Hello and welcome to this meditation,
Ending the day with gratitude.
This lesson is best listened to at the end of a busy day when you are free to relax.
So take a few moments to close your eyes and then we'll begin to release any lingering tension or stress left over from the day.
Settling into the breath.
Breathing down the breath now,
Deeper inhales and longer exhales.
During the course of a busy day,
We often forget to breathe.
Here in this space,
You have the opportunity to pay more attention to your breath,
Taking more time with each inhale and each exhale until you reach a more calm,
Slow rhythm of breathing.
Settling into a deeper state of relaxation with each breath.
Now allow your mind to travel over the events of the day.
From waking up until this moment,
Let your day wash over you.
Make an effort to disconnect from any lingering responsibilities,
Any stresses about how your day went or how tomorrow will go.
Remember that we are here to find gratitude for the day.
Relaxing the shoulders now,
Letting your head tilt forward slightly or tilt backwards if you would like to rest it on a cushion to relieve any neck strain,
You can go ahead and do that now.
And bring your mind back to your day,
Thinking about everyone who you came into contact with.
Who was the first person you saw today?
How about the last person you interacted with?
Recall the conversations you had,
The smiles or pleasantries you exchanged.
Recall every moment of interaction.
And as you do so,
Express gratitude for these moments of connection.
Even a misunderstanding or argument,
You must remember that we are all human.
We can learn a lot about each other if we simply listen and stay present.
Sharing our experiences with others is a gift.
Collaborating with others is a true treasure aligned with thankfulness.
As you continue to recount the connections of the day,
Give your mind free rein here.
Try not to make any adjustments to your thoughts.
Simply let your mind flow unhindered.
Now connect with the body.
Think of everything it's done today to keep you safe and healthy.
Think of all the processes that go on inside out of sight.
And thankfulness for everything that your body has done for you today.
Once again,
No judgments,
Just gratitude.
Now consider the food that you've eaten today.
The nourishment that you've given your body.
Once more no judgments,
Simply appreciating every ounce of energy that your body has received.
Think about the memories that you made today.
What will you remember in five years?
What will you remember in 10 years?
Consider the notable events that you experienced,
Even a small gift,
A meal,
Or a beautiful sunset.
What did you experience today?
Allow your mind to wander over any prominent emotion that you have experienced,
Good or bad,
Remembering that you are here to experience it all.
You wouldn't know joy if you didn't experience sorrow.
Each emotion contributes to your story.
What was your story today?
If your emotions become overwhelming,
Bring yourself back to center with the breath.
Simply breathing and returning to the present for a few moments and then exploring your emotions once more when you are ready.
Simply express gratitude for all of the skills that you carry,
Everything that you utilize in your daily life.
Perhaps you're especially good at solving problems,
Putting logic at work,
Or maybe you called upon your creative side or channeled your compassionate nature to remedy a situation.
Appreciate these gifts and trust that you are growing them every single day,
Becoming stronger with each experience.
Continue to sit with this awareness,
Breathing easily.
And now come back to the present moment,
Allowing the day to dissolve.
Right here in this moment,
You have no obligations.
You are here to relax.
You are here to rest.
Once again,
Make sure that your shoulders and back are loose,
Free of stress,
Relieved of all responsibilities.
Your back softening into the support that is holding you,
Your forehead relaxing,
Your jaw nice and loose,
Lips slightly parted,
Every limb nice and relaxed.
That fulfillment course through your body,
The deep satisfaction that follows a long productive day.
Whether you have accomplished everything you set out to do today is no matter.
You showed up,
You were present,
And you gave it your all.
So right now you deserve to slow down,
Letting your body and mind relax.
Take a few more deep breaths as you sink even deeper into relaxation.
Breathing in and breathing out.
Release and relax.
You may continue to breathe deeply,
Eyes closed and body resting,
Or you may choose to open your eyes,
Coming back to your surroundings and continuing your night feeling peaceful,
Grateful and fulfilled.
