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7. Guided meditation: Re-writing a bad day

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Listen on Spotify here.

In this episode, I guide you through a guided meditation to re-write a bad day you are having or have had.

Podcast Transcript

Welcome to the Mindful Soul Collective Podcast, a safe space for your healing.

I'm your host Shorina, a counsellor, well-being coach, multi-bus owner and mum.

I'm here to talk all things mind, body and soul.

You can expect conversations on mental health, mindfulness, mindset, healing and whole body wellness.

I've completely redefined my relationship to myself and to my life.

And now it's your turn.

Hello and welcome back to the podcast.

This week's episode is a little bit different because I'm going to be guiding you through

a meditation to help you rewrite a bad day. So if you're having a bad day today or maybe you want to rewrite a bad day from yesterday or last week or whenever, all you need to do is find somewhere quiet, take a few minutes to yourself and sit with me.

As we go through this meditation, I would love to encourage you to bring awareness to

maybe why you chose to do this meditation, how your body is feeling as you go through

the meditation, maybe any emotions that come up.

And if you notice any positive or maybe even negative impact of the stories that you believe about yourself or believe about the day as we go through it as well.

So if you're driving, please don't do this as you're driving because it will put you

in a very relaxed state. Come back to me when you're at home, when you have some time to yourself. But if you are ready to sit down and have some time to yourself, let's begin.

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

You may be feeling under the weather, emotionally exhausted, or maybe you just feel overwhelmed with responsibilities and to-do lists.

Labeling the day as a bad day may feel right, but it's often inaccurate because no day is

100% bad.

There's almost always something good, however small that is.

We can train our minds to recognize both the good and the bad.

Helping you see clearly that there's likely also pleasant and enjoyable moments during

the day.

Another of these moments are permanent.

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

And this practice works especially well when you're in the middle of a difficult day.

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

Close your eyes and begin by settling into your body.

Feel yourself sitting still, the connection of the body with your chair or cushion.

And notice the movement in your body from your breathing.

Feel your chest is going up and down.

Bring something difficult to your mind that you have experienced today or yesterday or

sometime in the past.

It's a specific event, a general feeling or whatever arises naturally to your mind.

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

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

Stay clear of picking it apart too much.

Instead tune into the overall experience and emotions.

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

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

And some awareness of the experience in your mind and in your body.

And you can silently offer these phrases to yourself over and over for the next couple

of minutes.

This is only a moment of pain.

And may I tend to this pain with caring awareness.

This is only a moment of pain.

And may I tend to this pain with caring awareness.

This is only a moment of pain.

And may I tend to this pain with caring awareness.

And let's say it together one last time.

This is only a moment of pain.

And may I tend to this pain with caring awareness.

After a few moments of offering compassion to yourself, let go of the phrases.

And bring something to your mind that has brought you joy or contentment.

See if you can find a moment in which you weren't enveloped by the discomfort or the


Maybe it was when you first woke up and noticed a sunshine on your skin.

Maybe it's when you walked out of your bedroom and your kids gave you a big hug good morning.

Maybe it's a nice conversation with a friend or co-worker.

Or maybe it was the time you were eating lunch and just focused on the food instead of the difficulties.

There's no right or wrong as something comes to the mind, connect with how that experience felt.

And recognise that although you may be having a hard day today, there is a moment of freedom from the pain.

And offer yourself one last simple phrase.

May I appreciate this moment.

Continue bringing to mind other times in which you were experiencing some contentment during your day.

And as each new one comes up, sit with it for a few deep breaths and repeat the phrase,

may I appreciate this moment.

Take the next 60 seconds to connect with that experience of freedom from the pain.

Bring as many times as you can to the mind and repeat the phrase, may I appreciate this


Once you run low on pleasant or enjoyable experiences, look for the neutral moments

in your day.

And as we finish this practice, reflect on how you feel now.

Without denying your own experience of having a bad day, also recognise that not the entire day was unpleasant.

Tune into the fact that there were many moments that were pleasant or neutral as well.

Take three deep breaths and open your eyes when you feel this is complete.

With love & support,

Shorina | Mindful Soul Collective

Counsellor & Wellbeing Coach


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