Congratulations, you are halfway through! Welcome to Day 3. You’ve been doing great work, and day three’s meditation is one of my personal favorites. I’m excited to share it with you! Our intention for today is kindness (more on that, below)
Daily Tip: Be Kind To Yourself
An essential key to successful meditation is kindness towards self. When we find ourselves in moments of quietude or stillness, we can be hard on ourselves. Being tough on yourself does not help you achieve your goals any quicker; it’s simply a bad habit. Instead, be gentle towards yourself as you commit to transforming your life. Don’t get down on yourself in meditation if your mind wanders, or you get bored, or the experiences you have in meditation don’t fulfill your expectations. Try not to compare your experience to others’. Be nice to yourself when you are not meditating, too. How you treat yourself is how others learn to treat you. If kindness towards self is difficult to tap into, try thinking of someone you love deeply and how you treat them. Now turn that feeling inward.
Location: Office/Living Room/Kitchen
For some of us, a central place like an office or living room may not be ideal as it may be too busy with lots of people and bustle. However, if everyone is out of the house or you have a private office, it can be a very comfortable place. Simply sit in an upright position either on the sofa, your desk chair, or on a floor cushion with your back against the wall. I’m interested to hear what you think!
Time Of Day: Midday
In general we don’t want to meditate on a full stomach, so before lunch is a great time. This is also a natural transition in the day for most people, and it can be very convenient to meditate during your lunch hour.
Daily Meditation: Heart-Centered Awareness (5 minutes)
Today’s meditation focuses on the heart. When you pay attention to your heartbeat or the area behind your breastbone, you enliven its qualities of peace, love, compassion, joy, gratitude and inclusiveness. The heart sends signals to the brain that change the entire nervous system, reducing stress hormones, enhancing your immune system, and increasing anti-aging hormones. As we tap into our heart center, we experience more lightheartedness and present-moment awareness in our day-to-day. Choose your preferred meditation for the day or feel free to try both at one of your other favorite times of day. No harm in meditating twice in a day!
*Listening note: these meditations are provided by hellopaigedavis.com sister website Soul Sparks. If listening on computer, simply press play. If listening on mobile device, click on the “listen in browser” for simplest listening experience.
Bonus: 10, 15, 20 minute options
Continue to grow your practice by adding time through these bonus meditations. The goal is to build up to twenty minutes daily, but try not to jump ahead until you’ve mastered five minutes consistently. It’s okay to take it slow. Remember, we are building our mindfulness muscle. Pacing and consistency is key.
10 Minute Heart-Centered Awareness
15 Minute Heart-Centered Awareness
20 Minute Heart-Centered Awareness