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MeditationCause for Celebration

Cause for Celebration

Celebrating our wins, however small, is an important part of staying hopeful in everyday life. With this exercise, Dora encourages us to celebrate the person we are today … and to give ourselves a pat on the back more often.

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Oftentimes in life, we wait for the bigger moments to celebrate ourselves and others. But with mindfulness, we realize that there's much to be celebrated in the smaller moments too. In fact, the smaller moments are what create those grand moments of celebration. We don't need to wait to celebrate the person we hope to be in the future. We can start with learning to celebrate the person we are now. Appreciating the us that exists in the present moment is how we can learn to also appreciate the future us. So in this exercise, we're learning to celebrate and appreciate the moment as it is and as we are, nurturing a greater sense of self-compassion and self-confidence for the journey that we're on. So take a moment now to settle in. Sitting upright in a present, relaxed posture. Eyes can be open or closed, whichever feels right for you in this moment. Feeling the weight of the body gently making contact with the chair or floor beneath you. Noticing where the arms and hands are and feeling any sensations in the legs and feet. And then taking three deep grounding breaths. So breathing in through the nose, filling the lungs with air and feeling the stomach rise. And then breathing out through the mouth, feeling the body soften. Returning the breath back to its natural rhythm. And if it feels right for you, placing a hand on your heart. Connecting to the space of compassion and kindness. And just taking a moment to reflect on something you did today or recently that you're proud of. And again, it doesn't have to be so big. It could be something as simple as drinking water or finding the time to exercise. So bringing that moment to mind and gently repeating after me. Good job, I'm so proud of you. And just noticing how that feels. Allowing any thoughts to come and go. Remembering to breathe. Maybe taking another deep breath if that feels right for you. And then bringing to mind something else that you're proud of. It could be something you did or even something you didn't do that you're proud of. As those moments arise, gently saying to yourself, good job, I'm so proud of you. And if there's any other words of encouragement or celebration, just taking a moment to reflect and adding your own words and voice too. And to close, taking a deep breath in through the nose and out through the mouth. Feeling the weight of the body pressing down. Noticing the different sounds around you in your space. And when you're ready, slowly and gently opening the eyes. And just pausing, before you do anything else, noticing how the mind and body feel in this moment. How did it feel to celebrate yourself? If it's your first time doing this, it may feel a bit awkward or uncomfortable, but with time and practice, it will become more natural. I find self-celebration also provides us...


Duration7 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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