Reframing a bad day.
This guided meditation exercise will allow you to find the positive and good aspects in a bad day.
It will end with a soft chime.
Everyone has days when it seems nothing goes our way.
Sometimes you might feel under the weather,
Emotionally exhausted or overwhelmed with responsibilities.
But there is always something on that day which is not bad.
The brain can be trained to recognise good moments and also to realise that the day you were struggling with has passed.
Neither the good nor the bad are permanent.
We all know that it seems much easier to focus on negative experiences.
But we can learn that the positive ones are just as powerful.
This practice may be helpful when you are in the midst of a difficult day.
If you have no time,
Then you can do it later when you are at home or even as you drift off to sleep.
When you find the time,
Sit or lay down.
Close your eyes and gently settle the body so that you feel comfortable.
Allow yourself to think of something difficult that happened today,
The feeling of it or the specifics.
Notice the reaction of your body without going into too much detail of the event itself.
Just listen to your overall emotions.
Now let self compassion flow.
Treat yourself exactly as you would if someone dear to you were going through a bad day.
Offer yourself a mental hug.
Say to yourself,
That was a painful moment,
Now I am caring for myself,
Giving myself the healing and comfort I deserve.
I deserve this comfort.
I deserve this care.
Repeat those last two phrases to yourself a few times.
I deserve this comfort.
I deserve this care.
I deserve this comfort.
I deserve this care.
Give yourself one last mental embrace,
Or wrap your arms around yourself in a physical hug if you are in a position to do so.
Now let that memory go.
Now bring to mind something about this day that is free of pain.
It can be something quite simple,
A hot drink,
A conversation with a friend,
A family member or a co-worker.
It can be anything or even something you are looking forward to.
When something comes to mind,
Allow the feelings it brings with it to flow into you.
Imagine that it fills you up like a warm light,
Banishing the painful experience.
That feeling,
That moment is one of calm,
Comfort,
Appreciation and kindness.
Say to yourself,
I appreciate this feeling.
Think of other moments like this,
Perhaps today or on other days.
As each memory comes to you,
Allow yourself to rest within these emotions.
Say to yourself,
Those were good moments.
I deserve the feelings they bring.
I deserve more of them.
Now just reflect for a minute on the day.
You don't have to deny that your day has been bad,
But you can also recognize that not all of it was unpleasant.
There were times that were pleasant or simply neutral.
Nothing stays the same.
The situations that brought you the bad times will pass.
Life brings us many situations,
But they pass like the seasons.
There is always change.
Say to yourself,
I recognize the good moments.
I embrace the feelings they bring.
And now say,
I will have kindness in my life.
I will have peace in my life.
I will have gentleness in my life.
Direct kindness towards yourself and just breathe gently,
Holding that feeling until the chime sounds.
