Let's begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long,
But with a natural curve in the lower back.
You can close your eyes or keep them soft and gaze downward a few feet in front of you.
Allow your belly and shoulders to relax.
Take a full breath in and a long breath out.
Another full deep breath in and a long soft breath out.
And then allow the breath to find its natural rhythm.
Allow yourself to be fully present,
Resting on the breath.
Notice the points of contact between your body and the surface beneath you.
With each inhale,
Invite presence.
With each exhale,
Invite a little more ease.
Bring gentle attention to your feet.
Notice any sensations around your feet.
Warmth,
Perhaps warmth,
Coolness,
Tingling or nothing at all.
Slowly move your awareness through your legs,
Hips and torso.
If you notice any tension,
See if you can breathe into it.
Allow the muscles to soften without forcing.
Then bring attention to your shoulders,
Both hands,
Fingers,
Fingertips.
Going up,
Bringing attention to the neck and face.
Relaxing your jaw,
Softening your forehead,
The space between your eyes.
Let the face be soft.
And feel your whole body breathing together.
Present,
Alive and open.
Today's meditation is a chance to connect with the part of you that wants a life of meaning and fulfillment.
To notice how you care for yourself and others.
And explore how you can show up at your best to meet life's challenges and life's beauty.
Imagine a quiet,
Safe space inside yourself.
This is a place to pause,
To listen,
To connect.
You might like to imagine this moment as a gentle threshold.
Letting go of what no longer serves you.
And opening to new possibilities.
Silently say,
I pause.
I listen.
I allow what is.
Allow your mind to rest as questions and words arise naturally.
Resist the urge to solve or fix and just let ideas come organically.
And if nothing arises,
Simply return to the breath.
Observing with openness.
Gently bring to mind a vision of a positive future you feel drawn toward.
Ask yourself,
What kind of year,
Life or experience do I feel deeply moved toward?
Notice the thoughts,
Feelings and images that come to mind.
Breathe in and out,
Letting them unfold.
Ask yourself,
How can I show up in a way that is meaningful?
Allows this positive future to unfold.
How can I be fully present for the opportunities I encounter?
How do I want to be in relation to others?
What might get in the way and how could I move beyond it?
What skills or qualities will help me get there?
Visualize yourself already living aspects of this future.
See the actions you took to get there.
Spending time with loved ones,
Cultivating a daily practice,
Learning new skills,
Connecting with others.
Notice what it feels like as you imagine yourself doing something.
How do you feel it in your body?
Can you stay present with this feeling?
Now,
Gently notice a word,
Phrase or intention that aligns with this vision.
It could reflect a quality,
A focus or a feeling that supports your positive future.
Notice how it feels in your body.
Perhaps grounding,
Supportive.
There is no right or wrong word.
This word,
This intention can guide you in the new year or any day you return to this meditation.
Helping you live more fully,
Aligned with your values.
Now,
Bring your attention back to the breath and your body.
Feeling supported,
Present and alive.
Take a final moment to honor this pause,
Your listening.
The intention or vision that you've discovered.
Silently say,
I carry this intention with me as I move through the day,
Weeks,
Months ahead.
Gently deepen your breath.
Wiggle your fingers and toes.
And when ready,
Open your eyes.
