Guided, a walk back through your day, two affirmations. Music underneath
A quiet walk back through your day at the end of it. The good bits and the hard bits, both worth a thank you before you sleep.
About 13 minutes with Steven Webb's calm voice. Perfect for the evening.
We start at the moment you woke up and move slowly through the day. You stop on a couple of small joys, a decent coffee, a stranger's smile, a thing you actually finished. Then the harder moments, not to pick over, just to notice what they taught you. It works a bit like journaling, except you do it in your body, and it settles you for sleep.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
The end of a day you have not looked at properly.
A quiet walk back through it. The good bits and the hard bits, both worth a thank you before you sleep.
What happens in this meditation
You settle, let the body go, and let your awareness open to what you can hear including the gaps between my words.
Then you start at the moment you woke up and move slowly through the day.
You stop on a couple of small joys. A decent coffee. A stranger's smile. Something you actually finished. And you relive them rather than list them, and you notice what made each one work: the coffee, the kindness, or you.
Then the harder moments. Not to pick over and not to judge. Just to notice what they gave you. Perhaps you learned something. Perhaps you were more patient than you would have been a year ago.
Two lines. I am grateful for the joys of today, as they fill my heart with happiness. I am grateful for the challenges of today, as they help me grow and become stronger.
Then a hand on the heart. May I be happy. May I be well. May I be loved.
How to get the most from it
Thirteen minutes, at the end of the day rather than in bed. It settles you for sleep and is not built to send you off.
Go slowly through the day rather than skimming. Rushing it turns it into a list, and a list does none of this work.
It functions rather like journaling, except you do it in your body, which is why it settles you the way writing sometimes does not.
Questions people ask
What if today was mostly bad?
Then the harder moments get more of it, and that is allowed. You are not asked to find silver linings, only to notice what happened and what it asked of you.
What if I cannot find any small joys?
Go smaller. A hot drink. Somebody letting you out at a junction. Five minutes where nothing was wrong. They are almost always there and almost always unrecorded.
Can I use this to fall asleep?
It brings you back at the end, so it is not designed for that. It is a good thing to do half an hour before, and sleep tends to come easier afterwards.
Read along
The transcript
It follows the audio. Press any line to jump there.
evening · gratitude · acceptance
Read the transcript
Hello and welcome to your evening meditation. This is for some peaceful reflection and gratitude. And
as we begin, just find a comfortable place and whether it's sitting or lying down or whatever you find comfortable
at the moment. And just allow your body to settle in.
Allow your hands to rest gently on your knees or your thighs.
And you can gently close your eyes or just soften your gaze a few feet in front of you.
And just while you're settling in, just thank you for listening to these guided meditations. I
do have another podcast called Stillness in the Storms and I help you to get through some of life's most
difficult challenges. There's more talking, less meditations, but it's the sister podcast to this one.
I
just wanted to let you know just in case that's something you might like to listen to.
And also, these podcasts aren't sponsored. These meditations aren't sponsored in any way. If you can support these
guided meditations, that would be awesome. But
let's continue to settle in for the moment
And just allow your awareness to become aware of your breath.
You're breathing in and
you're breathing out.
More to the point, your body's doing it for you and you're just aware of it
and Just as you're allowing your body to breathe in and out. Allow your body to relax in this moment.
Your shoulders relax. And
your neck and your face.
Your eyes and your jaw and your nose and your ears.
Any parts of the body that sometimes we don't think we can allow to relax. Even those we can.
Allowing your arms and your hands and your back
And your bum and your legs. Right down to your toes. Just allowing everything to relax into this moment.
And as you're opening your awareness to your surroundings and what you can hear,
you can hear my voice and hear the gap to my words.
And remember, you don't have to do anything with this moment. You don't have to do anything with what you
can hear,
Your breath or or your body.
Now, as you continue to breathe naturally, let your mind just gently become aware of the events of the day.
Start with the moment you woke up this morning.
And just gently, with an awareness, moving slowly through each part of the day.
And maybe you can stop on a couple of moments that brought you joy.
Maybe it was something simple like a warm cup of coffee. A
smile from a stranger. Or just something you managed to complete.
Allow yourself to relive those moments.
Feeling the joy and gratitude once again.
And be deeply grateful for what gave that moment the joy. Maybe
it was the nice coffee.
Maybe it was the kindness of the stranger. Maybe
it was you that managed to complete that task.
All the different parts that come together to make that happen
with a real warm feeling in your heart. You can be really grateful for that moment.
And there's probably many other moments during today and maybe even moments later this evening
or just before you close your eyes to go to sleep.
And now gently shift your focus to the challenges you face today.
Instead of judging or dwelling on those moments, try to see them as opportunities for growth.
Maybe you've learned something new today. Or
perhaps you showed your resilience or patience.
Perhaps you've handled a situation in a wiser way than you normally would because you've learned something new.
And be grateful for the extra difficulty that moment gave you. And the opportunity that
that moment has given you.
They are all essential parts of the journey.
Highs and lows.
The challenges and the joys.
They are all part of the same day.
they're all part of being alive and part of this experience.
And as we continue, we can repeat some affirmations. And these really help to settle in the
moments of today, whether they were there to teach us or whether they were there to give us joy.
And just silently to yourself or out loud, it's really up to you.
And just feel like it's really true. So
I am grateful for the joys of today as they fill my heart with happiness.
I am grateful for the joys of today. As
they fill my heart with happiness.
I am grateful for the challenges of today as
they help me grow and become stronger.
I am grateful for the challenges of today as they help me grow and become stronger.
And just bring your awareness back to your breath
moving in calm moving out relaxed.
And just feel the warmth and gratitude for being alive. Being
able to experience this day.
And being able to separate the individual parts of the day and experience them not in
isolation but as part of the bigger day. But also as moments of joy,
moments of
growth,
moments of calm.
And sometimes it may be a little frustrating or sometimes the emotions might become a bit overwhelming.
But we can really appreciate us and how we handle things.
And we are here now at the end of the day
being grateful for everything that's been presented to us and the way we've handled it all.
And now if you place your hand on your heart and
just really become aware of the heart centre
And on each breath in just repeat quietly in your mind or gently out loud
May I be happy.
May I be well.
May I be loved.
And as you say them, just imagine them to be completely true.
In every essence that they are.
May I be happy. May
I be well.
May I be loved.
And as you're feeling grateful for this moment and taking this wonderful time out, just bring your awareness back to
the room and gently open your eyes and shake out your arms and
maybe take a deeper breath and just, yeah, just thank you for this moment and just a little
side so Ah
I can do this. I've got this.
It's important to reflect on our days. It's important to look at the little highs and lows and look at
what joys and what challenges they give us because the more we do that, it's like journaling but we do
it within our bodies and it really does help us to put things in perspective and it helps us to
relax into the evening and perhaps get ready for a good deep night sleep
So just reminding you there's the other podcast, Stillness in the Storms, that you can check out the links below.
And thank you for supporting the podcast and supporting these meditations. It's a real
pleasure to give you them to listen to and to help you through the most difficult times in life and
hopefully bring you a little more peace and joy when you need it most. I'm Steven Webb and Thank you
for being you and thank you for doing what you do. Take care.
