Hello and welcome to this meditation.
This session is best listened to at the end of the day,
Perhaps before going to bed,
When you are free to relax with few or limited distractions.
Take a moment to close your eyes and then we'll begin to release any lingering tensions or stress left over from the day.
Settle in and breathe,
Slowing 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 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 walking,
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,
Receiving the neck of strain.
Bring your mind back to your day,
Thinking about everyone you came into contact with.
Who was the first person you saw today?
How about the last person you interacted with today?
Recall the conversations you had,
The smiles and the pleasantries you exchanged.
Recall every moment of interaction and as you do so,
Express gratitude for these moments of connection.
Even amid misunderstanding 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 thanksfulness.
As you continue to recount the connections of the day,
Give your mind free reign here.
Try not to make any adjustments to your thoughts.
Simply let your mind flow unhindered.
Now connect with your body.
Think of everything it's done today to keep you safe and healthy.
Think of the processes that go on inside.
Sit in thankfulness for everything that your body has done for you today,
Inside and out.
Once again,
No judgments,
Just gratitude.
Consider the food you've eaten today,
The nourishment that you've given your body.
Once more,
No judgment.
Simply appreciate and accept every ounce of energy that your body has received.
Think about the 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,
A beautiful sunset.
What did you experience today?
Allow your mind to wonder over any prominent emotion that you experienced,
Good or bad.
Remember that you are here to experience it all.
You wouldn't know joy if you didn't find experience,
And sorrow after all.
Each motion contributes to your story.
Every thought,
Every experience.
What was your story today?
If your emotions become overwhelming,
Bring yourself back to the center with the breath.
Simply breathing and returning to the present for a few moments,
And then exploring your emotions once more when you're ready.
Being 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 especially good at problem-solving,
Or maybe you're an expert of putting logic at work today.
Maybe you called upon your creative side and 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 naturally.
And now,
If you're ready,
Come back to the present moment,
Allowing your day to dissolve.
Right here in this moment,
You have no obligations.
You're here to relax.
You're here to rest.
And once again,
Make sure that your shoulders and your back are loose,
Free of stress,
Relieved of all responsibility.
Your back is softening into your cushions,
Your forehead relaxing.
Your jaw is nice and loose.
Part your mouth and allowing every limb to be limp and relaxed.
As you continue breathing,
Let fulfillment flow through you.
The deep satisfaction that follows a long,
Productive day.
Whether you accomplished everything you set out to do today is no matter.
You showed up and you were present and you gave it your all.
Right now,
You deserve to slow down,
Letting your mind and body rest.
Take a few more deep breaths,
Letting go.
As you sink even deeper into this 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 surrounding and continuing your night,
Feeling peaceful,
Grateful and fulfilled.
