Spreading Sunshine

A small act of kindness can brighten someone’s day — and yours. This meditation inspires you to notice opportunities to bring light, warmth, and positivity into every interaction.

Jennifer Cray is a life coach, meditation teacher and yoga teacher for Living Lit Up, based in Brisbane. You can deepen your meditation practices with her on Insight Timer.

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Episode Transcript

Speaker 1 (00:05):
Approache production.

Speaker 2 (00:16):
Good morning. I'm Jennifer Cray, host of your Morning Mantra.
We create the atmosphere for which we walk in our
daily lives. Today's meditation is an invitation to spread goodness
as we go about our day. Your morning mantra, I

(00:39):
spread a little sunshine wherever I go. Let's begin, if
it's safe to do so.

Speaker 1 (00:51):
Close your eyes or lower your gaze. Relax your eyes,
relax your ears, relax your jaw, relax your shoulders down.

Speaker 2 (01:08):
And bring your attention to your breath, drawing your breath
down into your heart. Many of us won't ask for
help when we need it, or we don't know what

(01:33):
help we need to know what to ask for. We
might think that we are the only ones who feel
this way. However, others feel like this too. We have
the opportunity to add a little sunshine into each person

(01:57):
we meet in each day. Today is an invitation to
look for those opportunities where we can give make a difference,
leave someone better off than when we found them. Listening

(02:21):
between words for what is not being said, searching for
what is needed, showing up in meaningful ways for those
that need us to, looking for acts of kindness, that

(02:42):
we can gift throughout the day, spreading a little sunshine
to others and therefore ourselves. Today's mantra, I spread a
little sunshine wherever I go. Repeat to yourself, either out

(03:06):
loud or in your mind. I spread a little sunshine
wherever I go, bringing your awareness back to your breath,
breathing in and out of your heart space. May you

(03:32):
be happy, may you be well, May you be free
from stress, worry, fear, and anxiety, and may your whole
life be truly blessed. Bringing your awareness back to the

(03:55):
space around you and slowly opening your eyes to increase
self awareness and growth. I invite you to listen to
this evening's reflection. You can also deepen your practice with

(04:18):
me on Inside Timer find the link below. In the
show notes