Welcome to your daily Shine. The podcast, meet meditation from the shine app, time to connect with yourself the world around you and what you want from your day.
There are small moments throughout your day when being kind to yourself, can make a huge difference.
In one of those key moments is at the end of the day.
For so many of us it's a time when our brain starts to worry about all the things we didn't get done.
When we feed that feeling of being behind on things, research shows, this can have a huge impact on how we see ourselves and our work or school or responsibilities.
If we constantly focus on the ways, we're behind will always feel behind.
The good news, you can start to break that cycle.
And it starts with focusing on what you get done each day.
Whether it's big or small focusing on your wins, not your losses.
You can do this at the end of each day by making a done list.
It's an antidote to the anxiety of our to-do list and a chance for you to enjoy all the things you've made progress on.
studies show that when people reflect at the end of the day on what they've accomplished, especially by journaling, they're more likely to feel happier and more motivated,
And get this, they're more likely to see challenges as obstacles to overcome rather than threats. That means focusing on your progress. Set you up for more progress.
So today, let's get comfy and make a mental done list together, right now.
Find yourself in a comfy position.
Take a long deep breath in through your nose and out through your mouth.
if you can stretch your neck to the left,
Now, the right.
And back to Center.
Softly, close your eyes.
Feel the points of contact your body is making.
maybe with a chair or bed, or the floor,
bring your awareness to those areas.
Notice how your body feels and as you find tension.
Stand your breath, dare to release it.
I'll give you a moment.
Now, bring to mind something you did today or yesterday.
it doesn't have to be big, it can be a small with
even simply getting out of bed or brushing your teeth.
How do you bring it to mind? Try and visualize yourself. Finishing that task?
Notice how this feels.
How did you look and feel while you did it?
How do you hold yourself?
And now, let's find another item for your mental done list.
What's something else you accomplished?
Again, it can be small.
But it's something you did in that something to be proud of.
Allow your mind to fill in a visualization.
See yourself as you did it.
Notice how this makes you feel.
Are you proud?
You deserve to feel all those things.
If you find self-judgment creeping in, notice that and try to shift your perspective, to how you can feel positive about yourself.
If it helps, imagine how proud you would be of a dear friend, or loved one, who got this done.
Amazing job. Now, let that visualization go.
And notice how your body feels.
Take another blow deep breath in.
I am going to give you some mantras to repeat to yourself about this day. You can say, the mentally or out loud, but allow their words to sink in.
I am proud of myself today.
I accomplished many things.
I am capable of so much.
I made progress for myself today.
Remember that focusing on your progress, set you up for even more progress in the future? And that's always worthwhile
when you're ready, bring your arms out into a t shape at your sides, if you can,
Lonely wrap them around your torso for a nice loving self hug.
Repeat after me. Either out loud or in your head. I honor my progress today and everyday.
I honor my progress today and everyday.
Black your arms, rest and open your eyes.
Savor what you get done today. You got this.
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