Wake Me Up: Morning Positivity - Gratitude Meditation [Featuring Karissa Vacker from Sleep Wave]

Starting point is 00:00:00 Hey friend, welcome to Wake Me Up. I am so excited that you're here today because we're continuing the guest series here on Wake Me Up. And today I have Carissa Vacker from the Sleepwave podcast. She's going to be guiding you through a really lovely gratitude meditation. I know you're going to enjoy it and be full of gratitude in just about 10 minutes. If you enjoy it, then do be sure to go check out her show, Sleepwave. You can find links for it in the episode notes.

Starting point is 00:00:30 Here's a quick word from today's sponsors, and then I'll hand the microphone over to Carissa. Hi, I'm Carissa Vacker from the Sleepwave podcast, and we are so thrilled to be popping on to wake me up today. I'm going to share a bit of one of my favorite meditations with you today, all about gratitude, which is as wonderful a way to start your day as it is to end it. This meditation was written by Billy Gill. Here we go. Take time to get comfortable, either in a supported seated position or line. down on your back. Allow your eyes to fall closed. Take a few easy breaths in and out. Just gently

Starting point is 00:01:19 noticing any places where you might be experiencing holding tension or discomfort. Don't worry about changing it for now. Just notice it. As you continue to breathe, place one hand on your chest and one hand on your belly. Allow your chest to be relatively still as you breathe. The hand on your belly will rise and fall. Just watch the breath for a few cycles. The chest will be still, but the belly will move up and down as you breathe. Breathe in, breathe out.

Starting point is 00:02:10 Breathe in, breathe in. Continue at your own pace. for a few moments. After these cycles of belly breaths, take one breath where the belly is still, and the chest now rises up and down. Spying on the belly with one hand, watch the chest rise and fall.

Starting point is 00:03:07 This chest breath is slightly stimulating, but it will balance your nervous system and gradually allow you to move into deep relaxation. and you have finished two consecutive chest breaths. Return to the belly for two consecutive belly breaths. The belly breaths bring relaxation to the abdominal organs and enhance their function. Take a moment to consciously thank your body

Starting point is 00:03:47 for its miraculous ability to maintain an inner balance. Feel free to release your hands down to your sides or to rest them in your lap at any time. If it feels good to you, continue taking two belly breaths, followed by two chest breaths. The breath should be pleasant. Take your time. Feel the energy of your heart. They reciprocate and smile back at you.

Starting point is 00:04:37 You're breathing however a few moments. Gratitude keeps goodwill circulating in our lives, which inevitably leads to more abundance, more love, more. more kindness, more gratitude. Take a moment to count your blessings. What names or faces appear in your mind when you consider the people that have brought you the best gifts in your life? Let the name or the image drop from the brain down into the heart. Holding the name or image in your heart for a moment of pure appreciation, just feel. this warm sensation of gratitude in your heart. There is no grasping or clinging to these images.

Starting point is 00:07:01 Just lightly glancing at the heart, at the center of your chest, identifying those people who have brought you some joy or love or gift or benefit. Your images of pet brings you a sense of well-being is worthy of your appreciation. and gratitude. If it is good, take a moment and place the name or image in your heart without clinging, without expectation, but with the intention of sincere and heartfelt things. Take this opportunity to acknowledge how precious this goodness is in your life. The energy of your smile is felt by the whole of your being for what is good.

Starting point is 00:08:47 good in your life vibrates in every cell of your being. Attention melt as you align with where you are here and now in this moment. Feeling the gratitude circulate through your entire being. Gently open your and begin your day from this place of appreciation. Listen to the Sleepwave podcast, wherever you get your podcasts. For more guided meditations that will be. help you sleep more deeply and peacefully. You can follow me on Instagram at Carissa Vacker, our meditation writer at Billy Gill, and the whole team at Sleepiest App. Thanks for listening and have a

Starting point is 00:10:28 great day.

Wake Me Up: Morning Positivity - Gratitude Meditation [Featuring Karissa Vacker from Sleep Wave]

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