In this week’s guided meditation, I lead the Woo-Woo Crew through a gratitude-based exercise (for my friends who like fitness, you’ll appreciate the title of this episode).

EMOM stands for “Every minute on the minute” and it’s a common workout structure in HIIT-style classes.

Here in this meditation, I use the EMOM style to focus on gratitude, leading you through an opportunity to deeply focus on one person, place, or thing that you’re grateful for each minute.

Give this exercise a try. I’m curious as to how it’ll go for you.

As we step into the month of November, this is a time of reflection and appreciation, so being diligent about gratitude can be a source of peace, hope, and encouragement to guide us through troubled waters.

Follow along to this meditation, and register for next week’s FREE meditation!

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Exercise can be something we look forward to. It can be a rewarding and necessary part of our day, one that helps us to get the day started in the ideal headspace or wrap it up with a powerful stress-relief. It can be as fun as a dance party, no matter if you’re doing wall balls or holding a plank that seems like it’s going on for hours.

I’m a big music fan, so music is the primary tool I use to make my exercise fun. I get my pop girls going in my ears, and I lose myself to the blessing of great tunes and the ability to take care of my physical (and mental) selves.

Getting outside into nature, creating a community, and mixing up the types of exercise you are doing are all additional tools that are just as fantastic as making it fun as much as music is.

So, how do you make exercise fun? Or, how can you start making it more fun for yourself? What are the tunes you get jiggy with? How have you noticed the benefits of exercise and regular movement on your body, mind, soul, and spirit?

In this guided meditation, we practice coming home to ourselves—one breath at a time.

We close our eyes, ground, and welcome the full truth of our present-moment experience.

* What is it like to be you today—in your body, in your breath, in your mind?

Instead of judging or fixing, we let curiosity lead. We notice sensations, emotions, and thoughts, and we allow all of it to be here. This is simple, honest mindfulness: settle, breathe, and meet yourself exactly as you are.

If you’re craving a reset that’s gentle but real, press play and follow along.

And join us LIVE next Monday at 1:00 pm HT via Zoom for free by registering here!

SHAMELESS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.