It’s Little Things

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications Healthy Mindset Course Meditation and Goal Setting Technique for the Athlete and Workplace Athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast podcast. Here's your host, Mike Hartman.

Appreciating the little things to begin this meditation Please bring kind awareness to why you chose this topic. How your belly, chest and head each feel when you reflect on this topic the emotions that you can associate with these visceral feelings the positive or negative impact of any stories you believe in regarding this topic the fact that many others are feeling similarly about this topic as you how you might feel with increased awareness around this topic when you can apply increased mindfulness to this topic in your day to day life. Hello and welcome to this gratitude meditation. Today we will be expressing gratitude for the little things in life, for the day to day gifts that often go unnoticed. This meditation is best listened to in your favorite indoor room. Let's begin by calming the mind as you sit or lie down, becoming as comfortable as possible. Allow your mind to become more comfortable too. Close your eyes now and start focusing on your breathing, breathing a bit more deeply than you usually do and exhaling a bit more slowly. Observing the breath is a great way to bring the mind into a state of focus. Take your time breathing, let it move slowly and effortlessly and then shift your awareness from your breath back to your body now feeling the floor beneath you. Now think about the room or the space that you are in. How does it feel to be here? What is this place like? Begin to take notice of the little things around you that you might take for granted as you go about your busy days. Think of this room as a shelter, a haven, keeping you safe from the outside elements, keeping you well protected and comfortable. Feel the air on your skin and notice what it feels like, warm or cold. Appreciate the temperature of the air that surrounds you. Notice the sounds in this room. Now perhaps you hear a ticking clock, the hum of a fan, or the murmur of voices. You may pause this recording or lower the volume if necessary as you observe. And rather than thinking of these sounds as noises or distractions, lend some appreciation to them. Think of each sound as an opportunity to explore your surroundings and become more mindful of all the moving parts that exist here Just listen. Be present again. You may pause this recording or lower the volume if necessary. Breathe deeply now and see what you can smell. See if you can uncover scents that you may not have realized were here. Inhaling through the nose as you pick up on subtle aromas. Perhaps you smell the wood of the floor beneath you or of the walls around you. Or perhaps you can smell plants or soil. Or maybe you notice other scents drifting in through the window or from another room. Just breathe, explore and appreciate this moment of mindfulness. If there is an absence of smell or of any other sense, that is okay too. Just notice what you notice Now. Begin to extend your awareness to outside of your immediate surroundings. Think about your entire home and everything within it. Bring to mind the things that you use every day to help your life run more alarm clocks, refrigerators, sinks, closets, clothes. See yourself going through a normal day, but moving more slowly through it more mindfully, taking your time getting dressed, washing up, eating and working. Imagine taking the time each day to express gratitude for all of these modern conveniences. Try not to dwell on the haves and have nots. Simply appreciate every aspect of your daily experience. Continue to breathe deeply, setting an intention to move more mindfully throughout each day, starting right now, extending your awareness even further now as you think of the world outside, think of the blue sky above the sun, the trees that offer you shade and the soil beneath your feet. Think of the seasons autumn with its deep, rich colors and crisp breeze. Picture the perfect winter day, complete with a warm cup of tea or coffee and a comforting fireplace. Breathe in the dewy freshness of spring, watching flowers bloom as the sun returns to the earth. Think of the slow, lazy days of summer, soaking up the sunlight, savoring sweet, ripe fruits and cool, refreshing drinks. Continue to experience appreciation for the changing of the seasons and the gift that each one brings now. It's easy to find gratitude for everything that runs smoothly in our lives. But what about the bumps in the road? We can be thankful for these little life lessons, too. The spilled milk, the flat tire, the seemingly endless grocery line, all of the little errands or minor annoyances that pepper our days. Every mishap offers us a chance to slow down, the chance to live in the present moment and focus our attention on the matters at hand. Imagine navigating these bumps in the road with grace and ease, effortlessly going with the flow and keeping a cool, calm head, adopting a come what may attitude. Deep breath in now, pulling the air as far into the body as is comfortable and a slow letting go breath as you release all that stress. Another deep inhale and slow exhale, releasing expectation and a few more slow breaths, letting go of anything that prevents you from experiencing gratitude. Releasing all blocks, letting all inner barriers to gratitude dissolve and inhaling clarity and relaxation in their place. Engage with a peaceful, steady rhythm of your breath as you continue to invite gratitude into this experience. In the wise words of author G.K. chesterton, when it comes to life, the critical thing is whether you take things for granted or take them with gratitude. Let that sentiment sink in. The critical thing is whether you take things for granted or take them with gratitude. Commit to turning all of your for granted into gratitude. Mindfully walking through your life and making an effort to notice more, feel more, see more. Take a couple more deep breaths, fully integrating this idea of taking everything with gratitude. When you are ready, breathe naturally and become aware of your body once again. Feel the floor beneath you, the air against your skin. Notice the sounds around you as you slowly allow your eyes to open. Taking everything in. This is your life. You are here right now. As you continue your day or night, remember to take everything with gratitude.

We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcasts. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program, or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well sat.