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Close the Day With Gratitude

Melli O'Brien






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Close the Day With Gratitude

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 that we

can wind down from the day.

So just finding a comfortable

posture, perhaps sitting or lying down.

And if it feels comfortable for

you to do so, you can just invite

your eyes now to gently close.

And we'll start by taking

one deep breath together.

So in through the nose.

And slowly out through the mouth.

And just inviting the whole

body to really settle in here.

Inviting the jaw to soften.

Letting the shoulders be at ease.

And letting the, the belly be soft.

All the little muscles

behind the eyes can soften.

So as much as possible, just letting

the whole body relax and let go.

So you did your work today.

And some of it may have

gone as you wanted it to.

Other parts of it, maybe not.

And that's okay.

That's just part of what

it means to be human.

But you're here now at the end of

your day, and this is your time to

reset, where you ground yourself

again and find a little more

calm as you enter your evening.

So as your body starts to

settle in, your breath can come

back into its natural rhythm.

So just noticing how the

breathing is in this moment.

Noticing the sense of the

breathing in the chest.

Is it short or is it long and deep?

So just noticing how it is with curiosity.

There's no need to change

the breath in any way.

Just noticing how the breathing is.

And we're making space here for the mind

and the body to recalibrate and settle

down into whatever way they need to

be and whatever pace they need to go.

So just feeling what it's like to

create this spaciousness for yourself.

So nothing you need to change.

So nowhere you need to get to right now,

nothing else you need to accomplish.

Just relaxing into this moment of

your day and this spacious awareness.

And just noticing the feeling

of your body breathing.

There's no need to change

the breath in any way.

Just letting the body breathe in its

own natural rhythm and spending a few

moments just being with your breathing.

And if the mind starts getting caught up

and thinking about things that happened

earlier in the day or things that you

still need to get done, things that

might happen tomorrow, just meeting

those thoughts with a soft awareness,

knowing there will always be more to do.

And so, and so, as we acknowledge the

never-ending nature of getting things

done, then just inviting awareness to

come right back here to this moment.

Just knowing that the day is

unfolded, just how it has.

And can you let all of that go

and just be here with just this

breath and just this moment?

So one way that we can further settle

ourselves into the present moment

and find some peace and grounding is

to reflect on something that we're

grateful for about how today unfolded.

You know, something that you really

appreciated about it, how you showed up,

or something you did, an interaction,

something to be grateful for.

So invite you now to take a moment

to reflect on today and just

highlight in your own mind what

you appreciated, what went well or

what are you really grateful for.

It can sometimes be easy for the

mind to drift to the negative.

So if and when that happens,

we just smile at the mind.

You know, this is just what minds do.

And then just seeing if you can

reorient yourself back to focusing

on something positive, something

that you really did appreciate,

even if it's only really small.

And as you continue to connect to those

things that you're really grateful

for, that you really appreciate,

just noticing if there's a grounding

quality that this practice elicits.

And really let yourself feel

that and settle into that.

Just focusing on what you grateful for,

what you really appreciated about today.

And then really letting that

sense of gratitude really be felt

fully in the body, in the mind.

Noticing that grounding

quality that gratitude elicits.

And as we come to the end of

this meditation, let's just take

one more deep breath together.

So in through the nose.

And out through the mouth.

And when you're ready, you

might like to invite the eyes

to open and really reorienting

yourself in the space around you.

And you can stay still 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

really be grounded, present and at ease.

Enjoy the rest of your

evening and take care.

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