Hello and welcome to this meditation.
This meditation is best listened to at the end of a busy day when you are free to relax.
Take a few moments to close your eyes and then we will begin to release any lingering tension or stress left over from the day.
Settling in,
Breath,
Slowly take a deep breath in and let go.
Take a deeper inhale and an even deeper exhale.
Sometimes during the course of a busy day we often forget to breath.
In this space let's take the opportunity to pay more attention to your breath.
Taking more time with each inhale and with each exhale until you reach a more calm slow rhythm of breathing.
Deeper inhales and longer exhales.
Settling in 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,
Any worries of how tomorrow will go.
Remember that we are here to find gratitude for the day.
Relaxing the shoulders,
Letting your head tilt forward slightly or backwards if you would like to rest it on a cushion,
Relieving the neck from strain.
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 amid misunderstandings or arguments,
We 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.
Let your mind flow unhindered.
Now connect with your body.
Think of everything your body has done today to keep you safe and healthy.
Think of all the processes that go inside the body.
Sit in thankfulness for everything that your body has done for you today.
Consider the food you have eaten today,
The nourishment it gave your body.
Simply appreciate every ounce of energy your body received.
Think about memories that you made today.
What will you remember in five years?
In ten years?
Consider the notable events that you experienced.
Even a small gift,
A great meal,
Or a beautiful sunset.
What did you experience today?
Allow your mind to wander over any prominent emotion that you experienced.
Good or bad?
Remembering that you are here to experience it all.
You wouldn't know joy if you didn't first experience sorrow after all.
Each emotion contributes to your story.
What was your story today?
If your emotions become overwhelming,
Simply bring yourself back to the center with your breath.
Breathing and returning to the present for a few moments.
And exploring your emotions once more when you are ready.
Thankful for each and every one.
Finally,
Express gratitude for all the skills that you carry.
Everything that you utilize in your daily life.
Perhaps you are especially good at solving problems.
Putting logic at work today.
Or maybe you called upon your creative side,
Channeled your compassionate nature.
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 and relieved of all responsibility.
Your back softening into your cushions.
Forehead relaxing.
Jaw nice and loose.
Lips parted.
Every limb nice and relaxed.
Let fulfillment course through you.
The deep satisfaction that follows a long,
Productive day.
Whether you accomplished everything you set out to do today or not doesn't matter.
You showed up.
You were present.
And you gave it your all.
Right now,
You deserve to slow down,
Letting your body and mind rest.
Take a few more deep letting go breaths as you sink even deeper into relaxation.
Breathing in.
And breathing out.
Release.
Inhale.
And exhale.
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.
