Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Replay the Day

In this meditation, we'll replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.

Let's settle in so we can wind down from the day. If you haven't already done so, you can find a comfortable posture, perhaps sitting or lying down. And if it feels okay to do so, you can close your eyes. We'll start by taking a deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Remembering in this moment, there's no place else you need to be, nothing else you need to do, nothing you need to accomplish, especially after a long day.

So see if you can give yourself the permission to be here. To help us do that, we'll take a few moments to tune into the body breathing as a way to anchor our attention and connect to this moment of aliveness. You may notice the mind swirling with thoughts, from earlier today or about tomorrow. For right now, we just get to notice those thoughts as mental activity. Just a thought, just a little flickering in the brain.

We don't have to get consumed by it, overly identified with it. Give it some soft awareness and then bring that presence back to this breath. Letting each inhale and exhale ground you a little bit more deeply into what's here right now, right now. To help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict the intention of being present. We're going to actively reflect on our day from the first moment you can remember all the way up until now.

The reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be subconsciously ruminating about experiences that it didn't feel complete with. And so, as you replay the day, you're just going through as many moments as you can remember, moving through and notice if there's anything that has an emotional charge that comes up. An event that happened, something that feels unresolved. And when you encounter that moment in your reflection, take a breath, acknowledge it, thank your mind for thinking about something that might be important and then let it know that for right now, there's nothing we can do about it.

So let's let it go and we'll revisit it if it's still important tomorrow. So you can start this reflection now. Just think to the earliest moment of the day that you can remember. And then visualize and feel yourself moving through the moments of your day. And it's okay to accelerate the process so that this visualization can happen over the course of a few minutes.

And with each passing stage of reflection throughout the day, just feel your body settling in more, letting it go, releasing. If at any point you get snagged and the mind starts ruminating about something that happened, take a breath, reground yourself, thank your mind for thinking about this and then let it know for right now, there's nothing we can do. It's okay to let go. And we'll revisit it if it's still important tomorrow. And continue this reflection until you come back to the present moment where you are right now.

Taking a few more moments to arrive into the present. And now as you're here, notice what it's like to feel the momentum of the day, to let it exist as a memory knowing that we can't change anything about how the day unfolded. It happened. It's gone. But we can meet this moment with grounded-ness with equanimity, with curiosity and with presence.

So see if you can relax into being here. Grounding into your body. Feeling where it makes contact with the surface beneath you. And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening, to unwind and start fresh tomorrow.

We'll take one more deep breath together before we close. In through the nose. Out through the mouth. And if you're ready to do so, you can reorient yourself back into this space and invite your eyes to open. Great job.

So as you continue to unwind before sleep, take this time to be grounded, to be present and to be at ease in your mind and body. Enjoy the rest of your evening and take care.

Meditation

4.5

Replay the Day

In this meditation, we'll replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's settle in so we can wind down from the day. If you haven't already done so, you can find a comfortable posture, perhaps sitting or lying down. And if it feels okay to do so, you can close your eyes. We'll start by taking a deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Remembering in this moment, there's no place else you need to be, nothing else you need to do, nothing you need to accomplish, especially after a long day.

So see if you can give yourself the permission to be here. To help us do that, we'll take a few moments to tune into the body breathing as a way to anchor our attention and connect to this moment of aliveness. You may notice the mind swirling with thoughts, from earlier today or about tomorrow. For right now, we just get to notice those thoughts as mental activity. Just a thought, just a little flickering in the brain.

We don't have to get consumed by it, overly identified with it. Give it some soft awareness and then bring that presence back to this breath. Letting each inhale and exhale ground you a little bit more deeply into what's here right now, right now. To help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict the intention of being present. We're going to actively reflect on our day from the first moment you can remember all the way up until now.

The reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be subconsciously ruminating about experiences that it didn't feel complete with. And so, as you replay the day, you're just going through as many moments as you can remember, moving through and notice if there's anything that has an emotional charge that comes up. An event that happened, something that feels unresolved. And when you encounter that moment in your reflection, take a breath, acknowledge it, thank your mind for thinking about something that might be important and then let it know that for right now, there's nothing we can do about it.

So let's let it go and we'll revisit it if it's still important tomorrow. So you can start this reflection now. Just think to the earliest moment of the day that you can remember. And then visualize and feel yourself moving through the moments of your day. And it's okay to accelerate the process so that this visualization can happen over the course of a few minutes.

And with each passing stage of reflection throughout the day, just feel your body settling in more, letting it go, releasing. If at any point you get snagged and the mind starts ruminating about something that happened, take a breath, reground yourself, thank your mind for thinking about this and then let it know for right now, there's nothing we can do. It's okay to let go. And we'll revisit it if it's still important tomorrow. And continue this reflection until you come back to the present moment where you are right now.

Taking a few more moments to arrive into the present. And now as you're here, notice what it's like to feel the momentum of the day, to let it exist as a memory knowing that we can't change anything about how the day unfolded. It happened. It's gone. But we can meet this moment with grounded-ness with equanimity, with curiosity and with presence.

So see if you can relax into being here. Grounding into your body. Feeling where it makes contact with the surface beneath you. And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening, to unwind and start fresh tomorrow.

We'll take one more deep breath together before we close. In through the nose. Out through the mouth. And if you're ready to do so, you can reorient yourself back into this space and invite your eyes to open. Great job.

So as you continue to unwind before sleep, take this time to be grounded, to be present and to be at ease in your mind and body. Enjoy the rest of your evening and take care.

Meditation

4.5

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Letting Go Into SleepMeditation by Melli O'Brien
Melli O'Brien

Letting Go Into Sleep

Meditation · 25 mins4.5

Similar to this

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

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

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! 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.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds