Good evening,
You've made it to the end of the day and here we are.
I bet you've had a lot to do today and what a better way to finish it all than by engaging in some gratitude,
Meditation and winding down so you can sleep better and wake up feeling more refreshed and ready for more challenges.
So let's do this together.
Find yourself seated comfortably with your back upright and gently close your eyes.
Notice how your body feels after today.
Are you carrying some of the stresses with you from today or even perhaps some of the celebrations?
Notice the emotions and where in the body they are expressed.
See if you can relax your body,
Relax your forehead,
Relax your jaw,
Relax your shoulders and your arms,
Relax your chest and your shoulder blades.
Just notice how you feel more relaxed.
And let's together take a deep breath in through the nose.
Slowly breathe out,
Letting out some more of that tension from today,
Bringing yourself closer to a place of peace and relaxation.
Take note of your breath.
Notice the natural rhythm of your breath.
How it feels when you breathe in and out.
Just be aware of the rhythm and the sensations.
How do you even know you're breathing?
See how the breath manifests itself in your consciousness.
Let it ground you.
Let it anchor you.
And if thoughts arise,
That's perfectly normal.
It happens to all of us.
Just notice a thought and gently go back to your breath.
Focusing on your breathing in this present moment.
Now let's take another deep breath in.
Slowly breathe out,
Relaxing a little further.
And as we are here,
Feeling more present and calm,
Let's go through some gratitude questions you can ask yourself to help bring a greater sense of appreciation as you wrap up this day.
Begin by asking yourself the following question.
Where did I feel most alive or most like myself today?
Take a moment to reflect on this question and see if you can even relive it a little bit.
Just remind yourself of that feeling.
And I'll give you a few moments to answer this question honestly,
From a place of realness.
Good work.
Let's take a deep breath in together.
Slowly breathe out.
Now ask yourself this question.
Who did I interact with today that I'm grateful for?
Give you a few moments to sit on this one and answer it.
Just notice this person,
Try to bring the interaction back to your mind and explore how it made you feel.
Let's take another deep breath in.
Slowly breathe out.
And next question.
What did I learn about myself today?
What did I learn about myself today?
Could be a difficult moment or something that is positive.
Go ahead and reflect on this question and answer it if possible.
Give you a few moments.
And let's together take a deep breath in.
And slowly breathe out.
Next question.
What can I release from today that no longer needs my attention?
We all experience difficult moments or heavy moments or challenging moments.
We don't need to carry them with us to the night.
So what can you take from today that you can let go of?
Give you a few moments to reflect and answer.
Let's take a deep breath in.
And release it out of your body.
No longer serves you.
Our last question for tonight.
What am I most grateful for as I prepare to rest?
Ask yourself this question.
What am I most grateful for as I prepare to rest?
I'll give you a few moments and notice how you feel when you reflect on this question.
And together let's take a deep breath in.
And slowly breathe out.
Releasing some more of that tension that you may have been carrying with you.
Feeling even more relaxed.
Noticing how your body feels.
Noticing the grounded sensations of knowing that you have full control over your evening.
We're going to finish this off with five gratitude affirmations to put you into a more serene and positive mindset.
So repeat the following after me.
Today was enough.
And so was I.
I release today with gratitude and without regret.
I am grateful for this body that worked and carried me today.
I am grateful for the love that exists in my life even on quiet days.
I am grateful for the peace of this quiet hour.
I am proud of myself for continuing even on hard days.
And just notice how you feel.
Notice the sensations in your body.
And then together let's let out a yawn.
Let it out,
You can force it if you want.
Notice how that makes you feel.
When you're ready you may gently open your eyes or you can keep closing them and fall asleep.
I want to wish you a good night.
Sweet dreams.
May tomorrow be successful.
From my heart to yours.
Much love.
