Welcome to this end-of-day ritual for gratitude,
Release and letting go.
My name is Nadieh Guy and I'm honoured to be guiding you through this practice tonight.
This is an end-of-day ritual that you can do right before bed or even in bed as you drift off to sleep.
You might choose to lie down ready for sleep and if you drift off before the end,
No worries,
Your body needs its rest.
This ritual,
This meditation is all about thanking the day that was and letting go of anything that you desire to leave behind or anything that you don't want to bring into your new day tomorrow.
We all have things we'd rather not carry around with us.
Just take a few minutes at the end of your day to release those things that don't serve your future self.
The benefits of gratitude are far-reaching and well-known.
Having a gratitude practice can increase happiness,
Reduce depression,
It can grow resilience and it can even improve sleep.
And in my experience there's always something to be grateful for.
Even when life feels particularly difficult,
There is something you will find to be grateful for.
The other powerful part of this practice is releasing that which you no longer need.
Essentially tidying up your day,
Allowing yourself to sink into a restorative slumber and then starting the new day fresh in the morning when you wake up.
And now to begin our practice,
Sit comfortably or lie down and you may like to lie down in bed,
Finding maximum comfort if you'd like to fall asleep.
And now just bring your attention to your breath,
Without needing to change it or do anything differently,
Just noticing your breath.
Notice the support that's beneath you,
Whether that's a bed,
A chair,
The floor.
Just noticing how the earth is supporting you here as you take this time to honour yourself and your day.
And just bringing yourself home and into the present moment,
Mindfully letting go of any thoughts about the past or the future.
And taking a couple of deep breaths here to really settle into the body.
Taking a deep breath down into your tummy.
Holding at the top and release.
One more deep breath down into your tummy.
Holding at the top and release.
And just noticing how you feel in this moment.
Again not needing to change anything,
Just offering yourself some compassion for whatever it is you're feeling right now.
And now considering just a few things you're grateful for.
Try to pick at least one thing from today and maybe a couple of others.
I'll give you some time to think about what you're grateful for from today and anything else in your life that you're thankful for.
And just taking some time with these thoughts,
These things that you're grateful for to really feel into the gratitude that you hold for them.
And now taking a few moments to remember your day and everything that happened today.
And as you do,
Just notice anything that you'd like to let go of.
Scan through your day and if you find a moment,
A feeling or a thought that doesn't serve your highest good,
Take a few seconds just to notice it,
Thank it and release it.
I'll give you a minute now to gently walk through this exercise,
Noticing those feelings,
Thoughts or moments that don't serve your highest good,
Thanking them and letting them go.
And now that you've taken some time to be grateful and to let go of things you'd like to leave behind,
Take a couple more deep cleansing breaths.
Breathing down into your tummy,
Holding at the top and release.
One more deep breath down into your tummy,
Hold at the top and release.
Sending your body,
Mind and spirit gratitude for taking this time to honor your human experience.
And I'm wishing you a peaceful,
Deeply restorative sleep tonight.
