Welcome to this end of the day reflection to support sleep.
So begin by getting comfortable as you can,
Lying down,
Bring your blankets ready.
Just making any adjustments so that your body feels supported,
Comfortable,
And at ease.
And as we move through the practice,
You might notice that your mind wants to jump to something more negative,
Or perhaps a painful thought or feeling,
Or a to-do list.
When that happens,
Simply notice this and observe this as the very natural activity of the mind.
And then gently,
With kindness toward yourself,
Redirect your focus to the experiences that we are focusing on in this closing of the day reflection.
It may take a little effort at first,
And that's okay.
You might find yourself redirecting attention time and time again.
That's okay.
Over time,
This will become easier as you strengthen this memory muscle and your ability to take in and receive the good.
So let's begin.
Begin by drawing a full breath in through the nose,
And gently sighing out loud,
Signaling to the body that we're transitioning our being from a state of doing into a state of receptivity and ease.
You might do that one or two more times,
Drawing a full breath in and sighing out loud,
Allowing the body to sink a little further into the support beneath the body,
Allowing the body to feel held.
As you gently begin to scan your day,
Thinking about when you woke up and all the moments that followed and inviting the memory of a pleasant moment or experience to come into your awareness.
This moment can be significant or it might be very subtle.
So as you notice and recall this memory,
Mentally give the event a title,
Such as,
I received a compliment or I completed a project I was working on,
Or perhaps I felt the sun on my skin,
Or I enjoyed a cup of tea.
Taking the day for a memory of something pleasant and giving it a name,
And stating the name of that experience two or three times gently in the mind.
As you now start to recall what happened in that moment in as much detail as possible.
Recall where you were.
What are the surroundings?
See sense or recall the surroundings in as much detail as possible.
Becoming aware of the colors that were around you,
The textures.
What sounds were around you in this moment?
Who was with you?
Or were you alone?
Sense and fully recall the feeling of the presence of yourself.
And if someone else was there of the others with you.
Perhaps you can recall a taste or a smell as part of this experience and allow that to enter your awareness now.
Now coming into the body,
What sensations do you notice as you recall this moment?
Allowing the muscles on your face to soften into an easeful expression as you recall this event in great detail.
Now considering how you invited and allowed this experience to unfold for yourself.
Understanding why and how this happened,
What was your role in creating this experience?
Were you open to it?
Were you accepting?
Were you willing?
Making note of your role and the experience of this pleasant moment in your day.
As you feel it fully moving through the body,
You might gently say in the mind,
Ah,
Thank you for this gift.
Thank you for this gift.
Now releasing this memory.
Scanning the day and inviting another memory of another pleasant moment or experience to come into your awareness.
And giving the event a title.
Today I experienced.
Today I felt.
Today I received.
Recalling what happened in as much detail as possible.
It's very simple,
Small,
Or significant moment that was pleasant.
Seeing sensing clearly in the mind's eye where you were.
What you did or said.
If others were involved,
What they said and did.
Recalling the environment around you,
The colors and the setting.
The sounds around you as it was happening.
Perhaps there is a taste or smell that you can recall.
Noticing the physical sensations in the body as you notice and recall this memory of a pleasant moment from the day.
Allowing the muscles on the face to soften into an easeful expression as you recall this event.
You might notice your role in the event.
Your openness.
Your acceptance.
Your willingness to receive.
And here you might simply say thank you.
Thank you for receiving this moment.
Thank you.
Now releasing this memory and calling upon one more pleasant moment from the day.
Calling a pleasant moment or experience.
And giving it a name.
I felt.
I experienced.
I received.
Recalling the experience in as much detail as possible.
Recalling where you were,
What you did or said,
And if others were involved,
What they did or said.
Seeing the memory move through the mind like a scene in a film.
Seeing all the details,
The colors around you.
The objects and the environment.
The sounds around you as it's happening.
Perhaps there's a particular taste or smell associated with the memory.
Allowing yourself to recall that fully.
Noticing the physical sensations in the body as you recall this pleasant event.
Allowing yourself to take this in.
Allowing the muscles on the face to soften into an easeful expression as you recall this memory.
Owning your role in this experience.
I was open.
I was accepting.
I was willing to receive this moment.
Thank you.
Thank you.
Thank you.
Allowing the breath to deepen.
With each breath in,
You might simply say,
Ah,
Thank you.
And with each exhale,
For this day,
Inhale,
Thank you.
Exhale,
For this day.
Inhale,
Thank you.
Exhale,
Thank you.
Thank you.
Thank you.
