“There was never a night or a problem that could defeat sunrise or hope.”
A new day is a fresh start, a chance to wipe the slate clean and begin again. A nightly review meditation can be a helpful tool to regroup and let go of ruminating thoughts and negative self-talk, particularly after a challenging day. It is an opportunity to set an intention for the day, taking into account all the things that matter to you.
A nightly review meditation is not supposed to be about what was done wrong, focusing on missed opportunities or wasted energy, but about how trying to learn how to be more mindful and present in our lives.
At the end of the day, take some moments for this nightly review meditation. Get comfortable, dim the lights, and sit in quiet contemplation. You can do this in bed as part of a sleep ritual or you can sit upright.
As you see yourself ease into the meditation, call to mind the events of the day. Remember:
- How were you feeling?
- How present was I in the moments of the day?
- What are you struggling with today?
- What are you stuck on, repeating in your mind?
- How could you have handled a situation better?
- What made you feel content?
- What did you do to practice self-care today?
- What are you grateful for today?
Instead of ruminating on these answers, notice any negative thoughts, such as: why did I do that, say that, react in that way? Once the thoughts are noticed, let them go by recalling another situation-a more pleasant event-that can help to restore some balance.
The challenging emotions can be gently worked out by setting an intention for the following day. Even if these challenges are unavoidable, ask yourself: in what ways, can I show up for myself tomorrow? Make sure to set goals for your own well-being and not solely for your caregiving responsibilities.
Once you have completed your nightly review meditation, recite an affirmation to close. Personally, I like this one:
The day is over and I am letting go. I release the struggles and successes of the day to make room for tomorrow. I am grateful for the present moment, for my ability to rest and restore.
Have a great rest tonight!