So we're going to begin with a guided process for unpacking your day in preparation for sleep.
And my recommendation is that if you have a massive to-do list that you're holding or any busyness that you're holding,
To pause this meditation now and just write that all down and put it aside for tomorrow.
So we're going to begin by reflecting on your day.
That didn't go as planned today.
And notice how you feel about it,
Releasing any judgement,
But just saying to yourself,
I did my best.
I did my best today.
And if there's a lot of emotional charge,
Just tracking that in your body.
Where do you feel that emotion in your body?
And how would you describe the sensation in your body?
Just tracking those sensations,
Noticing them and describing those to yourself,
Whether it's tight,
Whether it's buzzing,
Whether it's warm.
Just doing that with any emotions you're feeling about what went down today,
What unfolded today.
Again,
Where in your body do you feel the sensation related to that emotion and how would you describe that sensation?
So just taking a few moments now to track any emotions,
Any sensations in the body.
And now,
What can you celebrate about today?
Were there any wins?
Did you use your tools and your resilience to make it through any tough moments?
Are there any ways in which you can celebrate yourself today?
And again,
If any emotions arise as you're touching on this,
As you're thinking about this,
Track them in your body.
Where in your body is the sensation you feel related to that emotion and how would you describe that sensation?
Again continuing to explore anything that you think or feel you would like to celebrate about today and tracking any emotions that arise.
And as a continuation of that celebration,
I'd like you to invoke now a feeling of gratitude,
Whether it's for your day,
For yourself,
For your body,
For a particular person or event or place,
Just invoking that feeling of gratitude,
That feeling of appreciation.
Just spending some time now really feeling in,
Really diving into that gratitude and appreciation.
Where do you feel it in your body?
What is the sensation that is related to that feeling of gratitude,
That feeling of appreciation?
Allowing yourself the luxury of spending an extended time in that feeling now.
So I'm actually going to leave you to bask in that feeling for as long as you desire to.
Just basking that feeling and appreciating these sounds of the ocean that are washing over you.
Thank you.
The the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the
