10 Minutes To Shift From Overwhelm To Inner Peace, Abundance & Gratitude

Speaker 1 if I told you in just 10 minutes a day you could completely rewire your brain to shift from stress to peace and from scarcity to abundance?

Speaker 1 Welcome to a special episode of the Healing and Human Potential podcast. I am so happy that you're here.

Speaker 1 And I want you to know that if life feels really overwhelming right now, if you're in a busy season feeling disconnected from your center, this meditation I'm about to share with you is going to support you in coming back home to yourself.

Speaker 1 No matter how chaotic life feels, know that there's always a place within you where stillness resides and we'll connect with that center right here and right now.

Speaker 1 But before we dive in, what I really want you to know is the power of this practice. So if you use this meditation every single morning for the next 30 days, it will change your life.

Speaker 1 Research shows that having a consistent gratitude practice can actually create new neural pathways that allow you to see and experience life differently.

Speaker 1 So this isn't just a one-time thing. This is your invitation to show up for yourself every morning for the next 30 days and watch as the magic unfolds.
Let's begin.

Speaker 1 So find a comfortable position either lying down or sitting. Take a nice slow deep breath in just holding on the inhale.

Speaker 1 Sipping in a little bit more air, holding, holding, holding,

Speaker 1 and letting it go. Letting your exhale be longer than your inhale.

Speaker 1 Taking another slow deep breath in, holding on the inhale.

Speaker 1 Sipping in a little bit more breath, holding, holding, holding, and gently releasing, relaxing, letting go.

Speaker 1 And again, letting the exhale be longer, feeling into your center. And I want you to really set an intention for what it is you truly want in your life right now.

Speaker 1 Just breathing that intention into your heart space, focusing on what it is you want,

Speaker 1 and then gently letting it go, just trusting on the exhale.

Speaker 1 And as you breathe naturally now, I just want you to release any energy that isn't yours, any expectations that others have placed on you, all the ways you've been trying to be what somebody else needs, all the pressure, the shoulds, the stories.

Speaker 1 Just letting all of that go on your next exhale, breathing out, releasing anything that's not yours to carry.

Speaker 1 And on your next inhale, just coming back to yourself, coming back to your center,

Speaker 1 feeling the spaciousness that opens as you let go

Speaker 1 and becoming more present to this moment.

Speaker 1 Just letting go of any thoughts of the past or the future.

Speaker 1 And really allowing your mind to melt into your heart in this moment.

Speaker 1 Just breathing and receiving.

Speaker 1 There's nowhere else you need to be right now.

Speaker 1 Nothing else you need to do, just sinking deeper into this moment with this breath

Speaker 1 and noticing the stillness that is already here before you go looking for it.

Speaker 1 And now from this place of stillness, we're just going to bring your awareness more fully into your body right now.

Speaker 1 Just breathing into your heart space. And I want you to imagine that there's a golden light at the center of your chest beginning to glow.

Speaker 1 A light that's infused with a vibration of gratitude.

Speaker 1 With each breath, this light grows brighter, warmer, expanding throughout your entire chest now.

Speaker 1 And just notice what does it feel like to be thankful.

Speaker 1 Letting your heart radiate this light, illuminating every cell as it moves through your body.

Speaker 1 And start to bring your attention more fully into the sensations in your feet.

Speaker 1 Noticing the aliveness, this percolating, pulsating energy that's coursing through your feet.

Speaker 1 And as you focus on it, it starts to expand,

Speaker 1 becoming more aware of the feeling in each of your toes,

Speaker 1 just having appreciation for how they've supported you, how they've carried you through every step of your life.

Speaker 1 And letting your awareness gently move up into your legs, noticing the strength in your calves and your beautiful thighs.

Speaker 1 Just taking a moment to thank them for how they've supported you, carrying you through the world, helping you stand firm, even in challenging moments.

Speaker 1 And moving your awareness up into your hips and your belly.

Speaker 1 This center of your body where so much is held.

Speaker 1 Where you store emotions, where your intuition lives, your power resides.

Speaker 1 Just breathing deeply, filling your belly, your hips, your back.

Speaker 1 And now bring your awareness into your hands.

Speaker 1 Feel the aliveness moving through your fingertips.

Speaker 1 These hands that have created, that have held the people you love,

Speaker 1 that have wiped away tears,

Speaker 1 reached out to give and receive and express your heart in the world.

Speaker 1 Just breathing gratitude into your hands.

Speaker 1 And with the breath moving your awareness now into your chest, your lungs, your heart.

Speaker 1 Feel as you expand and contract with each breath,

Speaker 1 this breath that keeps you alive without ever having to think about it.

Speaker 1 And this beautiful heart that's been beating for you since before you were even born,

Speaker 1 that continues to beat for you, to circulate life throughout your entire body, that's felt deeply and loved fully.

Speaker 1 And if you want, you can place your hand on your heart if that feels good.

Speaker 1 Just breathing gratitude into your heart for all it's experienced, all it's allowed you to feel, and all the ways that it keeps showing up for you.

Speaker 1 And now bring your attention into your head. This incredible mind that allows you to dream, to imagine.

Speaker 1 and breathing into your entire body as one energy field, feeling this wave of gratitude moving through your entire being.

Speaker 1 And from this place, start to notice what else you're grateful for in your life right now.

Speaker 1 It could be the people who love you, the roof over your head,

Speaker 1 the lessons you've learned,

Speaker 1 the ways that you've grown,

Speaker 1 or even the challenges that have shaped who you are today.

Speaker 1 Just allow whatever comes to come.

Speaker 1 There's no right or wrong here. It's more about the vibration that you feel more than anything that you mentally think.

Speaker 1 Letting yourself feel thankful for everything you have in this moment.

Speaker 1 Just breathing

Speaker 1 and receiving.

Speaker 1 And on your next exhale, just feel this gratitude expand from inside of your heart, letting it radiate throughout your entire body.

Speaker 1 Now moving out into the room that you're in, spreading throughout the world.

Speaker 1 You attract from your energy your vibrational state.

Speaker 1 So just feeling a genuine appreciation that's running through your body right now.

Speaker 1 Taking in a deep breath.

Speaker 1 And with an inner smile and a heart filled with gratitude, just exhaling, letting this light continue to expand,

Speaker 1 just paving the way for your day so that each interaction you have today is touched by it.

Speaker 1 And feeling this sense of abundance, this peace, this joy that comes when you're truly connected to gratitude.

Speaker 1 Allowing yourself to marinate in your own energy with a full heart in silence just for a few moments.

Speaker 1 Just letting this be a blueprint to allow your nervous system to feel safe at this level of expansion.

Speaker 1 And now gently bringing your awareness back to your breath, feeling the air moving in and out of your lungs.

Speaker 1 Starting to become aware of the room around you, the surface beneath you,

Speaker 1 and any sounds that are present.

Speaker 1 And when you're ready, you can gently begin to wiggle your fingers and toes.

Speaker 1 Take your time, there's no rush.

Speaker 1 And when it feels right, just slowly beginning to open your eyes.

Speaker 1 I want to honor you for taking this time to connect with yourself today in this way, for choosing to come back home to your center and to cultivate this practice of gratitude.

Speaker 1 And again, come back to this every morning for at least 30 days. That's when the real transformation happens and it becomes woven into your nervous system and a new way of being.

Speaker 1 And it just takes 10 minutes a day. It can shift everything.

Speaker 1 And if you're finding value in this practice, share it with a friend. It's a beautiful way to connect with yourself, but also grow and have a community around you that see you and celebrate you.

Speaker 1 And if you want to connect with me or share any insights from your meditation, I love hearing from you. You can always find me at Alyssa Nobriga on Instagram.
Until next time.