Hey everyone,
Happy new year.
As we step into a new year,
Many of us are setting intentions and inviting in new exciting opportunities,
And that can feel very energizing,
Enlivening,
For a good reason.
But it's also natural to encounter setbacks,
And that's today's meditation.
We're going to work with setbacks and renew our intentions,
So that when we're inevitably in our humanness and we fall short,
We can gently bring ourselves back.
Let's start with taking a deep breath in.
Now,
Let's just stay with noticing the breath for a moment,
And becoming aware of your breath,
Noticing it without trying to change anything.
Let it be.
Experience it fully as it is.
Maybe here you can soften by dropping the shoulders,
Releasing the forehead,
The jaw,
The chest,
The stomach,
Anywhere where you feel that you can soften and let go of any tension.
Don't force it though,
Wherever it feels natural.
Now,
Bring to mind a recent moment where you feel like you've stumbled.
Maybe you missed a workout,
Reacted to a loved one in a way that you wish you hadn't,
Where you simply just fell short of a goal.
Imagine it,
Be with it.
And notice what it feels like in your body as you recall this moment.
Maybe there's some tension or constriction.
It's okay.
Don't try to change it,
But be aware that it's there.
It's not the only part of your body,
But it's there,
This constriction.
And take a deep breath in and out.
I'm going to offer you some phrases to help you regroup,
To help bring you back to center,
To help you work with this constriction.
Let's try it.
Inhale,
I am human.
Exhale,
I can begin again.
Inhale,
I am human.
Exhale,
I can begin again.
Inhale,
I am human.
Exhale,
I can begin again.
Inhale,
I am human.
And exhale,
I trust the process.
Inhale,
I am human.
And exhale,
I trust the process.
Now imagine yourself standing up and brushing off the dust,
Shaking out any frustrations,
Getting yourself ready to take a step forward,
Preparing yourself to take the next right action,
And see that next step in front of you.
Not a big jump,
Just one small meaningful action you can take and see yourself moving in that direction.
And notice what it feels like to take that next right small action.
Take another deep breath in,
Filling yourself with energy and hope.
And exhale slowly,
Releasing all self-judgment.
Inhale,
Filling with hope and energy,
And exhaling any self-judgment or criticism.
And when you're ready,
Begin to move gently,
Sway side to side,
And open your eyes.
And I welcome you to come back to this practice whenever you're feeling a little bit tired,
Or feeling down,
And that it helps you take one small step forward.
