Episode 101: End of the Day Reflection | 5 4 3 2 1

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Today, I invite you to journal or mentally reflect on your day. Find a comfortable

seated position either on the floor, upon a cushion, in a chair, or on a sofa.

Position your body in a way that feels supported, relaxed, and alert. Recall

how your day began. Gently remembering your mental, emotional, and physical

space, what actions did you take or not take to set the tone for your day. What

was the tone? How did you navigate joy or pain, ease or tension, harmony or

conflict? Contentment? Recall if your day went as expected or were there

moments that interrupted the flow of your day?

Recall your most challenging moment. Breathe. Whatever your response to that

challenge, take note of what if anything you would do differently. Bring fully to your

memory the moment of challenge, all of the senses involved, the thoughts, the

emotions. Now, if you navigated the challenge in a way that aligns with your values,

offering sound reason and kindness to the moment, enjoy a deep breath in,

knowing that it is within you in moments of challenge to move through and beyond.

Breathing out, let go of the moment.

If you would have liked to respond to that challenging moment in a different way than

you did, imagine what you would have done differently. Enjoy a deep breath in,

knowing that there is within you in moments of challenge a higher self way to

move through and beyond. Breathing out, let that moment go.

Recall your

most peaceful, harmonious, or joyful moment in your day. Remembering your

physical, mental, and emotional space in that moment, bring to mind all of the

senses involved in that moment. Perhaps you saw something that brought you joy

or heard something that instilled peace. Perhaps you smelled or tasted

something pleasant or touched or felt something that set you at ease. As I count

down from 5 to 1, slowly, gently, knowing that there is within you the capacity

for peace, harmony, joy, let that moment go arriving fully in the here and now.

Enjoy a deep breath in, then slowly exhaling—5, 4, 3, 2, 1—rest in this moment.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly