Oprah’s message for us today is about being more conscious of where we place our attention, because what we pay attention to is what we spend our energy on. And the things that we constantly feed our energy to, are the things that we will continue to create more of.
“Your Daily Dose” is a quick two minute read packed with bite-sized wisdom from all the great teachers. But you could also choose to turn it into something more… a powerful daily practice for personal growth. Give it a try!
A message from today’s meditation:
Oprah’s message for us today is about being more conscious of where we place our attention, because what we pay attention to is what we spend our energy on. And the things that we constantly feed our energy to, are the things that we will continue to create more of.
So it stands to reason that if we keep bringing our attention to what we are grateful for, we will create more of what makes us happy and fulfilled.
“I live in a space of thankfulness – and I have been rewarded a million times over for it. I started out giving thanks for the small things, and the more thankful I became, the more my bounty increased. That’s because what you focus on expands and when you focus on the goodness in your life, you create more of it.” – Oprah Winfrey
“Here’s the gift of gratitude: But in order to feel it though, your ego has to take a backseat. What shows up in its place is greater compassion and understanding. Instead of being frustrated, you choose appreciation. And the more grateful you become, the more you have to be grateful for.” – Oprah Winfrey
Oprah mentions ego, and this is why just focussing on the things you’re grateful for is not always easy. Ego is that little voice that says “yes but…” and then shows you everything that’s wrong in your life.
“All stress comes from resisting what is.” – Oprah Winfrey
While you’re trying to focus on what you’re grateful for, ego is that little voice that says “yes but…”
Our mind’s resistance to everything that is not “perfectly right” in our lives, continues to hijack us away from our intention of living in gratitude for all the blessings that we DO have.
So no matter how sincere your intention of living in gratitude, do you have the awareness to recognize when your thoughts get stuck in everything that’s “wrong” with your life, and do you have a practice that you can step into when you realize that you need to re-direct your focus to what it is that you want to create?
Today’s meditation is the very simple practice of dropping from your busy head into your body. Lowering your brainwaves that are stuck spinning in high Beta, into a calmer and clearer Alpha state and spending a little time just being in your body.
What’s the benefit of this?
When you open your eyes again your thoughts will be less hijacked, and you will be able to exercise your ability to choose to place your attention on what it is that you want to create more of in your life!
A few thoughts to help direct your attention:
- Focus on the positive: “What I focus on expands, and I choose to focus on the good in my life.”
- Practice gratitude daily: “I choose to acknowledge the blessings in my life, no matter how small.”
- Embrace the present moment: “I accept what this moment is, releasing resistance and taking action of what the present moment calls for.”
- Cultivate mindfulness: “I am learning to observe my thoughts without judgment.”
- Be kind to yourself: “I am practicing patience with the part of me that is learning and growing.”
When we’re able to recognize the negative thoughts that arise, we can gently redirect our focus to the things that we do want to pour our energy into, and give power to what it is that we want to create more of.
– pierre –
Today’s LIVE meditation is: Come to your senses.
Today’s LIVE meditation
https://youtu.be/8rSkOneyLrI 2024
https://youtu.be/Kafc2kx-o2I 2023
https://youtu.be/h2SrGeK8ccE 2022
Practice the “Daily Dose”
Let’s put it into practice! Choose what works for you – daily, once a week or whenever inspiration strikes. Putting pen to paper wires the neural pathways that will create your new habits.
1 – Affirmation
Write down your favourite affirmation on a sticky note and place it somewhere that you’ll be able to see it the whole day.
- Focus on the positive: “What I focus on expands, and I choose to focus on the good in my life.”
- Practice gratitude daily: “I choose to acknowledge the blessings in my life, no matter how small.”
- Embrace the present moment: “I accept what this moment is, releasing resistance and taking action of what the present moment calls for.”
- Cultivate mindfulness: “I am learning to observe my thoughts without judgment.”
- Be kind to yourself: “I am practicing patience with the part of me that is learning and growing.”
2 – A moment of reflection
Use today’s question as a journal prompt. If you don’t have the time to sit down and write, just take a moment to reflect on your response.
Recognizing Your Ego’s Voice: Reflect on moments when you try and appreciate something positive in your life and an inner voice says “yes, but…” It’s hard for ego to let go of fears or to stop fighting what it thinks is “wrong”. What are the specific concerns that this fearful inner voice is trying to protect you from? How might you gently acknowledge that those concerns may be valid, while still choosing to consciously direct your focus to everything that is beautiful in your life?
3 – Quotes to share
Send a quote to someone who needs it, or share them all on social media to spread the good vibes!
4 – Q&A for deeper learning
Read through the questions and answers and write down at least one “aha moment” that clicked for you.
Q1: Why is it so difficult to maintain a grateful mindset when I have real problems in my life?
A: This difficulty stems from how our ego operates. The ego’s primary function is to identify and solve problems, so it naturally directs attention toward what’s wrong. Real problems deserve acknowledgment and action, but the ego often amplifies them and makes it hard to see the full picture. Gratitude doesn’t mean ignoring problems; it means preventing problems from hijacking your entire perspective. You can acknowledge challenges while still to focus on what’s working in your life.
Q2: What does it mean to “drop from your head into your body,” and how do I actually do this?
A: Dropping into your body means shifting from overthinking to physical awareness. When thoughts spin rapidly (high beta brainwaves), you’re disconnected from present-moment experience. To drop down, pause and bring attention to physical sensations—your breath, the feeling of your feet on the ground, tension in your shoulders. This naturally slows brainwave activity to a calmer alpha state, creating space between you and your racing thoughts.
Q3: How can I tell when my thoughts have been “hijacked” by negativity?
A: Common signs include mental spiraling where one negative thought leads to another, feeling overwhelmed or paralyzed, physical tension or anxiety, difficulty sleeping, and a persistent “yes, but…” response to anything positive. You might also notice yourself rehearsing arguments, replaying past hurts, or catastrophizing about the future. The key is developing awareness of your thought patterns without judging yourself for having them.
Q4: If I focus on gratitude, am I just avoiding or suppressing legitimate negative emotions?
A: No. Authentic gratitude practice doesn’t require suppressing difficult emotions or pretending problems don’t exist. It’s about choosing where you place your sustained attention and energy. You can acknowledge pain, process difficult emotions, and address real challenges while also intentionally noticing what’s good and working in your life. The practice is about balance and conscious choice, not toxic positivity.
Q5: How long does it take to see real changes from focusing on gratitude?
A: The timeline varies by individual, but many people notice shifts in mood and perspective within days of consistent practice. Deeper changes in life circumstances often emerge over weeks and months as your energy and actions align with your new focus. Remember Oprah’s words about starting with “small things”—the practice itself is gradual and accumulative. The key is consistency, not perfection. Even five minutes of intentional gratitude daily can create meaningful shifts over time.
Q6: What should I do when I catch myself in negative thought patterns?
A: First, recognize the hijacking without self-judgment—noticing is itself a victory. Then, use a simple reset practice: pause, take three deep breaths, and bring attention to your body and immediate surroundings. This interrupts the thought spiral. From this calmer state, gently redirect attention by asking: “What’s one thing I can appreciate right now?” or “What do I want to create more of?” The goal isn’t to force positivity but to create enough space to exercise conscious choice about your focus.