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Appreciate the Day

Cory Muscara






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Appreciate the Day

In this meditation, we'll practice looking at our day through the lens of gratitude, helping to settle our system and relax into the evening.

Let's settle in so we can

wind down from the day.

You can find a comfortable posture,

perhaps sitting or lying down.

If it feels comfortable to do so,

you can invite your eyes to close.

And we'll start by taking

one deep breath together.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to soften.

Letting the shoulders be at ease.

As well as the hands and the belly.

And as much as possible, just

letting the whole body let go.

You did your work today.

Some of it may have gone

as you wanted it to.

Other parts of it, maybe not.

And that's okay.

This is what it means to be human.

But you're here now,

at the end of your day.

And this is your time to reset,

reground yourself and find a little more

calm as you enter into your evening.

So as your body starts to

settle in, your breath can come

back to its natural rhythm.

Noticing how the breathing

is in this moment.

Is that short?

In the chest?

Is that long and deep?

There's no need to force

anything right now.

We're making space for the mind and

the body to recalibrate and to settle

down in whatever way they need to

and at whatever pace they need to.

So just feel what it's like to create

this spaciousness for yourself.

Nowhere you need to be right now.

Nothing else you need to do or accomplish.

Just relaxing into this

moment of your day.

And in this spacious awareness, see

if you can notice your body breathing.

Spending a few moments just

being with your breathing.

If the mind goes to things that

happened earlier, things that still

need to get done, things that will

happen tomorrow, you just meet those

thoughts with a soft awareness.

There will always be more to do.

And so we acknowledge a never

ending nature of getting things done

and then come back to right here.

And saying in this moment, I'm here.

The day has unfolded as it has.

Can I let myself, let go and just be here?

Just this breath, just this moment.

One way we can further settle ourselves

into the present and find some peace and

grounding is to reflect on something we're

grateful for about how today unfolded.

Something you appreciate about

how you showed up something,

you did, an interaction.

So I invite you to take a moment to

reflect on today and just highlight in

your own mind what you appreciated, what

went well or what you're grateful for.

It can sometimes be easy for

the mind drift to the negative.

When that happens, you just smile

at it, that's what the mind does.

And then just see if you can reorient

back to something positive, something

you did appreciate, even if it's small.

And when you do connect to that, notice

if there's a grounding quality that

it elicits and really let yourself

feel that and settle into that.

And as we come to the end of

our meditation, let's take

one more deep breath together.

In through the nose.

Out through the mouth.

And if you feel ready, you can reorient

yourself and invite your eyes to open.

You can stay still and in this

space for as long as you'd like.

And as you continue to unwind before

sleep, I hope you can take this time

to be grounded, present and at ease.

Enjoy the rest of your

evening and take care.

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