Hello,
Good evening.
It's nice to have you here.
Has this ever happened to you?
You are lying in bed at night and suddenly your mind remembers everything that didn't go well today.
Everything that still needs to be done.
Everything you think you should have done differently.
Then your thoughts jump from one thing to another.
And you start to feel restless.
Maybe you are tired and tense at the same time.
You can't really let go and it's difficult to find the calm that would feel so good at the end of the day.
That's exactly where this gentle review of your day can help you with.
For a few minutes we will consciously bring our attention to what was good today,
Including the small things we so easily overlook.
I will ask you a few questions and after each one I'll give you about 30 seconds of silence so you have time to find your own answer.
This can help your mind step out of worrying and problem solving and become calmer before sleep.
Thoughts,
Worries and inattention in the evening can make it harder to fall asleep.
When we take a little time to notice what was beautiful,
What went well,
Or what was simply okay today,
We can bring the day to a peaceful close.
You don't have to invent anything positive.
And your day doesn't need to have been particularly good.
We will simply look for what was genuinely kind in your day and give it a little space so you can feel it again.
You may notice that you become tired during this meditation.
You can stop at any time and perhaps come back another evening and go through the whole meditation.
And now make yourself comfortable and let today appear in your mind again very gently.
What happened today?
See if,
Without making any effort,
You can find one moment today when you felt real joy.
It can be something very small.
Wait until a specific moment comes to you.
When did you feel real joy today?
And when you have found a moment,
Allow the joy you felt then to come alive again.
You don't have to make any effort.
Just as much as feels possible right now.
Can you feel some of that joy again now?
Now see if you can find a second moment today when you felt real joy.
It doesn't have to be anything special.
Don't try too hard,
Just let your memories come to you.
Did you find a moment?
And stay there for a little while.
Maybe when you felt that joy earlier today,
You didn't have time to really enjoy it.
You can do that now.
And now,
Very gently,
See if you can find a third moment today when you felt genuine joy.
It may have been a very brief moment.
And when a situation comes to you,
Stay there for a moment.
What did this joy feel like?
And can you feel it again now?
The feeling doesn't have to be as strong as it was in the original moment.
How does it feel to notice you had at least three moments of real joy today?
And now would you like to look at what you did well today?
It can be something small,
Something that,
When you take a closer look,
May actually be meaningful to you.
For me it's often things like I did something that was really important to me instead of doing what was on my to-do list.
Or I took some time before I spoke to feel what I really wanted to say.
Or I found the courage to be honest with someone.
What did you do well today?
And when you have found something you did well today,
Stay with it for another moment.
Can you still feel it?
Can you let that feeling stay with you for a little while?
And maybe there's something else you did well today.
Remember,
It doesn't have to be anything big.
Just see if another example comes to you.
What else did you do well today?
And can you allow yourself to experience that again?
Consciously notice the feeling that you did something well today.
Now see if you can find a third thing you did well today.
Maybe something you hardly noticed when it happened.
And can you let yourself feel that again now?
Just for a few seconds without making any effort.
How does it feel to notice you had at least three moments of real joy today and that you did at least three things well?
And now look at your day again with fresh eyes.
What happened today that you can feel genuinely grateful for?
Maybe something you usually take for granted.
And when something comes to you,
Allow yourself to feel that gratitude.
Just as much as comes naturally right now.
Maybe you can feel the gratitude spreading through your body.
What else happened today that was important to you and that you can feel deeply grateful for?
Can you feel the gratitude?
Gratitude that this was part of your day to day.
Can you allow that feeling of gratitude to come alive inside you and enjoy it for a little while?
Can you find a third moment today that gave you something or showed you something you can honestly feel grateful for?
It doesn't have to be anything big.
You can also look at the little things.
And as you look at this moment and stay there for a little while,
Can you feel something like gratitude?
And would you like to give yourself a few more seconds to enjoy that feeling?
How does it feel to know that there were at least three moments of real joy in your day?
Three things that you did well.
And three things you can genuinely feel grateful for.
Was there anything else today that felt good and that you would like to appreciate again now,
Simply by taking some time to really feel it?
And if you would like to continue this gentle review of your day,
You can find three more moments from today when,
For example,
You felt love,
When you felt relaxed and at ease.
When someone was there for you.
Or when you experienced other qualities that are meaningful to you and that you may not have fully noticed in the busyness of everyday life.
And now I wish you a beautiful peaceful evening and I hope that from here you can gently drift into a calm and restful sleep.
