Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
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.
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.
Duration
Your default time is based on your progress and is changed automatically as you practice.
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.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.