Good evening and welcome.
You've made it to the end of your day.
Thank you so much for joining me in this evening journaling practice.
This chance to unwind,
To reconnect with yourself at the end of your day.
This is a beautiful moment to settle in,
To reflect.
An evening journal practice can foster a sense of gratitude and appreciation.
Can help us to process emotions we may have missed during the busyness of our day.
And creates a ritual,
This peaceful transition from the day into a restful sleep.
So just as we are settling in,
Grab your journal and a pen.
Make sure to get really cosy and comfortable.
Bringing with you perhaps a cup of tea,
Dimming the lights in your room,
Being really intentional with setting up a space.
I'll guide us through a series of journal prompts.
And give us some time,
Some space to reflect.
If at any time you feel as though I'm rushing you,
Don't hesitate to press pause.
And if answers are not flowing for the questions,
Don't worry.
And instead of forcing,
Grasping,
Striving to have the answers,
Perhaps using that time to feel,
To sense into your physical body.
As we settle into this space together,
Encouraging you to bring a sense of curiosity and a whole load of self-compassion.
Inviting you to take in a full expansive breath with me,
Inhaling through your nose.
And as you exhale,
Allow yourself to settle and soften into this moment.
Let's begin.
What was your favourite moment today?
If it's hard to pinpoint just one favourite,
You can jot down any highlights from your day.
Any moment or moments that really stood out.
It could be something simple like enjoying a nice cup of tea or hearing the sound of the birds singing as you woke up.
It could be taking the time to be with yourself in this moment.
A gentle reminder here that there are no right or wrong answers.
This is really an opportunity to check in with yourself.
And as you recall your favourite moment or highlights of your day,
The invitation to notice if you can feel a physical sensation in your body as you bring that thing to mind.
A warmth in your chest,
A gentle smile,
A feeling of being held or supported.
And again,
If you're not able to notice,
That's okay.
As you're ready,
Moving on to our second journal prompt,
Who am I grateful for today?
Maybe a friend who listened when you were venting about work.
Why am I grateful for this person?
How does this person make me feel?
If you're ready to move on to our third journal prompt.
How did I stay true to myself today?
Maybe you stood firm on a boundary or made a choice that reflected your values in some way.
Maybe you said no to something that didn't align with your priorities for the day.
Or you chose to spend some time alone this evening to help you to reset,
To recharge.
How did I stay true to myself today?
How does it feel to have stayed true to yourself today?
Can you locate a feeling within your physical body?
A sense of pride,
Of accomplishment,
A sense of empowerment.
If you'd like to join me in our fourth journal prompt,
What could I have done better today?
And this is not an opportunity to shame,
To judge,
To self-criticize.
Really bringing in a lot of compassion into this prompt.
Maybe there's something you'd like to have done differently.
Handled a situation with a little more patience.
Listened more deeply to a friend instead of rushing to offer advice.
What could I have done better today?
As you feel ready to move on,
Our fifth journal prompt is,
What did I learn today?
What did I learn today?
It could be something you learned about yourself,
A new skill,
A realization.
Maybe you learned that it's okay to ask for help when you need it and that you don't have to do everything by yourself.
Perhaps you learned something new from a book you're reading,
A podcast you listened to,
An article you read.
What did I learn today?
Our final journal prompt,
How will I make tomorrow better?
How might you approach your day with intention?
It could be making sure to spend some time outside and get some fresh air.
It could be setting your alarm for five minutes earlier to give you time to set an intention for the day,
To take a few deep mindful breaths.
As you feel ready to wrap up your journaling practice,
Taking this time to acknowledge and give thanks to yourself.
Knowing that if today was difficult and answers weren't flowing,
That's completely okay.
Simply honoring the time to reflect is really such a beautiful act of self-care,
Self-nourishment.
And as you transition into your evening,
I hope that you have a restful,
Sweet sleep.
Letting the music play for about another minute,
Giving you a chance to wrap up your journaling.
Taking a moment to be with your body,
Your breath,
Wishing you a beautiful evening.
Thank you so much for choosing to practice together.
