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by one owner.com that's B Y

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W I N O in. A.

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Dot Com. Hello

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and welcome to Twelve Minute

0:28

Meditation. A weekly

0:30

podcast from Mindful and Mindful

0:32

That Org that offers mindfulness

0:35

meditations backed by neuroscience. If

0:38

you've been practicing, you know. That.

0:40

Twelve minutes of meditation a day

0:42

can yield benefits. Like. Increased

0:45

attention focused creativity,

0:47

com resilience and

0:50

compassion. The. Latest

0:52

scientific research the ports this

0:54

knowledge. So. On

0:56

this podcast we invite you to

0:58

do your twelve minute practice. With.

1:01

Guided meditations from today's leading

1:03

mindfulness experts. There's. A

1:05

new practice each week. And.

1:07

A new way to experience some of those

1:09

benefits. David A. I'm

1:12

Chelsea Arsenal Director of

1:14

Advertising at Mindful and

1:16

mindful.org and this week

1:18

him Armstrong lead to

1:20

gratitude visualization meditation. This.

1:23

Gentle meditation invite you to shift

1:25

your gaze and word. And

1:27

discover they often overlooked moments

1:29

of joy and contentment that

1:31

punctuate your dae. Kim

1:34

guides us to visualize the warm

1:36

embrace or morning coffee. The.

1:38

Soft light of dawn. Or.

1:41

The comfort of a familiar smile.

1:44

By focusing on these simple

1:47

yet profound experiences, We.

1:49

Grow our capacity for gratitude.

1:52

Because. We begin to realize we

1:54

can appreciate everything. From. The

1:56

Mundane. To. The magnificent.

1:59

this This practice not only counters our

2:02

natural tendency to dwell on the

2:04

negative, but also enriches

2:06

our appreciation for the present. It's

2:10

perfect for unwinding before bed or setting

2:12

a positive tone for the day ahead.

2:15

This meditation aims to open your heart

2:17

to the abundance of gratitude waiting to

2:20

be discovered in your daily life. Through

2:24

Kim's guidance, prepare to transform

2:26

your perspective and

2:28

welcome a renewed sense of peace

2:31

and fulfillment. Kim

2:33

is a co-founder and facilitator at

2:35

Space Between. She

2:37

practices mindfulness in order to know, see,

2:39

and feel what is really important in

2:43

life. Kim has

2:45

a master's in child and adolescent

2:47

psychology from the University of Washington

2:50

and is a certified meditation teacher and

2:52

500-hour yoga teacher. When

2:56

she isn't managing operational details,

2:59

she can be found strumming chords on her guitar.

3:03

You can subscribe to 12-Minute Meditation while

3:05

you're on mindful.org or wherever you

3:08

find your favorite podcast. And

3:11

if you're moved to leave us a review, we'd

3:14

be grateful, and so will

3:16

other listeners. Maybe

3:18

your review helps them to decide whether

3:20

12-Minute Meditation is for them. But

3:24

for now, for you,

3:27

here's Kim Armstrong. Hi,

3:42

this is Kim Armstrong. I'm with Space Between. We're

3:45

a nonprofit in Seattle, Washington, and

3:47

our mission is to facilitate

3:49

human and school transformation through

3:52

mindfulness practices with the vision

3:54

that all students are well

3:56

and whole. And

3:58

I'm here today to share a great story.

4:00

gratitude meditation with you

4:02

and I'd love to

4:04

hear your feedback. So please

4:07

get in touch. All

4:10

right. So if you're not familiar

4:13

with gratitude, there's a lot of

4:15

great science behind it if you're

4:17

interested in that with

4:19

benefits for our brains and our bodies

4:22

in terms of feelings of more

4:24

happiness and optimism and better

4:26

sleep. And

4:28

of course, as I learned from my

4:31

friends at holistic life foundation, you

4:34

may be an internal scientist and see

4:36

how this practice works for you. And

4:39

so in this practice, we're going to take

4:41

kind of a little visualization kind of walking

4:43

through our day. This practice

4:46

could be done in the

4:48

evenings kind of before bed or also

4:50

in the mornings kind of looking back

4:52

at the day before. So I invite

4:56

you to

4:58

find a comfortable

5:00

seat so you may move your body

5:02

around a little bit till you find

5:04

a place that feels relatively

5:08

comfortable and centered. We'll

5:11

take three collective breaths together wherever

5:14

you are. So with a closed mouth,

5:17

breathing in through your nose and

5:21

letting it out through your nose or your mouth and

5:26

inhale through your nose. Exhale

5:31

it out. One

5:35

last time, slow breath in and

5:40

let it go. So

5:45

I invite you

5:47

to tune

5:50

into that moment this morning

5:52

or the day before morning

5:54

when you first woke up.

5:59

And see you. Maybe if you can make a

6:01

note of one

6:04

or two things that you appreciated

6:07

or are thankful for

6:09

about that moment. Maybe

6:12

it's your warm bed or

6:15

the pet or the partner sleeping

6:17

next to you or the sun coming

6:23

in the window or the

6:26

fact that you woke up before your alarm

6:28

clock. Whatever

6:30

it is, just noticing

6:34

with intention something you're grateful for

6:36

or some things that

6:39

you're grateful for in that

6:41

moment when you woke up. And

6:50

then going back to the

6:52

moment right after

6:55

you woke, whether

6:57

it's putting on your slippers, making

6:59

a little stretch, brushing your

7:01

teeth, noticing

7:04

something in that moment that

7:09

you're grateful for. Maybe

7:15

just saying it to yourself or saying it

7:17

out loud. Writing

7:20

things down or saying it out loud helps

7:22

them kind of stick in the parts of

7:24

our brain where we

7:26

remember things. Going

7:36

to those moments after the

7:39

waking up when you're

7:41

getting your coffee or making

7:44

breakfast for yourself or

7:46

others or kiddos or whatever

7:48

it is. Noticing

7:52

things in that moment that you're grateful for.

7:57

Maybe it sounds of loved ones. The

8:00

delicious taste of your coffee or.

8:02

Tea. Your

8:05

code: The Rover your favorite. Outfit

8:08

or fuck. The

8:11

things. That. We can bring in

8:13

that we appreciate a read notice could

8:15

be really small doesn't have to be

8:17

large and kind of grandiose thing that

8:20

can be these tiny moment. That.

8:24

Are pleasant or neutral. Now

8:32

just know the seen. Any

8:35

transition that happened in the

8:38

morning, from and be going

8:40

from home to work physically

8:42

or are virtually. And

8:45

a transition and a moment if

8:47

you're at homeless children or care

8:49

again for others. To

8:52

the weather in whatever transition moment.

8:56

Noticing. Something

8:59

you appreciate. Something you're grateful

9:01

for. From. That moment. And

9:14

then after that transition. Where.

9:17

Year and new digging

9:19

into your work or

9:21

your school or your

9:23

care taking. And

9:28

tuning into an interaction that you

9:30

have with another person and I

9:32

could be. In. Person it

9:35

could be virtually. It could be

9:37

even just over over email. Lists

9:40

something that you appreciate,

9:46

And they appreciate about that

9:48

person that colleague that loved

9:51

one. Something

9:54

about that moment. A little a

9:56

little bit of humor. A little

9:58

after a little. or ease. Practicing

10:05

gratitude with intention doesn't mean

10:07

that we're invalidating or pretending

10:10

like the hard and stressful

10:12

and challenging moments don't exist.

10:16

It's bringing in both and, both the things

10:19

that are pleasant or neutral and, of course,

10:25

the things that are hard. But

10:28

because our brains are so much more likely

10:30

to go to the negative, my

10:34

teacher Rick Hansen said our brains are

10:36

like Velcro for the

10:38

negative and Teflon for the

10:40

positive, we

10:43

can intentionally notice

10:46

and turn our attention towards the

10:49

things that are pleasant,

10:53

neutral. And

10:56

countering that negativity bias that we have

10:58

in our brain. So

11:04

going to another moment before

11:07

midday lunchtime or moments

11:13

that were pleasant. You

11:17

notice something that you're

11:20

thankful for, no matter how small.

11:26

Checking something off your to-do

11:28

list or some support

11:30

from someone else. A

11:37

little giggle about something. And

11:44

then just scanning through the day for lunchtime.

11:51

Knowing something about the food

11:53

that you eat, something

11:58

that you drink. It's

12:01

tasty or smells really

12:03

good or tastes really

12:06

good or sounds

12:08

really good as you're crunching on it.

12:16

Maybe noticing and taking

12:19

in all of the resources that went

12:21

into bringing that food to you in

12:24

that moment. The

12:26

resources from the earth, the sun, the soil, the air,

12:29

the water. Resources

12:33

like the people, the farmers, the

12:36

grocery store, folks who brought it

12:39

to you ultimately. It's

12:45

a little noticing of what you're grateful

12:47

for. And

12:50

whenever your lunch is. Going

12:59

on to things that happened in

13:01

the afternoon. Learnings

13:09

or meetings or interactions or

13:11

fun or play. Taking

13:14

note of even

13:19

really tiny small moments that you appreciate. And

13:32

then if there's another transition for you

13:34

kind of from work or caretaking to

13:36

the next thing. Taking note of

13:38

something in that moment that you appreciate.

13:46

Maybe there's a little sigh of

13:50

relief that it's time for a transition because we

13:52

all need these breaks and transitions no matter what

13:54

time. There

14:00

that were doing and even when

14:02

we're doing something they really love.

14:09

Perhaps. Also bringing in a

14:11

and node of kind of

14:13

gratitude for can have the

14:15

purpose but you served for

14:17

the day Whether it's volunteering

14:19

or learning something as a

14:22

student or caretaking or. Doing

14:25

something really important in your

14:27

work. For

14:30

noto gratitude for yourself and kind

14:32

of I served the world. In

14:36

whenever you did during the day. And

14:43

then just tuning in to any

14:45

moment said happened in the evening.

14:51

Be a good book. And

14:54

work out. A

14:58

Tv show, Dinner

15:00

with a friend or

15:02

partner, children. Cup

15:07

a tea glass of wine wherever it

15:09

is, A

15:11

little note of appreciation for something

15:13

that happened in the evening. Men

15:24

as you had scan kind of

15:26

through your day. nobody Now these

15:28

points of gratitude. Maybe there is

15:30

one thing that stands out. To

15:32

you. He be

15:34

just a little extra. Nope.

15:38

Thank you for. Could

15:40

say it out loud or in your head. And

15:46

perhaps simply noticed seen can

15:48

avoid it. Flag would have

15:50

the experience of going through

15:52

the day. And

15:55

know the scene and and and

15:57

maybe making a mental or verbal

15:59

note. But it it what

16:01

will experience like for you. Or.

16:10

Close with one brat

16:12

so take a breath

16:14

and to your nose.

16:19

And. Release it Out! And

16:26

you so much for joining me for

16:28

that little. Journey of

16:30

gratitude Take. Care of, I.

16:45

Thank you for listening to this

16:47

episode. Twelve and It Meditation from

16:49

Mine, Fall and Mind or.org I

16:52

hope you enjoyed practicing with that.

16:54

will be back and seven days

16:56

with another meditation practice for you.