Good evening.
In this meditation we will drop in and then unpack the day.
The good,
The bad,
And the ugly.
Your day could have unfolded in millions of different ways.
Whatever happened is in the past.
This moment we will take to sit with the residual feelings of the day,
See what needs love,
Space,
Or to be dropped.
Let's take a few minutes to drop into meditation and follow the breath.
What does that actually mean?
For me it means inviting the eyes to close or gaze downward.
Then with my mind I softly stare or gaze at the start of the breath.
I follow it all the way up to the top.
Notice the pause and watch the out-breath descend deep down until it completes.
And then watch the pause in between and start all over again.
I repeat this until the mind's attention is taken elsewhere.
When I notice my attention somewhere else there's no judgment.
I just notice and begin the process again.
There's no wrong way to do this and if you have a practice you like feel free to use it.
Let's take a few moments to drop in.
Noticing where the attention is,
If it's wandered off,
Just begin again at the start of the next breath.
As we begin to unpack the day let's start at the beginning.
How did the day begin?
What feelings were present when you woke up?
Maybe the mind was thinking about yesterday.
Maybe it was worried about today.
Take a moment and sit with the feelings you began the day with.
Whatever it was,
It was.
No wrong or right.
Just was a moment and it passed.
Now transitioning throughout the morning.
What type of energy was involved?
Slow and calm?
Fast and frantic?
Or somewhere in between the millions of possible emotions we can have?
Take a moment to reflect on the transition from morning to afternoon.
This isn't a practice of judgment.
This is a practice of noticing,
Reflecting.
Noticing how you felt from morning to the afternoon.
As we move into the afternoon,
What events occurred?
What was your inner dialogue?
What were you feeling throughout the afternoon?
Sometimes there's a lull of energy,
Especially after lunch.
Again,
There's no right or wrong here or I should have done this or that.
Simply notice what was going through your system during this time.
And finally,
The transition from afternoon to nighttime.
What occurred in those hours?
How was the energy,
The inner monologue,
At this point in the day?
Leading us into the now,
This present moment.
There may be feelings that are heavy or light.
But in this moment,
You are safe.
You may choose to judge or say things like,
That did not serve me today.
I'll never do that again.
Or,
Wow,
Today was a great day.
How do I recreate that?
Take this moment to reflect on what did serve you,
What didn't,
What needs time,
And what needs space.
There are millions of possibilities of how today could have played out.
And however it did,
It did and you made it through.
Reflection,
Self-love,
Understanding,
Taking the small amount of time for yourself isn't selfish.
It's selfless.
By adding some mindfulness to your cup,
You create more space for authenticity,
Patience,
And kindness.
Celebrate yourself for this moment,
Even if the whole day was a wash.
This moment,
You're taking care of yourself in the best way you can.
Savor it.
Whenever you're comfortable,
If your eyes have been closed,
I invite them to open.
I wish you a good night of sleep and a beautiful new day tomorrow.
Whatever it brings.
