Today I will be guiding you through an end of the day reflection meditation.
This practice is inspired by the practice of rejoicing within Buddhism and the preliminary meditation.
Traditionally,
This is a practice that will help amplify the goodness of the karmic seeds ripening in your life.
This is a perfect practice at the end of the day or anytime you want to focus on all of the good that you are planting into the world.
Whenever you are ready,
Please find a comfortable meditative posture.
You can be seated or lying down,
Whatever is more comfortable and will allow your body to relax while keeping your mind focused for the next few minutes.
Gently close your eyes or soften your gaze if it feels safe to do so.
Let's begin with three big breaths to honor the transition from the external to internal world.
Begin breathing big into your belly,
Chest,
Folding briefly at the top.
When you are ready,
Exhale through your mouth.
Gently hold the breath empty at the bottom and when you are ready,
Breathe in again to the belly,
Chest,
Fold ripe and full.
Exhale through the mouth.
One more on your own timing.
Now,
Return back to your natural pattern of breath.
Sense the support of the ground beneath you.
On your next exhale,
Can you soften into the ground 5% more,
Surrendering to the weight of your body and remembering that you are being fully supported.
In your mind's eye,
Begin to imagine a perfect paradise,
A place in which no harm can be done to you.
Maybe it's somewhere you've been or that you long to go.
You feel completely at ease in your surroundings.
With the body and mind relaxed,
Bring to mind the events of the past 24 hours.
What positive actions,
Big or small,
Did you do today?
In what ways did you act compassionately?
Feel good about these actions,
Remembering that when we rejoice in our goodness,
Those things will amplify in our life.
Moving on to speech.
Think of any nice things that you have said in the past 24 hours.
Maybe it was calling a family member or giving a stranger a compliment.
Rejoice about the words that you put into the world today.
Moving on to our thoughts.
What positive thoughts did you think in the past 24 hours?
Celebrate the compassionate thoughts that you thought about yourself or wished upon others.
Are there any other moments,
Big or small,
That you want to celebrate from the past 24 hours?
See them clearly in your mind's eye,
Wiping away the slate from the day behind us.
Bring to mind something you really want right now in life.
Maybe it's what you want most.
See it in front of you and get clear on its details.
When in your life,
Either in the past 24 hours,
The past month,
Past year,
Or beyond,
Have you helped someone else get the very thing that you want most in life?
Think back to those times that you have celebrated someone else getting this thing,
Or maybe you physically helped it come into their lives.
Trust whatever comes to mind.
With the idea of karma in mind,
We must give away what we want most.
Karma says that when we do,
It will return to us amplified.
Savor the time celebrating the goodness you put out into the world,
And know that when we focus on the good,
The good will be amplified and multiplied in our lives.
In a world that often focuses on the negative,
Or the things that we want to change about ourselves or our lives,
This practice can shift us into a more positive and grateful state of body,
Heart,
And mind.
Feel good about the work that you have done in the past few minutes.
Begin connecting back to your breath,
Coming back into your body,
And before we come back into the space around you,
I invite you to dedicate the efforts of your practice to someone special in your life,
And on your own time,
Gently come back to your breath,
Your body,
Blinking open the eyes,
And coming back to the space around you.
I hope that this short practice was enough to spark the feeling of celebration for all the good that you bring into the world.
May you sleep well and feel good about how you show up.
