat throughout the day as necessary.

What this practice does is switch out your usual action impulse of rumination (in this example) with placing a hand on your chest and breathing. Soon, the hand on the chest and breathing will become habitual, and the ruminating will dissipate. 

Interested in working with me 1 on 1? 

 

 

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