Hi guys, it's Allison. I want to welcome you to our first gratitude practice in the

I'm Freaking Grateful series. This is a general gratitude practice that you can use to

help you love your life and just feel more grateful and reap all the benefits of having

a gratitude practice. So if you haven't listened to episode 23 where we talk about the importance

of a gratitude practice, you might want to listen to that first. If not, it's not rocket

science, just follow the instructions. Okay, let's get started. This gratitude practice

is intended to be used while you're on a walk. Maybe you're on a treadmill, maybe you're

outside, maybe you're at a gym going in circles. Movement is so important for our minds. The

physiology of our body movement helps us change our mental state. It helps us change our

physical state. And so if you're not able to move, maybe you're stuck inside, walk around

your house, pace back and forth. That movement really is going to help you. But don't let

it stop you from using this gratitude practice if you can't get outside for a walk. Try to

use it anyway. The first thing we're going to do is we're going to say, hey, good job. We're

here. We're doing a gratitude practice. We're freaking implementing something that can be

hard to force ourselves to do. So I want to say, yes, high five, you're awesome. And then

we're going to focus on some power breathing. I'm going to give you two different

breath exercises. And you can use them interchangeably. Pick which one feels good for you. And then

Eric is going to give us a selection of some music that you can listen to while you do

these exercises for the next couple minutes. Here's your first breath exercise. You're going

to breathe in for four through your nose and out for four through your mouth. Ready?

I love to use this breath when I'm feeling anxious or I feel like my mind is racing. It helps

calm me down because it is a breath exercise that has a lot of action in it. And you can repeat

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