Every day people asking me, what do I do when I'm lying in bed? And my mind is racing, the mind is going and going and thinking and overthinking. Well, this is what I suggest you should do. It's one of the things that you can do to stop your mind from overthinking that, you know, overthinking can actually put us in a state of inner state of anxiety. Because you see, one way anxiety is a symptom of focusing too much on the future. So it's not just your, your, your focus is your whole body, focusing on the future, your whole body language, your entire your mind.

Everything that you've got is focusing on the future. And because it can't control or predict the future, we develop symptoms of anxiety. So so to stop that, stop the use of shift shift To focus shift your attention, you see, because how your attention goes, energy flows. So, basically changing your attention, the energy will, will change as well. And your state of being will change also. So, instead of focusing on the future, what we need to do is basically, place ourselves in the state of presence right now.

You see, we can't control our past because it's gone. It's done, it's finished. We can't really change it. And we can't, we can't control our future. What we can do, we can control right now, this moment right now. This is all we need to focus on.

And also, a lot of people focus in on the past. And the symptom of focusing on the past is depression. We can't change the past. Yes, we've lived through virtual experiences, whatever happened in the past, if you kill them, Focusing on the past, the outcome is depression. Just like anxiety is a symptom of focusing on the future. The depression is a symptom of focusing on the past.

So because things happen, whatever happened to us in the past, or everything that happened to us in the past, the body stores the information and stores the information with the emotion that goes with it. So basically everything that you ever, ever experienced since you were born, is stored in your body, your body has a particular memory, where it stores everything, and the emotion and the everything that you felt was that event. So, to release that, to release that we need to we need to practice different self healing techniques. But in this video, I will show you one of them that was shown to be effective in releasing some of the negative And getting people free from the past and past traumas, and to take away that symptom of depression and anxiety as well, because this will issue the power of what what's going on right now, the power of this particular moment, and you no longer will be having, you know, anxiety, focusing on the future, and depression from focusing on the past.

So what I want you to do, when you're lying in bed, and you, you think and you can switch up your mind, and your mind is racing, thinking past future and everything in between. So what I wants to do this has been really really effective methods to, to take that away from focusing on past or future. What I want to do is I want to feel gratitude about something, the about anything. For example, Something happens. Let's say let's make it simple. And think about what happened that same day, because you learn in bed, this nighttime, so I wanted to go back and think about what happens today.

Anything that you believe was positive, you need to remember that, for example, somebody smile to you, somebody gave you something that you were not expecting, somebody does something for you a random act of kindness, or your partner does something for you something that's made you smile or your child was so good today that, you know, made you happy for just for a moment, anything that would give you that feeling of happiness, even it's just a glimpse of it. Even there was just a little smile. Think of that. And every little thing that you can think of, say thank you for that little thing. And then keep going through your entire day. And just remember remembering all the good things that happen to you.

Also you can bring into this little wins for example, little successes that you had during the day for example good not a bad success. So to celebrate the success I think to yourself to celebrate the success you made your bed. You had breakfast you had healthy lunch today you had Tina you you had herbal tea for example. Anything that you've done today is a win is a success. So celebrate those little successes for yourself. And say thank you for every, every little thing that you've done today to yourself.

And also when somebody else does good things to you, say thank you to them. Just throw it inside of you and feel it in your heart. And keep saying that think and feel it feel that gratitude inside your body. I want your body to become so involved in this that it just buzzing on that energy of gratitude. You don't have to jump in and out of bed and up and down. I want Just lie there quietly closed horizon.

And just imagine to this feeling of gratitude, just where everything in the world just doesn't matter that same moment, All that matters is just you lying in bed, and feeling that gratitude for the littlest things that happen to you through the day, you can then take it further and think about things are grateful for in your entire lifetime. For example, the birth of your children, the moment you got married, the moment you graduate from school, any any moments you remember, you think you just say thank you don't have to sit next to anybody, like a God Jesus or university. Just Just, just be grateful without, without knowing you progress. to just be grateful for your life. Just be grateful to yourself, and prosper to everyone that surrounds you, who give you zero glimpse of happiness. Just feel that grind Because you will be surprised how that can change your life tomorrow.

When we practice this little exercise of gratitude, gratitude helps us relieve the positive experiences. So when we learned that thinking about your day, we are focusing on only good things that happen to you in that day. You know, that little hug that you got a little kiss. So even the first kiss that you got when you were a teenager or something, you know, find those things that worth living again, worth reliving that experience and just be grateful in that moment, and literally relieved that experience. Only the positive points of anything that comes to your mind. you brush it off and say, Thank you even we can even be grateful for the bad experiences that happen to us.

Because you see, bad experiences shape us without bad experiences. In the past, we wouldn't be who we are today. If those experiences never happened to us, we wouldn't be the same. But wouldn't we wouldn't be who we are today. So bad experiences to kind of resilience in us. And also having that gratitude actually builds your resilience.

It intellectually fosters the resilience helps us to become more resilient for the future. For anything that comes in the future. We need to build our resilience, resilience, we are we going to have resilience we are strong towards any circumstances to come, whether expected or not. So, practicing gratitude, just five minutes every night till dawn until you fall asleep. So if it takes about 20 minutes to fall asleep, imagine feeling gratitude for entire 20 minutes what that could do to your life to live tomorrow. So can build your resilience is practicing gratitude also been shown to me Proof people's mental health.

Like I mentioned, anxiety, depression and other mental illnesses are also could be fixed or improved by practicing gratitude on daily basis. So when we are experiencing anxiety and depression, and other things that aren't positive to us, we actually, you know, we're creating more of those experiences. So we indulge in this negative kind of state of anxiety and depression and what happens which is kind of getting making our body remember more, bring up more of negativity. And we end up in this snowball of negativity, which isn't serving us in any positive way. So to stop that, shift your focus immediately and just start using this smallest, you know, gratitude practices. Oftentimes, we also line in bed, and we've been analytical to analyze every action that we've done today we're analyzing other people's actions and analyzing things too much.

So again, analyzing is not a positive practice that you need to do for your, for your body, for your health, for your, for your positive state of mind. So, instead of being analytical, again, stop it. When is the moment you feel you've been analytical or critical. You You need to stop it and literally feel gratitude, gratitude for those moments, because every bad moments that you think you have, is also learning. There are so there is no bad moments out there. Every moment is good.

Some moments are not as good just because they need to teach us a lesson. Instead of seeing them bad and negative and live breaking. If you just tell us after all, This, all these events to happen in the past are not necessarily negative, but yet, they are a learning path to become who we are today and to shape us for tomorrow. Practicing gratitude also helps us to cope with stress and difficulty and difficult situations in our life. You see, it's literally impossible for us to be stressed and grateful at the same time. So we can only be one at a time, which one would you rather be which route is stressed which will be grateful?

So in this instance, when you are feeling that you are stressed, stop for a minute and switch to the power of gratitude in your mind. Just shift the focus to something anything, it really doesn't matter what it is. It doesn't really matter for your brain and for you and the way it makes you feel feel you really Doesn't matter what exactly grateful for, as long as you haven't that feeling of gratitude, it really doesn't matter what, what's the gratitude is just feel grateful for the smallest things, very small things. You see some people might have a great life but yet they're not happy. But some people literally don't have enough money. Some people just don't have don't have much.

They always happy internally. So and what's the difference between those people or those people who are happy but they don't have a lot. They count their blessings and they're focused on what they already have. They have the life, they have the health, they have the children, they have friends around them, they have shelter, they have those smallest but not most necessary things that they need and that's it. They don't have luxurious things that a lot of us do. Some people who are yet not happy, they might have everything and have everything to be happy but yet they're not.

Because they're not focused in on what they already have. They focus in on on things that are negative, for example, the boxing part so happens to them in the past, they get into the state of, you know, victim being victims that this happened to me and this is why I feel today and I don't want this to happen to but it happens and I can't change it. So they constantly live in the state of in the past, which is the symptom of that is depression or the focus on the future too much, or what's what's gonna be tomorrow What if this and that and everything. So, they constantly even in the in the place in the state of negativity and then never count the blessings. So, there is a lesson for all of us in this. I can assure From a very poor country, like they used to call it third world country.

So people over that don't have enough. The entire year salary is the price of the iPhone that we have today. So people go to universities finish invest and they get a job, and they only get paid as much as our iPhone costs. Can you imagine what a life style there is? What the what the quality of life there is. Here, we don't appreciate how lucky we are in developed countries, to actually to be happy, we have everything, everything, everything more than everything to be happy.

So right now, shift to focus and focus only on things that you already have counted blessings, you know, such a cliche, I think, well, it's such a cliche to say what Count your blessings it's not as easy as that. Yesterday is when it's due to shift your focus Start, just begin of sense Thank you want to stop and do it again. And keep repeating thank you and keep repeating. Just remember the little things in life that you are happy about things that your children have, whether you have very small, start focusing on those things. Stop focusing on things that you have, for example, you have a beautiful house, be grateful for it. You have a great car focused on it.

You have, you have beautiful hair, for example, you have you know, beautiful eyes, or you have healthy children, your partners need you and and they love you and things like that you love your partner. So it's just things like that that you have in your life right now. Focus on them and be grateful to them about them and be grateful for them. Another great thing that comes from, you know, practicing gratitude is that it boosts To our self esteem and our confidence. So people might think, well, when I have this and that, then I'll feel confidence, then I'll believe in myself, or then I'll feel grateful. No, it doesn't work like that.

You need to feel grateful right now. You need to feel confidence right now. You need to believe in yourself right now. Because it's a state of being. It's not just, you know, it's not just, oh, I will feel grateful when this happens, but that will never happen. Because your your mind your body will not take you there until you believe that you can't get there until you believe in yourself until you have enough confidence in yourself to get there to get to your goal, then that will not happen.

Remember the goals you set at the beginning of this program. You won't get to this course until you believe it. you're grateful for little achievements along the way. Because, you see, life is not a destination. It's a journey. It's a journey that we need to, we will come across difficult or easy situations, we'll come across happy situation come across all kinds of things in our life journey.

So what we need to do is to be grateful for every situation. And we need to shift our focus from being anxious, depressed, to being grateful, and to believe in ourselves that we can do it we can get that, that we trust ourselves that we are good enough to get there and practicing gratitude will help you become more confident and happy with your self esteem. So as you set your goal, to just leave your goal sitting there and waiting for them to happen or not. You need to you need to work towards the goal. And a great way to start. Great place to start is your mind, your your state of mind.

So we've passed in gratitude, you will help you to get there to get there and be more successful in your goals. Whatever your goals are, for instance, you want to sleep better because your moods will improve and you're you lose weight, and you'll be a better partner you'll be you'll get a better job and things like that all these are goals. To get to goals, you need to count your successes along the way. So count your successes, small successes and find count them and also count your blessings as well along the way. You see, our days turn into weeks, weeks turn into years. And you see if we do practice gratitude on a daily basis.

You You cannot go looking back you can say well, while I just practice gratitude for the last 30 days for the last 300 years. Six to five days of gratitude. How amazing would your life be then imagine, and all these things don't cost anything. It just, it just takes, it doesn't take time to do all the things, all the takes just relaxation, just relax, you literally can't be relaxed, relaxed and stressed at the same time, and you can't be stressed and sleep at the same time. So, relaxation, gratitude and great night's sleep, come hand in hand with each other. Practicing gratitude also helps us to become more empathetic.

So basically it helps us feel more empathy towards others. And once we have that empathy towards others, it also helps us appreciate what we have. So practicing the theme, the practice of gratitude will make us more empathetic which in return will make us makes us more more grateful for what we have. Practicing gratitude also helps us improve our physical health. It helps us improve our change our posture, change our physiology, our biology, our chemistry, you know, our state of the our entire body, our vibration, you just have to change everything about us. So changes who we are, helps us release those negative emotions and helps us to truly changes our entire body and minds.

And it's actually visible people will become will look difference we will look will look healthier when we practice the gratitude. When we are grateful, we feel more alive. We feel more grateful for our health because our health is improving. So it kind of motivates us to take more action to do more great things for our health and for our life for ourselves. To feel more and more alive, because that state of feeling alive is contagious, he wants to feel it, you want more of it. So, you know, if you find your supply in bed, feeling sad or stressed or anything like that it reflects now on our physiology on our body language.

And when we are lying in bed, feeling grateful, we inevitably change in our physiology, we start to smile, a little our face changes, even the color of our face changes our entire body just shift into a different dimension. And in the dimension of positivity, how dimension of that healthy state of being, and this also promotes relaxation and great night's sleep. So when we align in bed, feeling grateful that actually stays in our brand Next four hours. So imagine, if you feel gratitude for five minutes or 20 minutes, our brain is literally stays in that stage for the next four hours while you're sleeping. So imagine what your brain is doing for you while you're sleeping. Yeah, our brains are more active during our state of sleep and wakefulness.

So imagine your brain just been in the complete state of gratitude for the entire four hours, imagine what it can do create in your body. Imagine all those positive things that you can create in a body how much healing can promote in your in your body, every cell of your body will feel that gratitude and will turn around and, and become healthy. So this way, you are reconditioning your whole mind, and your whole body, cell by cell. You recondition them to stay in a state of positivity and a state of alignment. Gratitude has been shown to improve our relationships. So you see on the floor grateful to somebody has done something for us, when you show them that gratitude when you speak that gratitude to them, what it does, it shifts us into a different dimension, but it also shifts that person to a different dimension.

And you know what that people will want to be more giving towards you, they will be more appreciative towards you too. So the more you appreciate others, others will begin to appreciate you in return, even without any particular reason to start appreciating those people. Just be grateful to them to their face, and to yourself as well. When you land in bed. Find a person or two or three however, how many people you want you want and just feel that gratitude towards chessy Thank you for anything Anything that that they've done here, even for the smallest thing, just a thank you if somebody smiles on the street, see thank you for it. If somebody who's close to especially romantic partners, they need to give us themselves, more gratitude, more appreciation, because Good God, the relationship will improve.

Even if your relationship is already good. Imagine how much better you can be if you continue practicing gratitude towards each other. You can even fix each other sleep. We've been grateful because if that person feels appreciated and feels that they've been, you know, they've been acknowledged for doing what they've done for the other person that can actually get better night's sleep. And also feeling great fruits was not person. You will help you to enhance your relationship in a way that you will find more positive things about that person, you will find things about the person they've never known before they've never seen before.

And that person in return will find great things about you. Gratitude helps us strengthen our mindfulness. So, when we are in that state of mindfulness, we are present. So we, we are consistently constantly walking around looking for things to be grateful that and we no longer focusing on our past, which creates the pressure on our future to create which creates anxiety. It's all about right now about the present moment. And the more you are present and mindful, the more grateful things that you can find a to be grateful about and the more those wonderful moments you will find because you are present, in this moment you'll live is now being present and you're not focusing on this present.

Moment on, when you find some things that you're grateful for in this present moment, whether it's being present with your family, with your friends, with your pets, with yourself with anything that you do, you just the more presence you are, the more happy you are in the moment. So feeling gratitude helps us sleep. so grateful your way to great sleep.