A Guided Examen Meditation

This is a beautiful, contemplative prayer rooted in the wisdom of St. Ignatius of Loyola. 

It’s a beautiful prayer that helps you see where God was active in your day. It's not something we do alone—we do it with God’s help and presence. You are not reviewing your day in isolation. The Divine is with you, guiding your awareness gently, lovingly.

We’ll move through the steps of the Examen together. Then, we’ll reflect on why this practice can be so helpful in deepening your relationship with God and yourself.

I’ll give a minute of silence at the end of each step so you can work through the prayer.  Feel free to pause the meditation and start it when you are ready for the next step.

Step 1: Presence

Begin by remembering that you are in the presence of our loving God. You are not alone—God is already here, already waiting. Pause. Take a few deep breaths. Thank God for simply being present to you, for always reaching out toward you first, even before you were aware. Ask God to gently guide you through your day, to be your light and your companion in this prayer.

Step 2: Gratitude

Ask God to help you remember the gifts of this day. What moments brought you joy, warmth, or a sense of peace? Who or what made you feel alive, grounded, and seen? As each gift surfaces, breathe it in and offer thanks. Let your heart rest in the goodness of these moments.

Step 3: A Look Back – God’s Presence to You

Now ask God to show you where you encountered the Divine today. Was it in the words of a friend? A stranger’s smile? In the breeze, the music, the quiet? Ask God to reveal those moments where you were touched by love, perhaps even where you didn’t expect it. Linger with any that move you. When were you loved by God today?

Step 4: A Look Back – Your Love in the World

Now ask: When were you an expression of God’s love? When did you show kindness, offer patience, lend your ear or your heart? Let God reveal even small gestures—nothing is too insignificant. Let these moments affirm you. You are part of God’s love made visible.

Step 5: A Look Back – Where You Missed the Mark

With gentleness, ask God to show you where you might have missed an opportunity to love today, where you maybe missed the mark. Were there moments of impatience, fear, judgment, or self-protection? Don’t judge yourself—God isn’t. This is not about guilt, but awareness and grace. Speak honestly with God about what you see and feel. Let God love you here, too.

Step 6: A Look Ahead – Tomorrow

Now turn toward tomorrow. What are you looking forward to? What challenges might be waiting? Ask for God’s help and presence as you step into the new day. What insight do you want to carry with you? What kind of love do you hope to live out tomorrow?

Step 7: Thank You

End your prayer with thanks. Thank the Divine for walking with you, listening to you, and loving you. Rest in the truth that you are a beloved child of God. Let your heart be at peace.

Why the Examen Matters

The Examen isn’t just a way to end the day—it’s a way of drawing closer to the Sacred in everyday life. Over time, you may begin to recognize God’s presence in the moment itself, not just in hindsight at the end of the day. 

As you gently notice patterns—places where love flows freely and places where it doesn’t, where you might miss the mark—you begin to see what leads up to those moments.  Focus on this place, more than how you missed the mark.  As you become aware of what triggers choices that miss the mark, you can become aware of when you are triggered.  This awareness gives you pause—literally. And in that few seconds of pause lies freedom.  The pause is the key. The pause can give you the space to choose something different, to love more, rather than miss the opportunity. 

You are not trying to be perfect. You are trying to be present to yourself, to your life, and to the God who walks with you.

May this practice become a soft landing place each day—a quiet return to the love that holds you and calls you forward.