Congratulations my friend,
You have made it through another day.
Regardless of whether it is a pleasant day,
Stressful day or even happy day,
None of that matters as long as you got through it and grew from today in whichever way you did.
So well done and I guess now it'll be good to wind down a little and invite some positivity and gratitude to our evening before we conclude the night.
So find yourself seated comfortably with your back upright in a place that is dimly lit and quiet and safe.
And gently close your eyes.
Notice how you feel right now in this moment,
Where the energy lies,
Where the tension seems to reside in your body.
At this point,
All you're doing is exploring what's going on in your body.
See if you can notice the points in your body in which the energy lies most prominently.
Let's take a deep breath in through the nose as deep as you can.
And slowly exhale.
And one more,
Take a deep breath in through your nose as deep as you can.
And let out a nice,
Long,
Loud sigh.
Now just take note of your breath.
Notice how the air feels when you breathe in and out of your nose.
The raw sensations of the air flowing in and out.
You don't have to think about it or anything like that.
Just feeling the sensation as it is.
Every day offers us something.
It could be a lesson,
It could be a moment or a conversation,
Or even a small smile we almost missed.
It doesn't matter.
Any experience that we welcome into our day is a valuable one,
Is an opportunity to reflect and grow.
And that's what gratitude is all about.
It's about welcoming these challenges,
Not ignoring them.
And about noticing that even inside an imperfect day,
There's always this little spark of goodness.
And just keep noticing the air flow in and out of your nostrils.
Relax your body.
If your muscles have tensed up,
Just ensure your whole body is relaxed.
And if thoughts arise and you find yourself thinking that's perfectly normal,
It's part of what the mind does.
Just take note of the thoughts,
Like you're watching them from a distance,
And then gently go back to your breath.
Noticing,
Feeling,
And witnessing the sensations of the breath.
Now take a moment to reflect on something from your day that made you feel good,
Or something that you may be grateful for,
Or even brought you a smile.
Even if it is only for a moment,
It could be like a delicious meal,
A word that was said to you,
Could be anything.
Just take a moment to acknowledge something that happened today for which you are grateful.
And welcome the emotion that it comes with.
Welcome how it makes you feel,
And embrace this feeling.
Now allow one person to come to mind whom you appreciate.
Could be a loved one,
Or a friend,
Or someone who may have just made your day a little bit easier today.
Just include this person now into your mind,
Someone you're grateful for.
Imagine them now in your mind,
And notice how welcoming them into your consciousness makes you feel.
And finally,
Bring to mind one thing about yourself that you are grateful for.
Could be a quality of yours,
Or something that you may have done today.
Could be the fact you even just showed up today and gave something a crack.
That's fine.
Welcome this quality of yours.
Give you a few moments.
And notice how you feel.
Notice the emotions.
Now repeat the following after me.
I am grateful for the simple things that filled my day.
I am grateful for my body carrying me through another day.
I am grateful for the love and kindness around me.
I am grateful for the lessons that today offered me.
I am grateful that I didn't lose my keys,
Or my mind.
As you prepare for sleep,
I want you to know that you've done something amazing for yourself tonight.
You've taken what you've experienced today,
And you've turned it into good.
And that's how you grow wiser and better.
And tomorrow is a new day.
It'll arrive in its own time.
But for now,
Enjoy the rest of your evening.
Be kind to yourself,
Let yourself rest,
And allow your breath to guide you gently into a peaceful and restful night.
Have a great night.
From my heart to yours.
Thank you.
