A prayerful look at your day
The examen is a simple practice often linked with Ignatius of Loyola, a Christian teacher from the sixteenth century. Its purpose is not to judge yourself harshly or hunt for mistakes. It is to slow down and notice your actual life with God, including the ordinary moments that can pass by unseen.
You might look back over a conversation, a disappointment, a kindness, or a moment when you felt unusually grateful. Then you bring it to God honestly. The psalmist asks God to search his heart and lead him in the right way, which captures the open-hearted spirit of this prayer (Psalm 139:23-24).
Search me, O God, and know my heart: try me, and know my thoughts: And see if there be any wicked way in me, and lead me in the way everlasting.
What people usually do
There is no single required method, but many people pray through five gentle movements. First, become aware that God is with you. Second, give thanks for particular gifts from the day. Third, review the day slowly, paying attention to what brought peace, love, fear, frustration, or temptation.
Fourth, speak plainly to God about what you notice. If you sinned, confess it and receive his mercy. If something hurt, tell him. If someone blessed you, thank him. Finally, ask for help with the next day. This echoes the call to test your own ways and turn again to the Lord (Lamentations 3:40).
Noticing without condemning yourself
An examen is not meant to turn into anxious self-analysis. Christians believe that God already knows us fully, and he invites us to come into the light rather than hide. When we confess our sins, God is faithful to forgive and cleanse us (1 John 1:9).
That means you can be truthful without despair. Perhaps you recognise impatience with your children, resentment towards a colleague, or a choice you wish you had made differently. Name it before God. Then receive forgiveness, make amends where you can, and ask for a changed heart.
If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness.
A simple way to begin tonight
Set aside five or ten minutes, perhaps before bed. Take a breath and remember that God is near. Thank him for one specific gift. Walk through the day from morning to evening, without rushing. Where did you give or receive love? When did you feel pulled away from what is good?
Finish with a small, practical request for tomorrow: patience in a meeting, courage for a hard conversation, or attentiveness to someone who needs care. You do not need impressive words. God welcomes sincere prayer, and he can use a regular, quiet habit to shape a more watchful and grateful life (Philippians 4:6-7).
Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus.