Good Morning, I Love You, the power of daily practice

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“…one of the most powerful toolkits that we have in our lives is how-when we breathe. So we have to understand this tight linkage between breathing and our physiological state and the exciting portal that breathing gives us.” Dr. Stephen Porges, author, researcher, and pioneer of Polyvagal theory

As a mindset geek, I’m always looking for new tools for building emotional resilience. Yet one centuries-old practice is now proven to meet the growing need for something to anchor us in these highly turbulent times.

In an inspiring TED talk, scientist and author Dr. Shauna Shapiro talks about the neuroscience behind a daily meditation practice and the importance of starting small to keep it going. I was so inspired, I immediately picked up a copy of Dr. Shapiro’s “Good Morning, I Love You”. In it, she shares the science behind a daily mindful meditation practice that centers around compassion. It’s one aspect of this work that’s often ignored.

The “Good Morning, I Love You” practice is a simple yet powerful way to start your day with self-compassion and positivity. Here’s how to do it:

Set the Intention: As soon as you wake up in the morning, take a moment to set the intention to start your day with love and kindness towards yourself.

Find a Comfortable Position: Sit up in bed or find a comfortable seated position elsewhere. Close your eyes and take a few deep breaths to center yourself.

Place Your Hands on Your Heart: Gently place one or both hands on your heart center, connecting with your innermost feelings and emotions.

Say the Words: With sincerity and warmth, say to yourself either silently or out loud, “Good morning, I love you.” Repeat this phrase several times, allowing the words to sink in and resonate within you.

Feel the Love: As you repeat the phrase, tune into the feelings of love, acceptance, and compassion that arise within you. Allow yourself to bask in the warmth of self-love and appreciation.

Set Positive Intentions for the Day: After expressing love to yourself, take a moment to set positive intentions for the day ahead. You can visualize how you want your day to unfold or mentally affirm qualities you wish to embody, such as kindness, patience, or resilience.

Express Gratitude: Finally, take a moment to express gratitude for yourself, your body, and the opportunity to experience another day. Reflect on the blessings in your life and cultivate a sense of gratitude for the present moment.

Carry the Feeling With You: As you go about your day, carry the feeling of self-love and positivity with you. Whenever you encounter challenges or difficulties, return to the loving affirmation, “Good morning, I love you,” to remind yourself of your inherent worth and value.

By practicing “Good Morning, I Love You” regularly, you can cultivate a deeper sense of self-love, acceptance. Setting a positive tone for your day is a great way to enhance your your overall well-being.

“Meditation is a teachable, learnable skill that allows you to go from being in the movie of your thoughts, to a member of the audience, able to observe the story you created”  Tim Ferriss, multiple NY Times bestselling author and high-performance coach

Dr. Shapiro goes on to describe what she calls 3 pillars of meditation; intention, awareness, and attitude. If we approach meditation from a goal-based perspective, we may be missing the point of staying present with whatever arises and dropping the self-judgment.

She suggests instead that when we notice our mind wandering, we meet our meandering attention with an attitude of kindness and open-minded curiosity. And that this attitude is one we can cultivate all of the time. I agree, it’s a challenge, but it’s also a great place to keep coming back to.

And a daily dose of self-love is the perfect place to begin.

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