Evening Gratitude Meditation

This 5-minute evening meditation is designed to help you come out of the day and settle into rest.
You’ll be guided to slow the body, allow the nervous system to stand down, and acknowledge that the day is complete. From there, the practice gently invites you to reflect on small moments of gratitude. Not as a mental exercise, but as something you can feel in the body.

This is not about forcing positivity or reviewing the day in detail. It’s about noticing what nourished you, even in subtle ways, and letting the rest of the day be released until tomorrow.
This practice is ideal for the evening or before sleep, especially if your mind feels busy or your body is still holding the weight of the day.

Simply arrive, follow the guidance, and allow yourself to rest.

Transcript

Good evening,

As we settle into this moment,

Your invitation is to just leave the day behind and to allow yourself to be completely here in this present moment.

To let the to-do list,

The piles of things that you feel like are piling on top of you,

To the chaos and the drama and the stress,

And just letting all of it wash away,

Because you are here,

Now,

In the present moment,

And this is the only moment that truly exists.

So I want you to imagine yourself lying in a cool stream in a beautiful forest,

And you're in this stream,

And this water is rushing past you,

And it is rinsing away the stresses of your day,

And as you're lying in this stream,

You just let go.

You let go of all of the heaviness,

All of the worries,

Everything that you feel like is piling on top of you,

And you become light,

Weightless,

Drifting in this stream,

Feeling this lightness.

With every inhale and exhale,

You just drop further and further into this present moment.

Now,

What I invite you to do,

Is to list a minimum of three things that you're grateful for today,

Whether it's a delicious coffee you had this morning,

Catching up with friends,

Or a huge life achievement.

Just listing these three things that you're grateful for,

And then feeling how this gratitude feels in your body.

Maybe it's a warming sensation in your heart.

Maybe it's tingling through your fingers.

Whatever it is,

I want you to focus on it.

I want you to allow this gratitude to pulse through your being,

And I want you to take that feeling of gratitude with you into your sleep,

And know that you also get to wake up with this sense of gratitude radiating through your being tomorrow morning as well.

Let it become you.

Be proud of how you showed up for yourself today.

Wriggle your fingers and your toes,

And allow yourself to slowly come back to the space around you,

And have a good night's sleep.