- [Kelly Boys, Mindfulness Trainer] - Hi, I'm Kelly Boys. Welcome to this meditation, A Day's Review for Sleep. In this meditation, we'll let go of our day as we review the day, finding a moment of gratitude, finding any moments where there was something unresolved and moving through it, letting it go, so that we can be supported into restful sleep. Begin by getting as comfortable as possible, so allow your body to rest deeply into the surface that supports you. Make any movements to let yourself be 5% more comfortable than you are right now and you can allow your eyes to gently close. We'll begin by following the breath in and out for three breaths. Simply notice your breathing in and follow your breath out. No need to change or control your breathing. Just follow the in and out breath for three rounds. Now, let's do a day's review. Begin with something in your day today that brought a smile to your face or a moment of presence that you can have gratitude for. For maybe this was a moment with a pet or a loved one or in nature. Maybe it was a connection with a stranger. Whatever it is that happened today that brought a smile to your face or was simply neutral and not unpleasant, can you bring that to mind? Remembering the moment and then feeling a sense of gratitude for this connection, for this moment of presence. And now, can you think of a moment throughout your day that something kind of got stuck? Maybe you left a conversation and you felt some emotional residue, something felt off. Or maybe you just had a mood or a feeling inside that you couldn't shake all day or for one part of the day, or maybe it was something else. But can you consider a challenge from today, something that left kind of an emotional feeling of something off, and then bring that memory to mind? So often we ruminate again and again, trying to go back to the situation to figure it out. We're gonna interrupt the process of rumination in this meditation by simply remembering the moment, leaning in, remembering the feelings that we had, we might still have, and acknowledging and allowing that to be just as it is. So we're letting go of thinking and we're getting more into the feeling of what's here. As we're doing this day's review, if there is something like this that comes to mind, know it's so easy to replay the scenario. What if you replayed the scenario in this moment having done something different, having said something different or not said something, or having taken a moment of self care where you didn't happen to do that today? Can you replay the moment until you feel like it's complete? We're not trying to get rid of what's hard, but this is just like having a do-over for the moment that left some emotional residue. So letting your mind replay it, but do so mindfully where you imagine yourself having done something different. Inviting in all the senses as you imagine this, what do you feel, smell and taste? What do you see, hear? In this day's review, we're simply allowing our body and mind the chance to complete something that didn't feel quite complete. As you do this practice, perhaps an action comes to you, something that you can do, say, not do, that will make this situation feel even more complete tomorrow or in the coming days. If something like that does come to mind, can you acknowledge it inwardly, making a commitment to yourself? And then can you set it aside? So just as we felt and experienced something positive, a moment of presence today, also experienced a challenge, had a chance to kind of have a redo. We're noticing, remembering, and then allowing them to fade into the background. We've given them the attention that they want, these moments. We can give any situation more attention tomorrow, but right now, this is enough. Can you acknowledge any completeness from your day? As you do so, allowing the whole day to kind of fade into the background as you come back in contact with your breath, following the breath in and out for three rounds. And if as you do so, there's still thoughts or feelings circulating in your body about today, gently acknowledge them and with the same practice allowing them to fade into the background. Returning attention to the simplicity of your own breathing, following the breath in, following the breath out, perhaps inviting a sense in that the divine is holding your life. These small situations, even if they feel big, are held in this larger scheme of your life. Letting the divine hold what's hard to hold and then letting your attention return to the breath. As you breathe in and out, letting your body and mind begin to relax. Feeling the simplicity of your belly rising, your belly falling, chest rising, chest falling. As you breathe in and out, continuing to let go of your day, to let your body and mind relax enough to prepare for a deep restful sleep.