You Get to Have Problems (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and slow down.
Breathe out and keep relaxing your body.

This is the right time and the right place. And you’re doing everything right. It’s all unfolding perfectly!

Breathe in and just be here now.
Breathe out and close your eyes.

Feel your inner body. Feel your inner world. What emotions are you feeling right now?

Breathe in and feel for any emotions you’re feeling.
Breathe out and notice where in your body that emotion is.

Breathe in and bring light into that part of your body
Breathe out and just feel what it feels like, to bring light into your body.

Your focus, your attention, is so powerful. You have the ability to heal yourself, to lift your mood, to transcend suffering. Allow yourself to feel what you’re feeling. And notice what you’re thinking. And the more you’re able to face what’s going on, the easier it is to let it go.

Breathe in and be calm.
Breathe out and keep letting go.

Do you have any pain in your body?

Breathe in and keep feeling around in your body. What do I feel like?
Breathe out and keep relaxing.

Right now I have tension in my right shoulder blade. And it feels like a ball or a rock. It feels like a rock is stuck in there. And it feels like it’s limiting my movement. Do you have any pain in your body, and what does it feel like?

Breathe in and keep bringing your awareness into your body.
Breathe out and keep being brave and courageous.

You can face whatever’s going on in your body. And the light of your awareness will dissolve anything that isn’t real, anything that isn’t love. All it takes is a little awareness to resolve anything that’s troubling you.

Breathe in and keep bringing your attention within.
Breathe out and feel wherever you have pain.

Feel wherever you’re storing emotions in your body.

This tension in my shoulder feels like frustration. Like no matter what I do, it’s still there. No matter what I do, I still have problems. So what I’m feeling is just general frustration, that no matter how many ducks in a row I get, I’m still going to have problems. My body’s still going to break down and die. I can never get it done. I can never finish it. I can never get it all cleaned up. There’s always more!

Breathe in and keep feeling in your body.
Breathe out and stay aware of whatever is going on in your body.

This frustration I feel is that I’ll never get it cleaned up all the way, I’ll never have a completely perfectly-feeling body, no matter how hard I try. There will still be problems. And that causes frustration, it causes the emotion of frustration, and now it’s built up into a physical symptom in my body. But by bringing my awareness into my body, by bringing light to this feeling, to the emotion of frustration that I have, I’m able to get the perspective. I’m able to be the witness, be the awareness that notices it all. And then it’s not so serious. The tension is already relaxing. I can see how it doesn’t really matter if I clean it all up. It doesn’t really matter if there are more problems. Because I get to be here. I get to be in life, in a physical body.

Breathe in and know you’ll never get it all cleaned up!
Breathe out and feel grateful for whatever problems you have!

You’re alive! You get to have problems! And as long as you can get back to the perspective of the witness—who watches it all, who notices—you’ll be safe. You’ll be in the position of your timeless awareness, that will never die. It was never born. And if you ever have emotional or physical problems or discomfort, go back to your awareness and be willing to look. And the light of your awareness will set you free.

Breathe in and be brave enough to face whatever’s going on.
Breathe out and rest in the knowing that you, who you really are, is pure awareness.

You were never born and you’re never going to die. Any time you feel uncomfortable in your life, remind yourself, “I am pure awareness. And I can face whatever I see. It’s all temporary. It will all change. But where I am, in the position of the watcher, is timeless, joyful, content, peaceful. And everything is perfect and in Its place.”

Breathe in and know your body is perfect exactly where it is!
Breathe out and know your life is perfect exactly where it is. Because from the position of pure awareness, it’s all unfolding perfectly. It’s all just for fun. And it’s all a beautiful dance of life. Every little aspect of it. It’s all happening in your favor and now you can relax as pure awareness and let it all float by like clouds.

Breathing in I am pure awareness.
Breathing out I am free!

You’re Already It (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and lighten up! Life is not serious!
Breathe out and let go of your attachments.

Let go of those thoughts. Let go of those worries. Let it all go. And step into this present moment, where everything is fun and there’s nothing to worry about.

Breathe in and be here now!
Breathe out and be here now.

Even this is witnessed—the being here now. Remember who you truly are: the pure awareness.

Breathe in and be pure awareness.
Breathe out and keep relaxing into what is.

When you take away everything—your thoughts, your opinions, your identity, your labels, even your body—what’s left? It’s just your pure awareness. It’s not even yours. It just is. It is pure awareness. That’s who you really are.

Breathe in and be light today!
Breathe out and be empty today!

Empty yourself of all of those things—the thoughts and the emotions and the labels, the attachment to your body, the identification with your body—let it all go. Just let yourself be the pure awareness, the watcher, the observer. Let all of your judgments go. And then you’re free! You get to just watch, and rest in your natural state of love and joy and contentment.

Breathing in I am pure awareness.
Breathing out I am the watcher.

Let it be easy today. Let all of those thoughts and judgments go! No matter what you’re stressed about, if anything, no matter what emotions you feel, no matter what thoughts you think, you always have the pure awareness to rest in.

You always have your connection to god. You are god. That pure awareness—that is god. And you can get back there at any second! You don’t have to do any mental gymnastics,. You don’t have to take a 30 year spiritual path. It’s a switch. You just drop everything and there your are. Pure awareness. You’re already it! You are it!

Breathing in I am pure awareness.
Breathing out I am pure awareness!

The mind will still come with the opinions and the judgements and the likes and dislikes and the body identification, but you can watch it instead of getting caught up in the whirlwind of physical reality.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

Keep reminding yourself: Even this is witnessed! Every thought, every emotion, every experience, it’s witnessed by an impartial observer. A nonjudgmental observer. An unconditionally loving observer. God.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

When you allow yourself to rest in this state, all the things you want come to you because you’re a vibrational match. But none of it matters because you are finally at peace, in the present moment, having fun, feeling good, not worried about anything.

Breathing in I am pure awareness.
Breathing out I am pure awareness!

Even This Is Witnessed (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and slow down.
Breathe out and say yes to what is.

Accepting what is makes life so much easier. Right now, welcome your thoughts. Welcome your emotions. Welcome everything about this moment.

Breathe in and say yes to everything in this moment.
Breathe out and welcome however you’re feeling.

Ask yourself, “What am I feeling?” I’m feeling anxiety, but now I know that anxiety is usually covering up sadness or fear or frustration or vulnerability—more uncomfortable emotions. So what are you really feeling today?

Breathe in and feel your body.
Breathe out and feel your emotions in your body.

I just feel a lot of sadness about mortality. I feel sad about death. I feel sad about things ending. I get really attached.

Breathe in and welcome getting really attached.
Breathe out and make peace with being attached.

Even this is witnessed. However you’re feeling, whatever you’re thinking, it’s all witnessed by the observer, by pure awareness. And that’s who you really are. The mind wants you to get personal, into your thoughts and your feelings and worries, anxieties. But you can step back from it all and watch.

Breathe in and know: Even this is witnessed.
Breathe out and smile because when you witness your emotions and your thoughts and your world, you are free.

Even this is witnessed. Even the sadness is witnessed. Even mortality is witnessed. The pure awareness, the observer, was never born and will never die! So even though I get sad about forms coming and going, it’s all temporary and I can rest in the permanent safe pure awareness.

Breathe in and know: even this is witnessed.
Breathe out and let this phrase make you feel safe today.

You can always step back into the observer position by thinking to yourself, “Even this is witnessed.” It all comes and goes. That’s the beauty of life. That’s the beauty of being in a pain and pleasure body. There is a lot of pleasure and there is a lot of pain here. But when we step back and feel for our sense of being, our sense I AM, we can see life already is the way we want it to be. It’s all so beautiful and painful and wonderful and full of ups and downs. We came here for this thrill!
But we don’t have to be attached. We don’t have to worry. We don’t have to feel sad. We can welcome the sadness and feel it and let it go.

Breathe in and be the pure awareness today.
Breathe out and feel safe in the present moment.

Even this is witnessed. And when you can identify with the pure awareness, the observer of all that is, then you are safe and protected from all harm, because you were never born and you’re never going to die.

Breathe in and see that even this is witnessed.
Breathe out and let yourself just be.

Be in your natural state of love and joy and contentment, by simply observing and letting it all flow through you.

Breathe in and see how even this is witnessed.
Breathe out and feel so relieved. Now you can just be!

You Can Be free of Anxiety! (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Welcome back to the present moment, where everything is fun and there’s nothing to worry about.

Breathe in and ask yourself, “What am I feeling?”
Breathe out and listen for the answer. What am I feeling?

Often we feel anxious because we’re covering up a more uncomfortable emotion than anxiety. So often when I record these, I feel anxious—worried about the future, worried about the present, worried about the past—but often the anxiety is covering up anger or sadness.

Breathe in and keep asking yourself, “What am I feeling?”
Breathe out and see if you’re feeling anxiety.

Do you feel anxious right now? Now ask yourself, “What am I really feeling? Am I feeling frustrated, hopeless, guilty, ashamed, sad, angry, disappointed?” Ask yourself if you’re feeling any of those emotions, and the anxiety is just covering it up.

Breathe in and listen to how you’re feeling.
Breathe out and just feel where your emotions are in your body.

Over the past week I’ve experienced a lot of times where I felt sad and angry and disappointed. But I just felt a surface level anxiety the whole time. Because I was trying to avoid feeling the more uncomfortable emotions of sadness and anger and disappointment. But you can just feel those feelings. You can spend 90 seconds. It’s called the Rosenberg reset ( https://drjoanrosenberg.com/diving-deeper-into-the-rosenberg-reset/ ). Spend 90 seconds feeling those uncomfortable emotions. Just feel them in your body. Where are they? What does it feel like? And after 90 seconds the wave of that emotion will pass. And it will no longer cause you anxiety that can be with you for days or weeks or months.

You can just feel your emotions, deliberately feel those uncomfortable emotions. Feel them in your body. And when you feel them, they pass. And then you’re no longer anxious and you’re no longer feeling anxiety to cover up these emotions that are more uncomfortable.

Breathe in and lighten up! You can be free of anxiety!
Breathe out and really ask yourself, “Has my anxiety been covering up sadness, disappointment, anger, frustration, guilt, shame?”

I’ve been feeling sad about family health problems. I’ve been feeling angry about not being able to control what people do. I’ve been feeling disappointed about not being able to abuse my body like I used to. And when I wake up in the morning and I feel bad or when I feel anxious throughout the day or when I want to escape and take a drug or eat something or drink, these are the times when I can ask myself, “What am I feeling?”

Breathe in and keep asking yourself, “What am I feeling?”
Breathe out and really go deep and feel where that emotion is in your body.

The reason we cover it up with anxiety is because we don’t want to feel the discomfort of these emotions in our bodies. It feels bad to feel sadness or anger or disappointment. It feels uncomfortable in the body, unpleasant. But by choosing to deliberately feel these uncomfortable emotions, they pass and then the anxiety also passes. And then we become more resilient and better able to tolerate uncomfortable emotions. And we become more emotionally mature. But more content and joyful and connected to our true selves. This is how we remember who we really are! This is self knowledge, just knowing what you know. What do you feel? That’s what you know.

Breathe in and feel relieved! You can be free of anxiety now!
Breathe out and be light! Your emotions don’t have to control you. You don’t have to bottle them up. You can just feel them and then they’re gone. You can just feel in your body that emotion. Ride that wave for 90 seconds and then you’re free.

Breathe in and be free today!
Breathe out and feel so powerful! You are now in touch with your true self. You are watching your emotions. And the one who watches is already free!

All You Want Will Come to You (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Welcome back to the present moment, where everything’s fun and there’s nothing to worry about!

Breathe in and be here now.
Breathe out and let yourself be light today.

Remember that you can practice the feeling of what you want. What is it that you want?

Breathe in and think about what you want.
Breathe out and relax.

What would it feel like to get what you want? I just want to feel good about myself, feel confident, feel in love with myself—love being me.

Breathe in and think about what you want.
Breathe out and just be here now.

Now how would you feel if you got what you wanted? I’d feel empowered and confident. Grateful. Pretty much for everything that you want, you’ll feel grateful when you get it, right? So you can just practice the feeling right now, of getting what you want, just by saying thank you. You must become it, to see it. And we can become grateful right now, and then we’ll see the things to be grateful for.

Breathe in and say thank you!
Breathe out and really feel that gratitude! Thank you. Thank you. Thank you. Thank you.

You must become it to see it! So practice the feeling you want, right now. That magnetizes you to receive the very things you want. But you’ve already skipped the middle man of manifestation. You feel the way you want now. You don’t need anything. And that’s why it has no choice but to come.

Breathing in thank you!
Breathing out thank you!

Thank you! Thank you! If you thought nothing else but “thank you” for the rest of your life, you’d have a very abundant, glorious, blissful experience. Decide right now to commit to thank you. To gratitude. To feeling the way you want to feel, right now, before you get anything physical. It’s all an illusion, it’s all temporary anyway. Who cares? You can just feel the way you want to feel now, then you don’t need any of that!

Breathing in thank you!
Breathing out thank you!

Thank you! Thank you! Thank you! Let today be the best day of your life. It only takes a few minutes of practicing that feeling—a few seconds really, if you really feel the gratitude. Practice that feeling right now and all of the things you want will come to you.

Breathing in thank you.
Breathing out thank you.

Thank you! Thank you!

See Through the Thought Stream (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and lighten up! It’s not serious!
Breathe out and decide to have a good attitude today!

You have the power right now to shift from wherever you are to your natural state of joy and enthusiasm and love.

Breathe in and open up to receiving!
Breathe out and slow down.

Start noticing what you’re thinking and feeling. Start zooming out to the perspective of the watcher. Let yourself relax into your true position of the observer. Pure awareness.

Breathe in and say yes to what is!
Breathe out and welcome what is!

To instantly get into that watcher position, just keep saying yes to what is. Whatever you’re thinking and feeling and experiencing, say yes to it. “Yes I’m sitting in this chair. Yes I’m thinking about the construction outside. Yes I’m breathing in. Yes I’m judging myself for not being in the best mood. Yes I’m smiling. Yes I’m breathing in. Yes I’m breathing out. Yes I am here.”

Just say yes to a few things going on in your mind and your emotional world. Describe what you’re thinking and feeling to yourself, to get that distance from your thoughts and feelings.

“Yes I’m thinking about what I’m going to say next. Yes I’m feeling pretty good in my body today. Yes I’m thinking about the future. Yes I feel overwhelmed.”

And keep describing what you’re experiencing until you kind of run out of things to describe. And then, you can say, “Yes I am here.” And when you’ve zoomed out and gotten that witness perspective, suddenly you can look around and see, “Yes I am here. Yes I am. Yes I am.”

It’s a wonderful way to notice what’s going on, to make peace with where you’re at. And then, you look around and you’re here! You’re present! You’ve waded through the muck of your mind to wake up in the dream, right here, right now. Yes I am here. The end. Period. Yes I am here. I am here. Yes I am here. And when the thoughts and emotions come again, “Yes I am thinking about that. Yes I am feeling this emotion.” Whatever it is, just keep describing it until you can see through the thought stream into this present moment. Yes I am here! Yes I am here! Yes I am here.

Breathe in and feel that sense I AM.
Breathe out and just let yourself be here now. Yes I am here.

Yes I, consciousness, am here. Nothing to think about. Nothing to resist. I am simply here.

Breathe in and be light today!
Breathe out and feel so excited about your day.

Now you can be curious and interested in your experience, no matter what’s happening. Whether it’s good or bad or boring or indifferent—when you say yes to it all, you get to watch it. You get to be the witness. You get to observer. And you know the one who watches is already free!

Breathe in and say yes to what is!
Breathe out and let that yes in your heart wake you up in the dream!

You’re here now! You’re here! Yes you are here!

Daily Meditation – Be the Sky (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and bring your attention into this moment.
Breathe out and slow down.

Let your mind slow down to the pace of your breath.

Breathing in I know I’m breathing in.
Breathing out I know I’m breathing out.

Breathing in I know I’m breathing in.
Breathing out I know I’m breathing out.

Say to yourself, “I am here.” I, consciousness, am here. Everything is happening, but I’m just here.

Breathing in, I am here.
Breathing out, I am here.

Let this mental code pull your attention into this present moment. Feel for your sense of being. Rest in your sense of being. I am here. I am here. That’s it and that’s all. Everything else is just a thought. Temporary. A form that’s going to come and go. But I am here. And everything is just happening. I am here.

Breathing in I am here.
Breathing out I am here.

The mind will still come. The thoughts will still come. Disturbances will still come, even when you’re feeling your sense of being. When you’re resting in your awareness. Just start looking at those thoughts and those disturbances like storm clouds. They’re just passing by.

Breathing in, I am here.
Breathing out, everything’s just happening.
When you notice yourself getting caught in your thoughts, or disturbed by what you see in reality, see them as clouds. Picture your thoughts going up in a puff a smoke. Picture your thoughts becoming clouds and just drifting away. They’re temporary. You can let them go. Just watch them float by like clouds.

Breathing in, I am here.
Breathing out, everything is just happening.

In my experience, I get all sorts of storm clouds of thought: comparing myself to others, caring about what other people think about me, just making up things that people think about me. The mind looks for problems. The mind creates problems. But when you’re just here, and you let your thoughts go like clouds and you’re the sky, you’re the space—then you’re free. Then you’re not disturbed by the ups and downs. You’re not bothered by those thoughts about what other people think. You don’t believe them. You don’t give them a second glance. You just let them go. They’re just thoughts.

Breathing in, I am here.
Breathing out, everything is just happening and I am here.

I am here. I, consciousness, am here. Whenever you start getting lost in thought, or worry, or you see something you don’t like and you start thinking about your preferences, just picture that cloud and let it float by.

Breathing in, I am here.
Breathing out, I am here.

I am here. I, consciousness, am here. You don’t have to worry about anything else. Because I, consciousness, am here. I am the only thing that’s real. Everything else is just a temporary form, a temporary thought, coming and going. But you are resting here, in your awareness, letting everything happen. Letting the clouds pass you by, while you relax and be the sky.

Breathing in, I am here.
Breathing out, everything’s just happening. And I, consciousness, am here.

How to Let Go (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body. Let it all go. Let it go. Let it go. Whatever it is, let it go.

Breathe in and say yes to what is.
Breathe out and welcome what is.

Yes I’m feeling irritable. Yes I’m feeling annoyed. Yes I’m in a bad mood. Yes I feel unmotivated. Yes. Yes. Yes. Yes I’m sitting in this chair. Yes I’m overwhelmed by disliking things.

Breathe in and say yes to whatever it is.
Breathe out and keep saying yes to all of your complaints, all of your worries, all of your pains, all of your troubles. Say yes to them and welcome them all.

Breathe in and say yes.
Breathe out and keep welcoming whatever it is.

Yes my back hurts. Yes I’m tired. Yes I’m irritable. Yes I want a massage. Yes I want to feel better. Yes I want to feel good. Yes I want to get cooled off. Yes I want to be in a good mood. Yes I want to feel free. Yes I want to feel good!

Breathe in and feel yourself becoming lighter already.
Breathe out and let go.

Keep letting go. Every time you say yes, consider that a letting go. Yes I’m in a bad mood, so what! Yes my back hurts, so what! Yes I’m physically uncomfortable, so what! Yes I’m mind-identified and body-identified, so what!

Breathe in and say yes when you’re mind-identified.
Breathe out and say yes when you’re body-identified.

By saying yes when you’re stuck in your mind, or when you think you’re your body—when you say yes, it helps you remember. You’re not just your mind or your body. You’re pure awareness. You’re god in human form. And you can step back into your power right now by stepping back from your thoughts. Saying yes to what is gives you what space, that breath of fresh air to remind you, Yes! I’m pure awareness! I’m the observer! I don’t have to care! I don’t have to get caught in that train!

Breathe in and just be pure awareness!
Breathe out and feel better already!

When you’re the observer, you’re free. When you’re the observer, you naturally feel love and joy and enthusiasm and contentment and peace! It’s your natural state, it’s what you’re made of: love!

Breathe in and keep saying yes!
Breathe out and feel so relieved!

This is how you can get the distance away from being mind and body-identified. You are not your mind, you are not your body, you are not your thoughts, you are the observer! You are consciousness itself!

Breathe in and be consciousness itself!
Breathe out and feel the spaciousness that comes from saying yes to what is!

The spaciousness that comes when you zoom out and see, you were just stuck in your thoughts! You just got all up in them and they felt really big and scary and overwhelming, but it turns out you can let them go just by watching them.

Breathe in and feel so much better!
Breathe out and be identified with consciousness.

It’s not even an identification. It’s just a witnessing. You are awareness itself. And the one who watches is already free!

Breathe in and feel so relieved!
Breathe out and be free!

Life Wants to Help You (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and say yes to what is.
Breathe out and say thank you for what is.

Today, focus on the vibration of “thank you.” Let “thank you” carry you through your day. Let “thank you” align your vibration and draw to you the things that you want. Let what you want come to you. All you gotta do is say thank you and mean it, before you have the things to be thankful for.

Breathe in and say thank you.
Breathe out and say thank you.

You already have so much. Everything is going mostly well. Everything’s working out for you, and it’s all unfolding perfectly. But today, to bring what you really want to you, get in that vibration of gratitude. All you have to do today is think, “Thank you,” over and over, to the exclusion of all other thoughts. And really feel it. Really feel that gratitude. Even if you don’t have what you want yet.

Breathing in thank you.
Breathing out thank you.

Thank you. Thank you.

Breathing in thank you.
Breathing out thank you.

Thank you! Thank you.

Breathing in thank you.
Breathing out thank you.

Thank you! You might hear other thoughts trying to worm their way in like, “What can I have? What can I take? I need something! I need to eat something! I need to take something. I need to drink something. I need something, give me something. I need something.” But, you can just tell your mind:

Breathing in thank you!
Breathing out thank you!

Thank you to my mind for waking me up. Thank you for this moment. Thank you to existence for this opportunity to be here. Thank you! Now picture a time when you got everything you wanted and you felt great and everything worked out perfectly for you. Remember the gratitude you felt? I’m sure there’s been so many times!

Breathe in and think about that time.
Breathe out and feel that feeling in your heart right now.

Thank you! Thank you! Thank you. Feel that relief! The relief that yes life is really trying to help you. Life really is conspiring in your favor. Life really really really loves you! Life wants to help you! You just have to get out of the way and you can do that today by saying “thank you” and meaning it. And letting everything else go.

Breathing in thank you!
Breathing out thank you! Thank you so much! Thank you! Thank you! Thank you! Thank you!

The Best Manifestation Trick There Is (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body. Relax your mind.

Breathe in and lighten up because life is not serious!
Breathe out and keep relaxing.

Let go of your preferences. Let go of thinking that life should be any other way other than how it is.

Breathe in and lift yourself up today.
Breathe out and notice the power in your body.

Notice the power of your awareness. Your attention. Where your attention goes, energy flows.

Breathe in and notice where your attention is.
Breathe out and just say yes to wherever your attention is.

Yes my attention is focused on worries. Yes my attention is focused on the anxiety in my body.

Breathe in and say yes to wherever your attention is.
Breathe out and notice: who is noticing your attention? Who’s watching where your attention is?

You are not quite your attention. Your attention is a tool. It’s your fertilizer to grow whatever you want to grow more of.

Breathe in and be the observer of your attention.
Breathe out and just watch your attention.

Just be the watcher. Just notice what you’re thinking about. Notice what you’re feeling. Notice where you’re flowing energy to.

Breathe in and lighten up! It’s not serious!
Breathe out and keep reminding yourself: life is not serious. It’s just for fun. It’s just for the adventure. It’s just for the enjoyment of physical reality.

Decide today to direct your attention to gratitude. To the words “thank you.”

Breathe in and say thank you.
Breathe out and feel gratitude when you say thank you.

You’re thanking god or consciousness, your higher self, life itself. But the more you focus on gratitude, and saying thank you, the more you’ll notice things to be grateful for.

Breathe in and say thank you.
Breathe out and feel gratitude to consciousness for this experience.

Thank you for this breath. Thank you for this awareness. Thank you for this moment. Thank you for the opportunity to be in a physical form. To feel physical things. To enjoy food and vision, hearing, smelling, tasting, touching.

Breathe in and say thank you for all that is.
Breathe out and feel gratitude for all that is.

Even if it’s hard to feel that feeling, if you just repeat “thank you” over and over and keep trying to feel the gratitude, you’ll get there within a matter of minutes.

Breathing in thank you.
Breathing out thank you.

By doing this, you’re training yourself to feel grateful just for being alive. And that’s presence. That’s all presence is, just being grateful to be here. Grateful for this breath. Grateful to be in this body. And the more grateful you are right now, the more you’ll see to be grateful for. It’s the best manifestation trick there is. just saying thank you.

Breathing in thank you.
Breathing out thank you.

Feel the gratitude in your heart, for the opportunity to experience this moment. It’s your turn right now to be here. And you don’t have to care about anything your mind tells you to care about. You can just say thank you instead of thinking your thoughts. Just say thank you instead of suffering, and then you get the physical manifestations that you want! But it doesn’t even matter to you because you’re already present. You’re already grateful to be here.

Breathing in thank you.
Breathing out thank you.

Really feel this feeling today. Keep the words “thank you” on repeat in your heart. And you’ll notice everything is perfect and in its place. And things really are going your way! Life just keeps getting better and better, and this is just a taste of things to come.

Breathing in thank you!
Breathing out thank you! Thank you! Thank you for being here!