Hello and welcome.
This is a meditation.
About reflecting back on your day.
Looking at what went well.
And what maybe didn't go so well.
So if you want to join me getting comfortable.
Maybe if you're sitting up,
You want to sit up straight and a little bit taller.
Relaxing your shoulders.
And maybe having your hands either in your lap or on the chair next to you.
And if you're lying down again,
Feel comfortable.
And having your hands maybe next to you.
Just taking a moment to settle in.
And allowing yourself.
Some time to arrive here.
And now gently.
Bring to mind.
The last 24 hours.
What happened today?
Did you go anywhere?
Did you meet people?
Maybe some important things happened today.
Or maybe only small things.
Just allow the day to unfold in your mind.
In whatever way it does.
And as you reflect on your day,
Gently ask yourself.
What did I most appreciate about today?
What lifted my spirits?
What gave me a sense of connection?
Enjoyment.
Ooh,
Calm.
And you don't need to come up with the perfect answer.
Just notice what comes to mind.
And when you have a sense of what you appreciated today,
You can see there.
How can I allow more such moments to be there for me?
In my day-to-day life.
Maybe see if you can allow an intention to form in your mind.
What might I do differently?
To build more nourishment into my day.
And if nothing comes to mind right now,
That's absolutely fine.
And perhaps forming the intention to reflect on this.
Some other time.
And now let's come back to the breath for just a moment.
Just turning your attention to your in-breath.
And your outbreath.
Or perhaps just noticing the feeling.
Of your body being supported by the chair.
Or the floor,
Or the bed.
Beneath you.
Just grounding yourself here.
For a few breaths.
And as you continue to reflect on your day,
You may also notice that not everything felt good.
There may have been moments that you felt tired.
Frustrated.
Worried or overwhelmed.
So with that same gentle,
Kind curiosity,
Ask yourself.
.
.
What did I appreciate least about today?
What drained my energy?
Or weighed me down.
What felt difficult.
Allowing this moment to come to mind if you choose.
And allowing it to remain there just for a few moments.
And then maybe noticing any reactions you have to it.
Any thoughts?
Any feelings?
Or emotions.
Or sensations in the body.
And remembering that you don't have to like these feelings.
It's okay not to like them.
Not to wander around.
But seeing if it's possible to just be open to them.
To allow them to be there just as they are.
And then gently ask yourself If something like this happens again.
.
.
Is there a different way?
I might respond.
And be kind to yourself when you consider this.
Just reflecting on this for a moment.
And if nothing comes to mind,
That's also okay.
You don't need to solve anything right now.
And sometimes simply becoming aware of our patterns of mind.
Creating that possibility of reacting differently.
Creates a little more choice.
Then next time we are in a similar situation.
And now once again bring your attention back to your breath.
Or to the sensations in your body.
And feel yourself sitting.
Or lying here.
Support it!
And present.
And then before we finish,
Allow one of the things that you appreciated about today to come back to your mind.
Maybe take just a moment to acknowledge.
That was something good in my day.
And as this meditation comes to a close,
Remind yourself that reflecting on your day looking back at what you appreciated most.
And what you appreciate the least.
Can help you meet each moment of the next day.
With greater kindness.
More balance.
And a warmer compassion to yourself.
And the people around you.
So just taking a deeper breath.
Breathing out.
And becoming aware.
Of the space and the sounds around you.
Perhaps starting to move a bit more.
Rolling your shoulders.
Wiggling your fingers and your toes.
And when you're ready,
Opening your eyes.
Thank you for meditating with me today.
