Come to lying in your bed.
Feel the soft mattress beneath your body and the cushion beneath your head.
And the duvet covering your body.
And now take one deep breath in through your nose,
Filling your whole lungs.
And then breathe out through your mouth.
One more time,
Breathing in through your nose.
Then breathing out through your mouth.
Letting go.
And notice if there's a part of your body which is unnecessarily tensing right now.
Maybe your jaw is clenched or your legs are tense.
So noticing where there is tension and then consciously letting go with each out breath.
Arriving in your soft,
Cuddly bed after this long,
Maybe strenuous day.
And now bring to mind five good things that happened today.
Maybe you had a fun lunch with a good friend.
Or the sun was shining all day.
Or a work colleague helped you out with something.
And don't rush.
Give yourself time to relive each one of them.
Just remembering how you felt inside when they happened.
And that's it for today.
I hope you enjoyed it.
Thank you.
And have a good one.
Good night.
When your mind wanders off from the practice,
Gently bring your attention back to the practice.
Remembering things,
Good things that happened today.
Now having brought up all those good events,
Place your right hand on your heart.
And let yourself feel gratitude for having experienced those wonderful moments today.
Savoring those moments,
Feeling grateful.
Because what else is life but lots of moments.
Moments after moments.
Now notice how gratitude feels in your body.
Maybe it's an expansive feeling in your chest.
Or a warm,
Fuzzy feeling in your belly.
Letting yourself feel gratitude for all the good things that happened today.
And then when you're ready,
Letting go of this practice.
How is your breath now?
Following it for a while.
Then when you're ready,
Letting go of the breath and ending this practice.
Sleep tight.
Tomorrow is a new day full of new good moments.
Watch out for them.
