In today’s fast-paced world, finding time for self-reflection can be challenging. One practice, refined by Daniel Millsap for modern use, is the Daily Examen — a mindfulness-based reflection technique rooted in Ignatian spirituality.

What Is the Daily Examen?

Originally developed by St. Ignatius of Loyola, the Daily Examen was designed to help individuals grow in spiritual awareness. It involves five key steps:

• Gratitude
• Review
• Contrition
• Forgiveness
• Renewal

Adapting the Examen Across Belief Systems

For Faith-Based Traditions

• Buddhism: Mindfulness and non-attachment
• Islam: Daily muhasabah (self-examination)
• Hinduism: Self-inquiry (Atma Vichara)
• Judaism: Reflection during the evening Shema

For Secular Practice

• Improves emotional regulation
• Supports goal setting
• Reduces stress

Step-by-Step: How to Practice the Examen

1. Find a Quiet Space

2. Set Aside Time (10–15 minutes)

3. Center Yourself with Deep Breathing

4. Review the Day

5. Acknowledge Areas for Growth

6. Express Gratitude

7. Set an Intention for Tomorrow

8. Close with Stillness or Affirmation

Final Thoughts from Daniel Millsap

Whether spiritual or secular, the Daily Examen offers a timeless structure for personal growth. Integrating this practice into your daily life can foster resilience, purpose, and emotional clarity. For more reflections by Daniel Millsap, explore the Insider Report.