Hey,
Welcome.
I'm so glad you're here,
Especially if today was a long one.
Well,
You've made it.
Whatever kind of day it was,
Easy or hard,
Busy or slow,
You got through it.
And now,
You're here.
Lying down or sitting up and letting your body finally stop.
We spend so much of our day chasing the next thing.
You know,
The next task,
The next message.
The next thing on the list,
And by the time we get to bed,
Our mind is still running through everything that went wrong,
Or even everything we still have to do tomorrow.
Well tonight,
We're going to do something a little different.
We're going to spend a little time noticing what actually went right.
And I'm not talking about the dramatic things.
It's just the small,
Honest,
Real things.
Kinds of things that are normal that we often times more often than not forget to notice them at all.
And of course,
If a thought doesn't come straight away,
That's okay.
It's perfectly fine.
Just let the question sit there gently.
And see what floats up.
There's no right or wrong answer.
And if you drift off part way through,
That's perfectly fine.
It's actually the whole point,
So don't let it get to you.
Just go back to the meditation from where you stopped and enjoy it most importantly.
Let's begin.
Go ahead and get as comfortable as you can.
End.
Gently.
Close your eyes.
Let's take a slow,
Deep breath in.
And gently let it out.
Relaxing a little further as you breathe out.
Feel the surface underneath you holding you up.
Notice the warmth that you can feel right now,
Wherever it's coming from.
Could be a blanket that is covering you.
Clothes or the temperature in the room.
It could even be the beautiful animal companion next to you.
Just notice it and.
.
.
Let yourself be grateful for it.
Notice any sound you can hear right now.
Maybe it's rain.
Maybe it's silence.
Could even be someone breathing gently.
Nearby.
Whatever it is,
Let it be something you're grateful for tonight.
And let's take another deep breath in.
Slow breath out.
As you breathe out,
Let your body sink a little heavier into the bed.
Think back.
Over today for a moment.
And let's just notice it.
Think of one thing you accomplished today.
Something that you are grateful you got done.
It doesn't have to be something big,
It could be something small,
Something as small as even sending an email you've been putting off for just getting yourself out of bed this morning.
So go ahead and think of that.
I'll give you a few moments.
And notice how it makes you feel.
Now think of a person.
Who made you feel good today.
Could be something they said that was kind or.
.
.
Maybe they just smiled at you.
They could have even not said anything at all.
They were just there and made you feel good.
At yourself.
Feel grateful for them.
Now think of a moment today when you laughed.
Or even just smiled.
However brief it was,
Let that moment.
.
.
Come back to you now.
Think of something.
You saw today.
The ill-grateful fool.
Could be the sky.
A colour.
A stranger doing something kind.
A cat video,
Just let it come to mind.
Think of something you ate today that you are grateful for.
The taste of it.
The comfort of it.
The fact that you had it at all.
Now think of a small comfort you had today.
One you probably didn't think twice about,
You know,
It could be something like a hot drink.
Having a good seat on the train.
Or even five quiet minutes to yourself.
I'll give you a few moments.
And think of one thing that went easier today than you expected.
Something that could have been harder,
But actually wasn't.
And made you feel.
In a sense relieved.
Just take a few moments to think of that.
Let all of that settle for a moment.
A day made up.
Of small good things.
Even if you didn't notice them until now.
Let's turn now to the people.
Who matter to you.
Think of someone who checked in on you recently,
Even if it was briefly,
It could have been a text.
A phone call,
Or even someone who just dropped a,
How are you going?
At yourself.
Feel the care.
Behind that.
Notice how it made you feel.
When you were acknowledged and shakten on.
Now think of someone who has shaped who you are.
Whether they are in your life or not.
Someone from your past,
From your present.
Just find the moment to be grateful.
They were part of your story.
I think of a time,
A stranger.
Was kind to you.
Could be a recent time or something that stands out from years ago.
Just invite this moment now into your mind's eye and let that small kindness Come back to you now.
And think of someone you love.
Simply existing in the world right now.
You don't need anything from them tonight.
Just let yourself be grateful.
They are here.
Whenever you need them and that they are in your life in general.
Just bring to mind what they look like and imagine them being there now.
Notice how they make you feel.
Bring your attention back to this room.
Right here,
Right now.
Feel the comfort of your bed underneath you.
Notice how soft it is.
However long you've had this bed.
Let's take a moment to be grateful for it tonight.
Notice the temperature of the room.
You could just be wrapped up in warm or cool or comfortable.
But let yourself appreciate that your body is at ease.
Think about the roof over your head.
Keeping the sky and the weather outside.
Where it belongs.
Think about the lock on your door.
You may not think about it often,
But it's.
.
.
Doing its job right now.
Keeping you safe while you rest.
If there's someone sleeping next to you.
Or an animal companion curled up somewhere in your house.
Try to invite some gratitude for that closeness.
For that love,
For that companionship.
And if you're alone tonight.
.
.
Let yourself feel grateful.
For the quiet.
And for the fact that this space.
.
.
Is entirely yours.
Notice the sheets against your skin.
Clean.
Self.
Yours.
A small thing,
But— a real thing.
As we come toward the end.
Let's zoom out for a moment.
Be grateful.
Be grateful that you are here to notice any of this at all.
You have a mind,
A functioning mind.
That can remember today.
And a body.
That allows you to rest tonight.
A reminder of how far you have come.
However hard some days may have been.
You are still here.
That counts for something.
And now let yourself off the hook completely.
This is your moment of peace.
You don't have to do anything more.
You can just relax.
All that is left to do now is rest.
You have earned it.
Let your breath slow down a little more.
Notice your body feeling a little heavier.
Your mind.
Getting a little quieter.
Whenever you're ready,
Let yourself drift off.
Carry.
All of this gratitude with you.
Into sleep.
