Hello and welcome to this meditation for ending the day with gratitude.
This is best listened to at the end of a busy day when you are free to relax.
You can listen to this lying down or sitting up,
Whichever is most comfortable for you.
Let's take a few moments to close your eyes and we're going to begin by releasing any lingering tension or stress left over from the day.
We do this by settling in with our breath,
Slowing the breath down,
Deeper inhales and longer exhales.
We often forget to breathe.
Here in this space you will 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.
We're going to start by breathing together.
We'll take three breaths.
Let's begin.
One,
Inhale for three.
Hold at the top and then exhale for four.
Again inhale,
Exhale and as you exhale,
Relax the body.
One more time,
Inhale,
Hold at the top and then slowly exhale.
Now allow your mind to travel over the events of the day.
From waking up until this moment,
Let the day wash over you.
Make an effort to disconnect from any lingering responsibilities.
Disconnect from any stresses about how your day went or how tomorrow will go.
Remember,
We are here to find gratitude for the day.
Relaxing the shoulders now,
Letting your head rest.
Make any adjustments to your positions so that you are comfortable.
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 treasure.
Align these experiences with thankfulness 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 we're going to connect with your body.
Think of everything it's done to keep you safe and healthy today.
Think of all the processes and work that goes on inside out of sight.
Sit in thankfulness for everything that your body has done for you.
No judgments,
Just gratitude.
Consider the food you've eaten today,
The nourishment that you've given your body.
Again,
No judgments.
Simply appreciate every ounce of energy that your body has received.
Next let's think about the memories that you made today.
What will you remember about today in five years?
Consider the notable events that you experienced.
Could be 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 were here to experience it all.
You wouldn't know joy if you didn't first 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're ready.
All for each and every one.
Finally,
We're going to express gratitude for all 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 today.
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.
Allow your shoulders and back to loosen,
Free of stress,
Relieved of all responsibility.
Feel your body softening,
Your forehead relaxing,
Your jaw nice and loose,
Lips smiling,
Every limb nice and limp,
Relaxed.
Let fulfillment course through you.
The deep satisfaction that follows a long productive day.
Whether you've accomplished everything you set out today is no matter.
You showed up.
You were present.
You gave it your best.
Right now,
You deserve to slow down,
Letting your mind and body rest.
Let's take a few breaths together here to allow you to sink deeper into relaxation.
Inhale.
Hold at the top.
And then exhale slowly.
Again breathing in,
Taking all that oxygen and then slowly breathing out,
Releasing as you exhale.
One more time.
Inhale.
And then relax on your exhale.
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.
Namaste.
