Welcome.
This is your time to pause,
To breathe,
To gently let go.
A moment to rest,
To settle and to come back home to yourself.
As one year closes,
Another begins.
We allow ourselves to slow down and reflect,
To release what no longer serves us,
To reconnect with gratitude for the journey so far and to step forward with hope,
Clarity and an open heart.
Let's begin the meditation.
Gently close or soften your eyes and start to notice how you're feeling today.
Become aware of your surroundings,
The space you are in and any sounds around you.
Allow sounds to come and go,
Knowing nothing needs your attention right now.
Breathing in,
Breathing out.
As you breathe,
Release physical tension,
Mental clutter and emotional weight.
And gently thank yourself for taking this time for self-care.
Begin to gently anchor your attention to the breath.
Breathing in,
Breathing out.
Set an intention to be fully present.
Feel the breath come in and feel the breath go out.
In.
If the mind wanders,
Gently bring it back again and again to the simple rhythm of the breath.
Breathing in,
Breathing out.
As you breathe in,
Notice any areas of tension.
And as you breathe out,
Soften and release that tension.
On your next inhale,
Imagine the spine softly lengthening.
A gentle sense of space from the base of the body all the way to the crown of the head.
As you exhale,
Allow the shoulders to soften and drop,
Letting the body settle more deeply.
Now soften the face,
The forehead,
Eyes,
Cheeks,
Mouth and jaw.
Relax the shoulders.
Soften the arms and hands.
Allow the belly to be at ease.
Release the hips,
Legs and feet.
Notice a growing sense of ease throughout the body.
I invite you now to reflect on the year that has been.
What are you proud of this year?
What moments brought you joy?
And what did you learn about yourself?
Acknowledge the challenges that shaped you and the strength you discovered along the way.
Offer yourself compassion and gratitude for all you have navigated.
Visualize yourself standing at the edge of a calming flowing river.
With each exhale,
Release into the river anything you no longer need.
Regrets,
Disappointments,
Worries or unfinished stories.
Watch as the current gently carries them away.
Feel the lightness that comes with letting go,
Creating space for what is to come.
Say to yourself,
Thank you for the journey.
Allow gratitude to fill you from head to toe.
Warm,
Steady and nourishing.
Now turn your awareness gently towards the year ahead.
Imagine it is a blank canvas,
Open and full of possibilities.
With each breath,
Invite a sense of hope and optimism.
Breathing in,
Breathing out.
What intention would you like to carry forward?
Thought,
Peace,
Self-care,
Clarity or joy.
Allow this intention to rest in your heart and repeat to yourself,
I trust that the coming year will bring me exactly what I need.
We will now begin to bring back awareness to the body.
Notice the surface beneath you,
The space around you.
Take a few more nourishing deep breaths.
And when you're ready,
Start to bring some movement into the body,
Wiggling your fingers and toes.
Blink your eyes a few times.
And when you're ready,
Open your eyes.
Take one final deep breath in.
And as you exhale,
Release a soft sigh of gratitude.
May this sense of calm,
Gratitude and quiet joy remain with you as you move into the year ahead.
