Welcome,
This is your time to slow down,
To pause and reflect on the day you've had.
There's nothing to fix,
Nothing to judge,
Just space to honour what this day has brought you.
So find for yourself a nice comfortable position,
Either sitting or lying down,
And when you feel ready to do so,
Just gently close your eyes.
Allow your body to rest naturally,
Letting your arms and legs completely relax.
When you feel ready,
Take a nice deep breath in through the nose,
Feeling the fullness of the inhale,
Holding it briefly at the top,
And then exhale slowly out through the mouth,
Releasing the tension of the day.
Just take a few more deep intentional breaths,
With each inhale,
Draw in calm and clarity.
With each exhale,
Release the busyness of the day,
Allowing your mind to settle into this moment.
As your breath returns to its natural rhythm,
Imagine yourself stepping into a quiet,
Safe space.
This is your sanctuary for reflection,
A place where you can meet the day with openness,
Gratitude and self-compassion.
Before we begin reflecting,
Let's bring gentle awareness to your body.
Start by noticing the top of your head.
Imagine a soft wave of relaxation flowing down,
Gently releasing any tension in your scalp,
Your forehead and around your eyes.
Move your awareness now down to your neck and your shoulders.
These areas may have carried the weight of the day.
With each exhale,
Let that weight melt away,
Leaving your shoulders soft and free.
Feel the rhythm of your breath in your chest,
Rising and falling naturally,
Effortlessly.
With each breath,
Let your chest soften and open,
Creating space for your reflections.
Now bring your awareness down through your abdomen,
Into your hips and your legs.
Let these areas grow heavy and grounded,
Sinking into the surface beneath you.
Feel fully supported,
Here and now.
Taking in one more deep breath in now,
Letting it flow all the way through your body and then exhale slowly,
Settling even deeper into stillness.
Let's begin by gently reviewing the day.
There's no need to relive every detail,
Just let the highlights naturally come to mind,
As if you're watching the day unfold like scenes in a film.
Start with the morning.
Can you recall how the day began?
Where were you?
What did you feel?
Now let your mind move through the flow of the day.
Were there moments that stood out to you?
Perhaps a meaningful conversation,
A kind gesture or perhaps a task you completed?
As you reflect,
See if you can bring a sense of gratitude to these moments.
What did they add to your day,
No matter how small?
Take a moment to silently thank the people,
Circumstances and even yourself for your experiences.
Now consider if there were any challenges or difficult moments today.
Without judgment,
Simply notice them,
Acknowledge how they made you feel and recognize the effort you gave in facing them.
If there's anything you wish had gone differently,
Offer yourself compassion.
You are human and every moment is a part of the learning process.
Breathe deeply and on your exhale,
Imagine releasing any regret or self-criticism.
Take a moment now to consider what lessons the day may have offered you.
Perhaps there's something you learned about yourself,
About others or about life itself.
Let these lessons settle gently into your awareness.
Now shift your focus to gratitude.
What are you grateful for in this day?
It might have been something simple,
A warm drink,
A smile or even the fact that you've made it through the day.
Allow these feelings of gratitude to grow and expand within you.
Take a deep breath in and as you exhale,
Silently say to yourself,
Thank you.
As the day comes to a close,
Let's offer it a sense of completion.
Picture the day as a golden book that you are gently closing.
You've lived this day fully,
Now it's time to set it aside and rest.
Imagine placing the book of today on a shelf surrounded by other books of days you've lived.
Each day adds to the story of your life and this chapter is now complete.
Take a deep breath in,
Filling yourself with peace,
Gratitude and calm.
As you exhale,
Feel yourself releasing fully into the present moment.
Allow yourself to rest here,
Feeling the weight of the day gently dissolving.
If you're preparing for sleep,
Let this sense of reflection and gratitude carry you into a restful night.
If you're rising,
Carry this clarity and compassion forward into tomorrow.
When you feel ready,
Begin to gently wiggle your fingers and your toes,
Slowly bringing awareness back to your surroundings.
Or if you'd prefer to do so,
Feel free to let yourself just drift into the stillness of this moment.
Thank you for taking this time to honour the day and connect with yourself.
May you carry the lessons,
Gratitude and peace from this practice with you,
Always.
