Gratitude & Self-Appreciation: An Evening Practice

This simple evening practice is based on an exercise I’ve personally used for years.
You’ll be guided to reflect on three things you’re grateful for from your day, followed by three things you did well, big or small.
It’s easy to move through our days noticing what went wrong, what’s missing, or what we could have done better. This practice offers a moment to intentionally notice what was good, what mattered, and what you can appreciate about yourself.
Use it at the end of your day as a gentle ritual for gratitude, self-appreciation and reflection.

Transcript

Hey you! My name is Therese and I'm so glad you're here. This meditation is an invitation to pause, To reflect on your day and connect with gratitude, Self-appreciation and intention. So take a moment now to settle in and make yourself comfortable. Notice if there is any unnecessary tension in your neck and shoulders. See if you can allow your body to soften. If it feels comfortable, You can gently close your eyes. Take a deep breath in through the nose and gently let it go through the mouth. And one more time, Breathing in. And letting go. I want to invite you to reflect on your day. What has felt good about this day and what happened that you feel grateful for? Start by finding one experience from today. It could be something simple, Like your first morning coffee, A warm shower, A conversation, A smile from a stranger. Or it could be something bigger, Something meaningful, Something you've been waiting for. Just choose one thing for now. And as you remember this experience, See if you can picture it. See yourself there. Notice what you saw, What you heard. What you felt. What was it about this moment that made it special to you? Allow yourself to experience it again. And either out loud or quietly in your mind say, Thank you, And then you name it in your own words. I am grateful for. And let that moment soften into the background, Knowing that you don't have to hold on tightly to keep it with you. Bring to mind the second thing from today that you feel grateful for. Notice it. Feel it. And say, Thank you, I'm grateful for. And let that moment go. And now a third experience from the day. Allow yourself to experience it again. And say, Thank you, I'm grateful for. Now allow those moments to rest in your heart and shift your attention towards yourself. What did you do today that you appreciate about yourself? Maybe something that made you feel proud or a little bit more at peace. Maybe you were kind to someone. Maybe you paused instead of rushing. Maybe you asked for what you needed. What was it that you did or choose not to do? Notice it. For you. And say either out loud or quietly in your mind, I'm proud of this moment. This moment when I. . . And fill in the blank in your own words. Now gently let that moment soften. And bring to mind the second thing that you did well today. And once again notice it. Feel it. And say, I'm proud of this moment. This moment when I And one last time, A third thing that you did today that you appreciate about yourself. Maybe no one else noticed it, But you did. Let yourself see it. Experience it. And say, I'm proud of this moment, This moment when I. . . Let those moments settle in your body. The gratitude for what life gave you today, And the appreciation for how you showed up in it. Slowly begin to come back to the here and now. Notice your body and gently begin to invite some movements into your fingers and toes. Taking a deep breath. Notice how you feel right now compared to when you first arrived. And when you're ready, Softly open your eyes. Bringing this feeling of gratitude, Self-appreciation and intention with you into the rest of your evening. Thank you for meditating with me.