Welcome to episode 2,403 of the Daily Meditation Podcast.

I'm Mary Mechley and welcome back to the final episode.

You have been exploring how to refresh and revitalize your meditation ritual a week long.

You've had the chance to enhance your meditation space, making it more inviting so that you'll want to spend more time meditating.

As well, you have also enhanced your meditation experience with guided meditations to help ground you and to help give you an experience of stillness.

The techniques you've discovered this week are timeless and I encourage you to do them over and over again as you meditate.

You were guided through a body scan, you were guided to notice and manage your emotions, you were guided in a compassion meditation, you were guided on a meditation focused on your breath.

You were guided to be present in the moment in a mindfulness meditation and in yesterday's episode you were guided to feel more grounded in your core values or your inner truth.

So today it's time for you to celebrate and to take a look back and build awareness as to how you lived your life this week.

I consider the final episode of a meditation series to be the most important because when you allow yourself to slow down and reflect over your emotions of the day or of the week,

you begin to notice patterns and you also begin to notice what you would do differently how you could improve your life and this may be one of the main reasons you meditate because you want to improve your life in some way.

So you are going to be guided in a reflection meditation. I would love to hear how you're doing with your refreshed meditation ritual. I would be so honored if you left a rating and review and let me know how you're enjoying your meditation ritual.

Also, this is a great series to share with someone who's been wanting to learn how to meditate or who could benefit from a little more stillness in their lives.

This series can absolutely get them set up to meditate. I invite you now to settle yourself down to meditate.

You might be sitting in your refreshed meditation space. That was the challenge all week long to create a space that's inviting.

As you sit up straight and close your eyes, gently elevate them upward to keep your thoughts uplifted.

Begin to relax areas of your body where you may hold tension.

Inhale and exhale through your nose.

Notice yourself become calmer as soon as you start noticing your breath. Each inhale through your nose and exhale through your nose gently and evenly.

You may place your hands in the guyan mudra for this week touching your index finger with your thumb doing this with both hands. This is the mudra of unity and spiritual awakening.

Mentally affirm in stillness I touch my inner peace in stillness I touch my inner peace.

Reflect back over this week as you refresh your meditation ritual and think about one of the techniques that seem to work really well for you.

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