Welcome to this evening meditation.
This is an opportunity for you to take a moment to reflect on the day,
Give gratitude and let go of any stress or tension that you may have carried with you throughout the day.
Let's take a moment to rewind and reflect on all the positives that took place today.
To begin this meditation,
Get into a comfortable position.
This you can do seated or lying down,
Whatever feels best for you.
And start by taking a few big deep breaths in through the nose and out from the mouth.
Inhale,
Big deep breath in through the nose and out from the mouth.
Continuing these slow deep breaths with each exhale,
Just allowing yourself to let go of the day.
Let go of any lingering tension,
Any stress or worries.
Making room to allow for a peaceful rest this evening.
Continue breathing deeply in through the nose and out from the mouth.
As you continue breathing,
If the mind wanders as the mind does,
That's okay.
Just bring your attention back to the breath.
Now take a moment to reflect on the day and find a moment today that made you smile or made you feel peaceful or brought you joy.
It could have been the smallest moment,
The quickest moment,
But find that moment.
What was that thing?
What was that moment today?
What made you smile?
What gave you some peace?
What brought you joy?
Hold on to that moment.
See if you can reconnect to the feelings that came up for you in that moment.
With each inhale,
Just really pull in those positive feelings,
The peace or the joy.
If it's something that made you smile,
Allow that smile to find its way to your face now.
Really just sit in that feeling and allow it to fill you up.
And as you're experiencing this moment of reflection and feeling all of these wonderful feelings that came from this one moment today,
Take a moment to give gratitude,
To be grateful for this one moment.
Even if it was fleeting,
The opportunity to reflect back and reconnect with that wonderful feeling now makes it last a little bit longer.
And give gratitude for that,
For the experience.
Continuing to breathe deeply.
Now that we've spent some time really feeling into this beautiful moment from your day and finding that gratitude for the opportunity to experience it,
Let's now take a moment to let go of anything that's no longer serving you so that you can be cleared of stress and worries before you end your evening and drift off and rest.
So just take a moment to notice any lingering tension,
Any stress or worries.
And if it helps,
You can even imagine placing the stress or the worries into a special container,
Telling yourself that you'll come back to these things,
But right now you don't need them.
There may be things that are important for you to get to,
Maybe some unfinished tasks,
Maybe some follow-up items,
Whatever that might be,
That's okay.
But for now,
Give yourself permission to let them go and you can always come back to them later.
So imagine placing them gently and intentionally in this container and just offer that reminder to yourself that you will get to these important things,
That there's no need to stress or worry about them right now.
Tomorrow,
When you're refreshed and recharged,
You can tackle them with all of your energy and give yourself the space to release it for now.
Continue breathing deeply in through the nose and out from the mouth and just allowing yourself to fully surrender to the stillness and the peace of the evening.
Again giving gratitude for the day beyond just that one moment,
Just for whatever happened.
Gratitude for the opportunity to experience another day of living.
Gratitude for the opportunity to be here,
To take it all in on all parts of the spectrum of human experience.
What a blessing,
What a miracle.
One final deep breath in through the nose and out from the mouth.
This completes your evening meditation.
Rest well,
Live radically.
