Welcome to this end of day meditation.
Take a moment to pause and honor yourself for showing up.
This practice will guide you through gentle relaxation,
Reflection,
And releasing the day's tension.
Let's first picture yourself on a beautiful beach.
The soft sand supports you and the rhythmic waves bring a soothing sound.
Feel the warmth of the sun as you sink gently into the sand beneath you.
Fully supported,
A cool,
Shimmering wave glides in,
Washing over your feet,
Releasing tension as it moves back into the ocean,
Pulling that tension with it.
With each breath,
The wave returns,
Flowing through your body,
Clearing stress from your legs,
Your hips,
Chest,
Shoulders,
As it retreats,
It carries away the weight of your day,
Leaving behind calmness and renewal.
Take a moment to rest,
Deeply connected to the rhythm of the waves and the earth beneath you.
Now bring to mind the events of your day as if you're watching a movie,
Observe without judgment and ask yourself,
What stood out to me today?
How did I feel in those moments?
Labeling the feelings so you can acknowledge them and then release them.
If big emotions arise,
Carry them gently,
Imagine writing them down on a leaf near you and setting them aside to be dealt with another time.
For now,
It's time to end your day and place them down.
Step back and view the day as a compassionate friend might.
How would they see your efforts and experiences?
Picture the events of the day on their own leaves,
Setting them afloat in the water alongside any leaves from when you wrote down your emotions.
Watch them all drift away,
Each leaf carrying a thought,
Worry,
Or lingering emotion.
As you release,
Gently consider,
What lesson or insight can I carry forward from my day?
And let the water carry away what no longer serves you.
Bring to mind one or two moments of gratitude from your day,
They could be big or small,
A kind interaction,
A comforting meal,
Or a moment of peace to relax in.
Say to yourself,
I am grateful for these parts of my day,
I release what I cannot control,
And I welcome rest and renewal.
Take one last deep breath in,
Feeling the calm you've cultivated,
And fully exhale,
Releasing anything lingering into the water to be carried away.
Now let's return to the present moment.
You are here,
Right now,
In this moment.
The past has already passed,
And there's nothing more you need to do about it.
You've processed what you can,
And the rest has been set free,
No longer yours to carry.
The future is not yet here,
So there's no need to dwell on it or solve it tonight.
When it arrives,
You will be fully resourced and capable of meeting it,
Just as you faced everything that's come before.
Trust in your ability to adapt and handle what lies ahead.
For now,
All that exists is this moment.
Feel your breath,
The rhythm of life flowing through you.
This is your anchor,
The present,
Where peace resides.
Take this calm with you as you move toward rest.
Know that by grounding yourself in the here and now,
You are giving your body and mind the gift of renewal and strength.
