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hey there everybody and welcome to this video on evening mindfulness I'm your host Dr Donnelly Snipes if you haven't seen the morning mindfulness video that might be helpful to start with because
the evening mindfulness really encourages you to reflect on what you thought about in the morning
but if you're doing choosing one or the other whichever one works best in your life is going
to help you identify how to most effectively use your energy to move toward your rich and
meaningful life evening mindfulness can help you reflect on how you used your energy that day
celebrate your successes in using it efficiently to move towards your goals
in your rich and meaningful life learn from your mistakes and enhance your gratitude
just like in the morning meditation the evening meditation begins with getting grounded you can
do the deep breathing exercise if this one works for you inhale for a count of four
this time envisioning cool blue entering your body and helping you relax just cooling you
off from head to toe hold for a count of four and feel the soothing feeling spread
then exhale for a count of four envisioning stress darkness and
irritability leaving your body on your breath repeat that three or four times
if that doesn't work for you got three more activities you can blow bubbles or bubble
gum that still encourages you to breathe deep and exhale slowly when you do exhale whatever kind of
bubble you're blowing or even blowing up balloons Envision all your stresses filling each bubble and
I should have put that one on here that's a fun one to do with kids if you have a balloon and you
take a big breath and you blow that balloon up envisioning all your stress filling that balloon
and then you let it go so it makes that sound that balloons make kids often find that to be
rather amusing but I digress alternate activity too inhale slowly telling yourself I made it
and then exhale slowly saying the day is finally over inhale slowly telling yourself I'm safe
and exhale slowly telling yourself I did my best or alternate Activity three you all know
I like to sing take that Mantra song you had for the day or pick a new one I don't care
and sing loudly your Mantra song and really feel it feel like you conquered your goal for the day
in terms of the mindfulness inventory we're gonna go back over those areas again physically how do
you feel right now what are your needs right now what aspects of your health are good right now
what physical things made you more vulnerable to the stress today like hunger pain sickness
exhaustion you realize you let yourself get too hungry or drink too much caffeine
note that don't criticize yourself just say yeah that was probably not helpful
and I'll do something different next time how well did you cope with your vulnerabilities
and is there something different you will do next time to cope with them
affectively and cognitively or emotionally and mentally
how do I feel write down anything you're distressed about and set it aside until tomorrow
and when I say feel I mean emotionally how do I feel write it down and set it aside you're
getting it out and you can process it tomorrow what are my emotional or mental needs right now
and maybe you're feeling lonely and depressed and you need a hug or you need connection or you're
feeling overwhelmed and you need people just to leave you the heck alone and give you some
space that's fine but you need to know what the need is before you can get the need met
how well did I cope with my feelings today and if it's I didn't cope well then is there something
different I will do tomorrow to improve how good was my concentration today so we're
going with the mental is there something different I will do tomorrow to improve
not all of us have or most of us don't have all days that are a days so on those days
that you're more distracted you're more brain foggy what can you do differently the next day
environmentally what things in your environment helped you feel safe and empowered so thinking
about those things as you reflect you review your day you know you're kind of syndicating
your day if you will think about the things that helped you feel safe and empowered or even happy
what things came into your environment today that caused you to be more vulnerable to distress
people places situations Sensations what we're talking about is things in your around you things
in your environment that caused you triggered a feeling of unsafeness how well did you cope
with them and if you didn't cope well is there something different you will do the next time
relationally what are three things you did well today we focus too often on all the things that we
did wrong or we and we take for granted the things that we do well so really focus on three things
that you did well today that you're proud of and you don't have to make a big production out of it
but remember you've got that inner child in there and that inner child can benefit from saying hey
we had a good day today and recognized that did I have any problems with people
if so is there something I can do to handle it better the next time
and again looking at gratitude what relationships do I have that can
enhance my life and pets can be included and what can I do to nurture them this evening
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evening mindfulness can help you clear your head so you can get grounded separate the stresses
from the day from the safety in your home so the stresses from out there
leave them out there and the safety and nurturance and comfort of your home in here
celebrate your successes and embrace gratitude for what you already have at the beginning of
the day you're encouraged to do the morning mindfulness activity to turn off autopilot
and prepare to effectively use your energy to move toward your rich and meaningful life
just like if you were an aerospace engineer you wouldn't go into the office and just
start putting together panels hoping that you are going to create something that can fly
well the same thing is true for life you need to think about how am I going to use my energy and
what's the plan for today and then at the end of the day just like when an engineer finishes their
project they don't go well that's done push it off to the side and move on they evaluate it they
said they look over it and say is this right how well did I do what might I do differently the next
time at least I hope they do I hope these videos are helpful for you and I will see you next time