Hello and welcome to this meditation titled Ending the Day with Gratitude.
This session is best listened to at the end of a busy day when you are free to relax.
Just take a few moments to close your eyes and then begin to release any lingering tension or stress left over from your day.
Just settle in and concentrate on your breathing.
Slowing your breath down now.
Taking deep inhales and longer exhales.
During the course of a busy day we often forget to breathe and here,
In this space,
You have the opportunity to pay more attention to your breath.
Taking more time with each inhale and with each exhale as you reach a more calm,
Slow rhythm of breathing.
Just settle into a deeper state of relaxation with each and every breath.
Now allow your mind to travel over the events of the day from waking up until this very moment.
Just allow your day to wash over you.
Go ahead and disconnect from any lingering responsibilities or any stresses about how your day went or how your tomorrow will go.
Remembering that we're here to find gratitude for the day.
Go ahead and relax your shoulders now.
Allow your head to tilt forward slightly or tilt backwards if you'd like to rest it on a cushion or leave it in the next room,
If there is any.
And as you relax,
Just bring your mind back to your day.
Think about everyone who has come in contact with you.
Who was the first person you saw today?
How about that last person you interacted with?
As you think back over your day,
Recall any of the conversations you had,
The smiles or the pleasantries you exchanged.
Recalling every moment of interaction.
As you think about that,
Express gratitude for these moments of connection.
Even if there was any misunderstandings or disagreements,
We can remember that we're all human and we could all learn a lot about each other if we simply listen and stay present.
Remember sharing our experience with others is a gift.
Collaborating with others is a true treasure.
Think about aligning with thankfulness as you continue to recount the connections of your day.
Give your mind free reign here.
Try not to make any adjustments to your thoughts.
Simply allow your mind to flow unhindered.
Go ahead now and connect with your body.
Thinking of everything it's done today to keep you safe and healthy.
Think of all the processes that go on inside,
Out of sight.
And just sit in thankfulness for everything that your body has gone and done for you today.
No judgments,
Just gratitude.
Consider the food that you've eaten today,
The nourishment that you've given your body.
Once more,
No judgments.
Just simply appreciate every ounce of energy that your body has received.
Think about the memories you've made today.
What will you remember in five years?
What will you remember in ten years?
Consider the notable events that you experienced.
Maybe a small gift.
A great meal.
Watching a beautiful sunset.
Think about all of your experiences today.
Allow your mind to wander over any prominent emotion that you experienced.
Whether you saw it as good or bad.
Keeping in mind that you're here to experience it all.
Realizing you wouldn't know joy if you didn't first experience sorrow.
Being grateful that each emotion contributes to your story.
And what was your story today?
As you think about that,
If your emotions become a bit overwhelming,
Just bring yourself back to center with each breath.
Simply breathing and returning to the present for a few moments.
And then you continue to explore your emotions once more when you're ready.
Being thankful for each and every one.
And finally,
Expressing gratitude for all the skills that you carry.
Everything that you utilize in your daily life.
Perhaps you're especially good at solving problems.
Putting logic at work today.
Maybe you called upon your creative side or channeled your compassionate nature to remedy a situation.
Take a moment to appreciate these gifts.
And trust that you are growing them every single day.
Becoming stronger with each experience.
Just continue to sit with this awareness,
Breathing easily.
Now just come back to the present moment,
Allowing the day to dissolve.
And right here in this moment,
You have no obligations.
You're here to relax.
You're here to rest.
Just making sure that your shoulders and back are loose.
Free of any stress.
Relieved of all responsibility.
Maybe you feel your back softening into your cushions.
You can feel your forehead relaxing.
Your jaw is nice and loose.
You realize every limb is nice and relaxed.
As you sit here,
Just allow fulfillment to course through you.
Feeling the deep satisfaction that follows you through a long,
Productive day.
Whether you accomplished everything you set out to do today is no matter.
You showed up.
You were present.
And you gave it your all.
And now,
You deserve to slow down.
Allowing your body and mind to rest.
And as you sit here,
Just take a few more deep,
Letting go breaths.
As you sink even deeper into relaxation.
Just breathing in.
Breathing out.
Release.
Inhale.
And exhale.
Relax.
Just continue to breathe deeply.
Allowing your body to rest.
Now as we end this meditation,
Go ahead and open your eyes.
Coming back to your surroundings.
Continuing your night feeling peaceful,
Grateful,
And fulfilled.
Thank you.
