Spiritual formation is often shaped through small, repeated moments of attention. The daily examen is a prayerful way to look back over the day with God, not to judge yourself, but to notice where grace, resistance, and invitation have been present.
Begin by becoming still and giving thanks for one gift from the day. Then ask God to help you notice a moment when you felt most alive, connected, or at peace, and a moment when you felt drained, distracted, or closed off.
Bring both moments honestly to God. Receive forgiveness where it is needed, give thanks for what was life-giving, and ask for one grace to carry into tomorrow. Keep the practice brief enough to return to it consistently.