As this day comes to a close,
Let's take a few moments to settle both the body and the mind.
There's nothing you need to do or fix right now.
The day is done and you have made it here.
Find a comfortable position,
Sitting up,
Lying down,
Or even as you move throughout your end of day routine.
Whatever feels right for you.
If possible,
Let your eyes close,
Let your body soften,
Take one deep breath in and let it out with a nice big sigh,
Signalling to your body that you are releasing the day.
Notice how your body feels in this moment,
Allow your shoulders to drop,
Your jaw to soften,
Your whole body beginning to trust that it's safe to prepare for rest.
Placing one hand on your heart,
Abdomen or anywhere on your body really,
Allowing your body to feel grounded and present.
Let's begin with something simple.
Think of one thing from today that brought you comfort.
Maybe your morning coffee,
A cosy shirt or pants that you wore,
A pillow you may be using right now.
Just notice how remembering this comfort feels in your body,
Giving gentle appreciation by letting the feeling spread.
Now,
Bring to mind a moment today when something went smoothly,
Perhaps a green light when you were running late,
Technology that worked without thought,
A task that was easier than expected.
These small mercies often pass unnoticed.
Take a minute to thank them now.
Was there a moment of connection today,
A smile from a stranger,
A text from a friend,
A pet's greeting or even a kind word you gave yourself?
Hold this connection gently in your awareness.
You are part of a web of small kindness,
A part that makes this world infinitely better.
Consider your body for a moment,
It carried you through another day.
Maybe it's tired or sore.
Maybe it's not what you wish it was,
But it brought you here.
Thank your heart for beating,
Your lungs for breathing.
Your body for its constant quiet work of keeping you alive.
And finally,
Can you find gratitude for something difficult today?
Not forcing positivity,
But perhaps acknowledging how you handled a challenge,
Or how a struggle taught you something,
Or how you survived what was hard.
Sometimes,
Our gratitude can hold both the bitter and the sweet.
And as we prepare to close,
Gather all these small gratitudes like gentle lights within you.
No pressure to hold them tightly,
They are part of you now.
Take a deep breath in,
Imagining you're breathing in appreciation for this day,
Exactly as it is.
Breathe out,
Releasing any pressure to be grateful for more than what feels true.
In these final moments,
Offer yourself one last gift of gratitude.
Gratitude for taking these few moments to pause and reflect.
Gratitude for choosing to end your day with gentleness.
And when you are ready,
Come back into the present moment,
Carrying this soft appreciation with you as you prepare for sleep.
May you rest be peaceful,
And may you awake tomorrow to notice new moments of quiet gratitude.
Offering sweet dreams to you,
My friend.
