Hello and welcome to this guided meditation on gratitude for the past 12 months.
I'm Leo Maceo,
Psychotherapist and Mindfulness Meditation Educator.
I hope this meditation will support you on your journey.
Let's begin by connecting to the breath.
Slowly and deeply take a few breaths,
Inhaling and feeling the air entering your body,
Your chest inflating,
Your belly rising.
Notice the movement of your body as you breathe in and out.
This is life flowing through you.
Slowly and gently exhale through your nose,
Drop your shoulders and relax.
Your chest deflates and your belly falls.
Notice the movement of life inside you.
You are alive here,
Right now.
So,
Smile and relax.
Let it go.
Keep breathing naturally and mindfully,
Allowing your breath to return to its natural rhythm.
Whatever happened in the last 12 months stays there,
In the past.
Let's celebrate each moment as it happens,
Right here,
Right now.
Celebrate a beautiful new beginning with every breath and let's be grateful for another year,
Another opportunity to begin again.
Smile and be grateful for being here,
For being alive right now.
Grateful for the breath,
For the fresh air nourishing the body.
Grateful for the ability to see,
To hear the voices of your loved ones,
To touch and be touched by those you care about.
Grateful for the ability to smell and taste good food.
No matter how challenging the past 12 months have been,
Look back with gratitude for lessons learned.
Challenges have made you stronger.
Take life one breath at a time,
One day at a time.
Grateful for each new day,
Each new step you made,
Each new beginning,
Each moment,
Each opportunity to take life as it comes,
With courage,
With love and care,
With gratitude for being here just as we are.
The Dalai Lama wisely reminds us that if it can be solved,
There is no need to worry and if it can't be solved,
Then worry is of no use.
I will leave you now to reflect on what happened in the last 12 months.
Think of positive and negative experiences too.
Whatever happened stays there,
In the past.
Be kind to yourself,
Undertake these experiences as lessons.
You can't change what happened,
But you can change the way you receive it.
What have you learned?
Reflect on what you learned with kindness,
Compassion and gratitude to what it brings you.
What have you learned in the last 12 months?
As we step into this new year,
Let's embrace the promise of fresh starts and new opportunities,
Each day is a blank page waiting to be filled with our dreams,
Inspirations,
Aspirations,
Acts of kindness.
Let's carry forward the lessons we've learned,
The strength we've gained and the hope that has kept us moving forward.
May this year bring you moments of joy,
Growth and fulfillment.
Embrace the challenges with courage,
Knowing that each obstacle is an opportunity for growth.
Let's cherish the small victories and celebrate the big ones.
Surround ourselves with love,
Positivity and the belief that you have the power to create a beautiful future.
Remember,
Every sunrise brings a new chance to begin again.
Let's welcome this year with open hearts and minds,
Ready to make the most of every moment.
Here's to a year filled with hope,
New beginnings and endless possibilities.
This meditation is now coming to a close.
Gently start moving your feet and toes,
Hands and fingers.
When you are ready,
Blink your eyes open.
Wishing you,
Friend,
A successful and peaceful year.
Namaste.
