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Stoic Evening Meditation For Wisdom And Sleep · The Stoic Handbook with Jon Brooks

• 0:00
  SPEAKER_00: Welcome to your evening stoic meditation.
• 0:03
  SPEAKER_00: So it's the end of the day.
• 0:06
  SPEAKER_00: Recognize that whatever has happened is now out of your control.
• 0:11
  SPEAKER_00: It's done.
• 0:13
  SPEAKER_00: It cannot be reversed.
• 0:16
  SPEAKER_00: No matter how much you would like to, you cannot change the past.
• 0:20
  SPEAKER_00: Learning from it, however, is definitely within your control.
• 0:25
  SPEAKER_00: How wonderful is it that we are not doomed to keep repeating the same mistakes over and over.
• 0:32
  SPEAKER_00: But a gift that we can use the material that life gives us and actually grow stronger from it.
• 0:39
  SPEAKER_00: Even if it's painful and difficult.
• 0:43
  SPEAKER_00: Let's review our day.
• 0:45
  SPEAKER_00: As you reflect on the following questions, try to bring as much attention and imagery to mind as possible.
• 0:52
  SPEAKER_00: You will start by focusing only on the things you did well.
• 0:57
  SPEAKER_00: Really try to zoom in on the positive actions and decisions you made today.
• 1:04
  SPEAKER_00: Scan through your day for examples of things you did well.
• 1:08
  SPEAKER_00: Things you can compliment yourself for, and things you can feel proud of.
• 1:35
  SPEAKER_00: And try to focus on your successes.
• 2:10
  SPEAKER_00: Extend this privilege to reflect on your achievements today.
• 2:14
  SPEAKER_00: What did you do that was courageous or brave?
• 2:19
  SPEAKER_00: Could be big or small.
• 3:35
  SPEAKER_00: Some of us have a grandiose self-image and focus only on the things we did well, ignoring our faults.
• 3:42
  SPEAKER_00: Others zoom in on the things they did badly and overlook the things they did well.
• 3:50
  SPEAKER_00: Both of these views are problematic.
• 3:53
  SPEAKER_00: As you continue with this type of training, the aim is to develop a balanced perspective, a rational and reasonable view of the things you did well and the things you could improve.
• 4:05
  SPEAKER_00: Now let's switch to the things that you could have improved.
• 4:08
  SPEAKER_00: Reflect on your day and consider the following.
• 5:20
  SPEAKER_00: Use this thought to remind yourself that self-reflection is about growth, not self-criticism.
• 5:27
  SPEAKER_00: Remember, Stoics felt anxiety, fear, anger, and sadness just like the rest of us.
• 5:33
  SPEAKER_00: If you get upset by the fact that you didn't do things perfectly today, realize that the reason this exercise was created by the Stoics is that they too saw problems with the way they behaved as they reflected on their day.
• 5:47
  SPEAKER_00: This is perfectly normal.
• 5:49
  SPEAKER_00: What's important is that we look at tomorrow and make a commitment to be better.
• 5:56
  SPEAKER_00: So what is the single lesson you can take with you into tomorrow?
• 6:00
  SPEAKER_00: You don't need more than one, just one.
• 6:04
  SPEAKER_00: Create a strong intention.
• 7:40
  SPEAKER_00: What obstacles might come up?
• 8:45
  SPEAKER_00: Promise yourself now that you will commit to this intention tomorrow, no matter what happens.
• 8:55
  SPEAKER_00: You've done great work today.
• 8:57
  SPEAKER_00: Acknowledge the efforts you've made and the progress you've achieved.
• 9:00
  SPEAKER_00: Embrace a sense of gratitude for the day regardless of its challenges or successes.
• 9:08
  SPEAKER_00: Marcus Aurelius said The happiness of your life depends upon the quality of your thoughts.
• 9:16
  SPEAKER_00: So as you conclude today, let your thoughts be filled with positivity and optimism.
• 9:26
  SPEAKER_00: Take a deep breath in, hold it for a moment, and slowly exhale.
• 9:33
  SPEAKER_00: Let go of any lingering tension or stress.
• 9:36
  SPEAKER_00: As you drift off to sleep, carry with you the wisdom gained from today and the intention set for tomorrow.
• 9:46
  SPEAKER_00: May you rest well and awaken refreshed, ready to face a new day with renewed purpose and clarity.
• 9:55
  SPEAKER_00: And I'll see you back here again in the morning.