Hi Friends,
In the midst of our busy lives, itâs important to take time to step back and reflect. This is how we learn, grow and stay in touch with what truly matters. But it can be difficult to find time to pause and many donât know what to focus on in that reflective time.
For that reason I have created this ten-minute mindfulness audio for you. It will help you cultivate greater self-awareness, kindness and give you a space to integrate the events of your day.
Itâs best done in the evening before bed (it will also help you get a better night’s sleep!) and you might even like to have a journal and pen with you so you can write some reflections in there after the practice.
I encourage you to try it out for one week each day to see what effect it has on your life.
This is one of many meditations I have recorded for the Meditation Studio app (my favourite meditation app) â you can find more of their high quality meditations available here.
Iâd love to hear how this meditation goes for you, so share your thoughts and experiences in the comments section below : )
Warmly,
Melli
This is one of my favorite meditations. I actually found it through the meditation app and I love that you have it available for people on your website. My favorite part is that it allows me to shift my perspective and find light in the dark moments. Thank you for creating this!
Your so welcome Sally. I’m really glad your finding it helpful. Thanks for taking the time to shoot me over this lovely message. It warms my heart to know that this is bringing more light into your life.
Ah Melli, I did actually do it for a week and experienced so much more gratitude, happiness and enthusiasm for life and so much less shame and anxiety (which have been my companions of late). Thank you for your fresh and trail-blazing way of bringing ancient wisdoms into modern contexts. I also read your extremely beautiful Glory and paradox blog to day and immediately shared it with a few dear friends. Yay for your authenticity and encouragement of the same in all of us. Go Melli!!
Hey Annie,
Wow, so lovely to hear about your experience of doing this for a week and having such noticeable results – feeling more gratitude, happiness and enthusiasm and less suffering. Thats really amazing. I take my hat off to you for your commitment and giving it a go. Hey thanks for your supportive and kind words. They mean alot to me. I’m so glad to know that my work is bringing light into your life. Thanks Annie x
ONLY TODAY I could open this recording and I am rrally greatful I DID IT, each part made me aware of those small and brief moments that passed by me today without my notice then what really the effect they made on me…MY memory went back and I rewind those momentsâŠ.indeed finnally I UNDERSTOOD HOW SPECIAL AND IMPORTANT reactions I FELT DEEP INSIDE ME…indeed there was gratetude, there was joy, there was a fullfilment I CAN SEE AND FEEL ONLY NOW…THANK YOU FOR OPENING MY HEART AND SEE HOW LUCKY I WAS TODAY!!!
It was great to be thankful for every moment of my day. I really appreciated each act of kindness around me as well as the challenging situations of my day, it makes me a better person. I want to say thank you for sharing it.
Thank you for a lovely meditation. Gentle, but allows us to touch upon the real events of the day. Holding them gently, the good and the disappointing, giving us an opportunity to practice acceptance. Great way to “put the day to bed.” Thank you
I enjoyed the pace of this audio and most of the messaging – super simple and so itâs to apply to my day right away. đ
Love this meditation. It really helps me to notice & appreciate the blessings of my day. And the bud part really connects in with my heart. Many thanks, all good wishes x
Thanks Melli. This was just what a needed today. I’m tucked up in bed and ready to sleep.
Thank you đ
very nice! this invitation to reflect upon the day in the evening is a wonderful experiences. getting conscious of what happened, being able to dwell in the rose-moment, to reflect the difficult thorn-situation and to reconnect with kindness: kindness during the day and the kindness we can connect with during this meditation. Thank you very much
Thank you Meli! I found you online when you did 31 days of mindfulness in January was it 2 or 3 years ago? It is incredible and you were the beginning of what has been a very tough road for me but you and the summit have been where I began my mindfulness journey.
Wonderful meditation. Thank you. I’m millions of miles away but eternally grateful for finding you
Meli.
I hope you are well after your dear father passed away. I send strength and love and I’m very grateful you are in this world.
Thanks
Anna
Anna, thank you for this thoughtful and heartfelt message. It really touched my heart…I mean that. I am so happy that in some way my work is supporting you and helping you in your journey into mindful living. Summit number 2 coming next year : )
Delighted to hear summit 2 is coming Melli as I SO enjoyed the first and thought you were the most amazing host. Look forward to it.
Thank you, Melli. It feels like an essential reflection and meditation, just to sink in the body to feel the kindness and to accept the day and the learnings it had, something we easily forget to do in the midst of a busy evening.
what a great end to the day – so much to be thankful for…âŠ.
I’m deaf. Could you please provide a transcript of the meditation?
I believe you have received this now?
Loved this meditation! Thank you!
great meditation
Hello Melli đ I have been practicing your morning intention setting meditation and I’m eager to try this one as well! But where could I read the content before I start listening..? As not-native user of English I have more difficulties understanding the content fully without seeing it.. Thank you! <3
We can send you the transcript of the meditation. Simple email us the request in the contact form here https://mrsmindfulness.com/contact-us/ and we’ll send it through : )
Lovely moments with this meditation and the calm persists.
Melli,
Thank you so much for this guided meditation …
I experienced so much self-compassion in this method of reflecting on the day …
The addition of dwelling in the feeling of the experience of acts of kindness softened everything.
Melli, thank you so very much! I love this meditation and I am certain that I am going to meditate
Rose-Bud-Thorn at the end of most of my days to feel my gratitude, accept the thorns wholeheartedly and dwell in kindness.
Thank you.
Thanks so much for your feedback Doris. I am so glad to know this is helping you to dwell in kindness and feel gratitude. Much love to you
Thank you. I did this meditation at 8:30 am because that is when I saw the link. Pleasant to realize that even in the short time since I woke up, it was easy to find Rose-Thorn and Bud. Also nice to start work day this way.
Thats great Julie. Yes its very versatile really. You can do it any time of day to just take that time to stand back and reflect as well as cultivating kindness and compassion. Thanks for taking the time to give this feedback.
I enjoyed this meditation. I actually listened in the morning because that’s when I discovered it in my email box. After experiencing a restless night sleeping, it actually helped put me in a relaxed state of mind to start my day instead of being frazzled from lack of sleep.
I’ll get to take a nap later. đ
Hi Denise, Oh thats wonderful that this meditation was able to help you centre yourself and find some ease after what sounds like a difficult night. I hope your enjoyed your nap too!
The meditation is great but the downloadable audio is 0 bytes so unable to save and play it…it would be great if that is fixed.. Thank you
Hi M, Thanks for this comment. I just tested it and it’s working for me and the team and no other users have reported this problem. Perhaps its a problem that has something to do with your browser or computer? In any case if you cannot get it to work we will email it to you so please simply shoot us your email in the contact form and we can send it to you directly : )