Turning the page.
The following practice is very traditional in many wisdom traditions and religions.
It's an opportunity to reflect and review the day that has passed and prepare for the day to follow.
This practice is best undertaken at the very end of your day,
Just before sleep,
So you may want to be sitting on or lying in or near to your bed before you start.
And if you keep a gratitude journal or would like to begin one,
Have that and a pen to hand as well.
So let's begin.
Ensure that you're warm and comfortable and that your body is well supported.
Let your spine be straight,
Shoulders relaxed,
Face relaxed,
Jaw relaxed,
Eyes closed or a soft gaze,
Whichever is more comfortable for you.
We begin by reflecting on this day.
Allow your mind to wander back throughout the day,
Noticing what stands out for you.
Any important conversations or events,
Noticing any emotions or thoughts that come up.
And as you do,
There is no need to rationalize,
Debate or problem-solve.
Simply reviewing the day with a detached awareness.
And as you do,
If you made an intention for today,
Considering whether that intention has been fulfilled,
Whether the events of today were in alignment with your intention.
And I'll remain quiet for one minute whilst you continue to reflect on your day.
The next stage of the practice is accepting your emotional experience of the day.
So beginning to review how you have felt emotionally today.
This is an opportunity to practice letting go of any attachment or avoidance known in yoga as raga and dvesa.
So allowing to let go of any happy events and emotions and to not worry about any less happy events that have taken place today.
If any uncomfortable feelings arise,
Just let them speak,
Trying not to avoid them.
They will go when they are ready.
And if any pleasurable emotions arise,
Trying not to hold on to them,
Allowing them to to go when they're ready.
And if for any reason you feel that you didn't act well,
Then placing one hand upon your heart and reminding yourself,
I am a flawed human being just like everybody else and I accept myself just as I am.
Taking a moment to examine how you feel and if there are any behaviors you found in yourself to be disappointing,
Using these as an opportunity to learn and to grow.
And if your day did not match your intention,
You can use this moment to reflect upon the how and the why without criticism or blame,
For this is another opportunity to learn and to grow.
And if you experienced something painful in your day,
Reaching into your heart and practicing self compassion,
By placing your hand on your heart and recognizing that was painful,
We all feel pain and I deserve my love and compassion.
And noticing those feelings that were unpleasant,
Feelings about any mistakes that you might have made,
Any painful experiences,
Allowing them all to arise and to be there with equal value.
You you you you you And now fostering a sense of gratitude over all of the experiences of your day,
Considering those that were enjoyable,
Those that were neutral and even those that were difficult and feeling a sense of gratitude for them all as they are all valuable life lessons.
And if you have a gratitude diary you can note everything down now.
Remember as you feel back over the day you can consider the little things as well as the bigger events,
Perhaps some birdsong in the morning or a cup of tea,
A child's smile.
These are all simple examples of the kind of things that make life more enjoyable.
We'll pause for another minute and if you would like more time to write just press pause and come back when you're ready.
You And now we come to the part of the practice where you can choose to focus on something about your day that you feel good about.
Maybe you helped somebody,
Perhaps you showed some emotional restraint or you might have showed generosity of spirit.
If nothing comes to mind you can rejoice in the fact that you're doing this practice and those good feelings you have received from your actions can now be dedicated to all as a blessing.
Another minute to contemplate one good thing that you feel good about from today.
You you And having thought of something good that happened from today it's time to leave today behind and turn over today's page as we bring our attention to the clean sheet that is tomorrow and begin to consider your intention for tomorrow trusting that you'll be able to deal with whatever may arise any challenges either anticipated or unexpected and that you'll go with the flow as the day unfolds.
One minute now to consider your intention for tomorrow.
You you you you you And now it's time to release the day,
To let go of any thoughts of tomorrow,
To settle the body,
The mind and the breath,
To make yourself comfortable and settle ready for sleep,
To ease your way softly into sleep.
Good night,
Sleep well.
