End the Week with Joy

Some of our greatest memories are shaped by how things end: whether it's a sunset after a long hike or an incredible dessert at the end of a meal or even a bubble bath at the end of a tough day. We tend to let how an experience ends really shape how we remember it, and it's a phenomenon known as the peak-end rule. If we finish on a high note, we tend to view entire experiences more positively. And once we know the peak-end rule, we can use it to our advantage. So right now, we're going to reflect on how you can end today or even this week on a high note. Find yourself in a comfy position whether that's sitting or standing. And gently close your eyes if you can, or simply lower your gaze. And take a deep breath in, and out. Bring your awareness to your body as you breathe. Start by drawing attention to your feet. Wiggle your toes or rotate your ankles. And slowly scan up your body, stopping to check in with each body part, and breathing into any areas of tension, your calves, your thighs, your hips, your belly and lower back, your shoulder blades and collarbone. Maybe take a moment to gently circle your head when you reach your neck. And find stillness as you reach your head and take a slow, full breath in. And release. Great job. Settle back into a comfortable position. And now, think of something small that takes just a few minutes and brings you joy. Perhaps it's lighting a candle you like or playing a song that inspires you. Try to think of something joyful that you can do in less than two minutes without any preparation at all. I'll give you a moment to think. Wonderful. Now, release that thought and think of something that could bring you joy today that might take a little bit longer, maybe 30 minutes. Maybe it's going for a walk, or letting yourself read something for pleasure. Try to think of something that you can do in 30 minutes that would bring you joy or boost your mood. I'll give you some time. Wonderful work. Now, let's finish by thinking of one more joyful activity, something you could do if you had a few hours. What could you do that would bring you joy? Maybe it's meeting a friend to go for a walk or trying a new recipe. I'll give you a moment to think. Wonderful. Take these three ideas and imagine putting them in your pocket or behind your ear. They're always here when you need to find a moment of joy at the end of a long day or week. Great work today. When we understand how our minds work, we can take intentional steps to care for ourselves emotionally. Let's take a final deep breath in and out. And repeat this after me out loud or in your head: I can create my...