Hello and welcome to this evening journaling session with me.
I'm Doris and I'll be guiding you through this journaling session and the way I intended this meditation or journaling session is to give you a few questions and then I'll give you some time,
It's about two to three minutes per question,
To either write down your answers to these questions or to contemplate and meditate on these questions.
So it's up to you whether you want to write it down or whether you just want to think about it.
And if you do want to write it down then I recommend to have your favorite journal ready and a pen so that you're all set up before we start.
And if you choose to meditate then just finding a comfortable seat,
Any position that you choose to meditate in,
It doesn't have to be your classic meditation seat and there will be silence between the questions.
I won't be playing any music so if you'd like to have some background music then you're more than welcome to put that on but I won't be providing that because I want to allow you to be with your thoughts here.
And then to start and just press pause if you're not ready.
The first question that I'm going to ask you is what am I grateful for?
Now what happened today that allowed you to experience gratitude?
It can be something very small,
Something that you experience every day or maybe something specific to this day.
I'll give you some time to contemplate or write down.
You you you you slowly starting to come to an end.
Write down your last thoughts or allow that train of thought to come to an end.
And then our next question is,
How did I treat myself today?
What did I do that was good for myself,
That was nourishing,
So that can be moments of silence,
That could be a yoga practice,
A meditation practice,
That can be food that you made for yourself,
Just anything that comes to mind here.
How did I treat myself today?
How did I treat myself today?
How did I treat myself today?
How did I treat myself today?
And then allowing this to come to an end as well,
Just giving you a few more moments to write down your final thoughts.
The next question is,
What do I want to do differently tomorrow?
So maybe there are some things that you wanted to implement into your day that you didn't manage.
And so this allows you to have a new outlook on tomorrow,
On the next day,
And allow you to make these changes.
So what do I want to do differently tomorrow?
How do I want to do differently tomorrow?
Once again,
Slowly coming to an end here,
Writing down your last thought,
Or wrapping up that train of thought in your head.
And then our final question is simply to organise the mind and organise your calendar.
What do I have going on tomorrow?
This can be more of a schedule,
Or this can be simply things that you want to do,
So you have them out of your head and written down,
Or simply thinking about them.
So what do I have going on tomorrow?
So what do I have going on tomorrow?
.
.
.
.
.
And then slowly coming to an end here as you wrap up.
Maybe close your journal,
Maybe close your eyes,
Just for a moment to take a full conscious breath,
Expressing gratitude for yourself,
That you've just spent some time to practice mindfulness towards yourself,
To get your mind organised and to provide some clarity.
Take another full breath here,
Maybe exhaling through your mouth.
And then if you feel complete,
Slowly opening the eyes,
Maybe bringing the hands together in front of the heart and bowing your chin to chest as another expression of gratitude.
Thank you for practising with me,
Thank you for journaling with me here.
Namaste.
