Welcome to day 9!
Have you spent a few minutes doing your gratitude practice yet? How about taking a minute or three to do it now?
What do you feel grateful for this morning / afternoon / evening?
Allow yourself to gently sink into that experience of heart-felt gratitude and let it wash through you with each breath.
“Thank you.” ~ Two simple words that hold the power to change your life – and the world. Are you ready to use them wisely today?
I’d like to share a couple of tips with you today about how to go even deeper, with your bedtime gratitude spiral.
How did you get on with this one last night? Have you had a chance to play with it yet?
I’m curious: what might it mean for the kinds of books you generally read at bedtime (if you do)? Given the power of the gratitude spiral to influence how you’re feeling as you fall asleep, I’m wondering whether there might be any changes you’d like to make to your reading materials? 🙂
Also, if you’d like to go deeper, once you have been through the spiral, how about consciously choosig to tell yourself stories of things you feel grateful for, during the past day or two? This is a brilliant (and simple!) way of retraining your Monkey Mind to tell you stories that make you feel good, rather than those that make you feel bad.
I’d love to hear how you’re getting on with this: The Bedtime Gratitude Spiral.
Here’s Your Week Two Project & Useful Links
Bedtime Gratitude Spiral[audio:http://]
- Before you fall asleep, choose three things you feel grateful for, to use for this exercise.
It might be something that happened during the day; it might be something from your gratitude jar. It doesn’t really matter what you choose, as long as it helps you to connect with the feeling of gratitude in your heart.
- Allow yourself to gently rest in the feeling of gratitude for the first thing.
- Really experience the grateful emotion. Feel the gratitude expanding and growing. Don’t force, just let it naturally work its magic.
- Really dive into the experience you are feeling grateful for. See what you would be seeing, if it were happening right now; hear what you would hear; feel the physical sensations that you would feel.
- Allow the intensity of your gratitude to increase, perhaps imagining that you have a dial you can use to turn up the feeling.
- If the feeling of gratitude starts to wane, move on to the second thing and repeat #2.
Then, just as you notice it start to wane, move onto your third thing.
- You can keep going, if you want to, until you fall asleep.
- Notice how your mood is shifted.
Perhaps say a heart-felt ‘thank you’ to yourself, for choosing to do the Bedtime Gratitude Spiral.
It can help to anchor this process into part of your bedtime routine, to help you remember to do it. For example, you could tie it in with turning off your light. If you read before you sleep, you could anchor it in with putting the book down. Or you could choose to do it when your head touches the pillow.
You only need to do this for a few days and already you’re creating a life-long positive habit.
I’d love to hear your experiences of playing with this technique. Here’s a special discussion thread in the forum, for you to share your insights and ask any questions you may have: The Bedtime Gratitude Spiral.
Here’s the members-only community (private) and even the Facebook Page (public), where you can ask questions, share your experiences and support others who are joining in with the Miracle Of Gratitude.