Capturing the day.
Take a moment to settle into a comfortable position,
Sitting or lying down,
With your eyes closed or with a soft gaze.
Allow your body to be supported by the bed,
The chair,
The floor beneath you.
There's nowhere else you need to be.
Bring your attention to your breathing,
Not changing it in any way,
Just noticing the natural rhythm of your breath.
Feeling the breath going in and feeling the breath going out.
And maybe,
With each exhale,
Allow the body to soften a little bit more.
Now,
Gently open your awareness to what's present here right now.
You might notice sensations in your body,
Thoughts drifting through your mind,
Or emotions that are here at the end of the day.
Whatever you notice,
See if you can meet it with friendliness,
Nothing to fix,
Nothing to push away,
Just allowing things to be as they are.
Bring your awareness to this day that is coming to a close,
Let moments,
Images,
Or impressions gently surface,
Simply noticing what stands out for you today,
And as good as you can,
Letting it settle.
Inviting a sense of kindness towards yourself,
Whatever kind of day this has been,
See if you can meet it with kindness and compassion,
And you might silently offer yourself words like I did my best today,
Nothing more is needed right now,
I can let this day rest now.
Spend a few more breaths resting here,
Allowing the day to gently close.
When you are ready,
Let this practice come to an end,
Carrying this sense of ease and quiet with you as you move towards rest or sleep.
