Rewriting Your Bad Day

Here’s a Sample of the “Rewriting Your Bad Day” Guided Meditation Script:

Having a Bad Day

We all have those days where nothing seems to be going our way.

You may be feeling under the weather, emotionally exhausted, or overwhelmed with
responsibilities.

Labeling the day as a “bad day” may feel right, but it is often inaccurate—

no day is 100 percent bad;

there is almost always something good, however small.

You can train the mind to recognize both the good and the bad,

helping you see clearly that there are likely also pleasant and enjoyable moments during the day and that none of these moments is permanent.

When you do have painful moments, you can respond with compassion and rewrite the story of the day.

This practice works well when you are in the midst of a difficult day.

Find a quiet place and a few minutes to sit in silence.

Closing the eyes, begin by settling into the body.

Feel yourself sitting still, the connection of the body with the chair or cushion,
and the movement in the body related to breathing.

Bring to mind something difficult you have experienced today.

Use a specific event, a general feeling, or whatever arises naturally in the mind.

As the feeling of your “bad day” arises, pay attention to what that experience is like.

Notice if there is a feeling in the body or any thought processes in the mind.

Steer clear of picking it apart too much; instead, tune in to the overall experience and emotion.

Ask yourself how it feels to be having a tough time today.

With awareness of how this feels, begin offering yourself some compassion.

Retain some awareness on the experience in the mind and the body.