Stepping Into The Year Ahead

This gentle 5-minute meditation offers space to acknowledge the year behind you while opening to the hope and potential of the year ahead. You’ll be guided to release what no longer needs to be carried and settle into a sense of calm, grounded presence. Rather than focusing on resolutions, this practice invites you to plant a simple, supportive intention. Leave feeling steadier, lighter, and open to what’s unfolding next.

Transcript

Welcome to a dash of meditation.

In this practice,

We will honor what this past year provided and open ourselves up to what's ahead.

Begin by settling into a comfortable seat and gently close your eyes.

Take a deep,

Expansive inhale through the nose and exhale through the mouth.

Let it go.

Once again,

Deep breath in through the nose,

Filling all the way up.

Exhale through the mouth,

Emptying completely.

Now,

Return to a breath that feels natural for you.

Begin to feel the weight in your seat,

Supported by the chair or earth beneath you.

See if you can soften the spaces that feel tight or tense.

The eyes,

The eyebrows,

The micro-muscles around the eyes,

The jaw.

Drop the shoulders,

Relax the belly.

There's nothing to force,

Just space to arrive.

On your next breath,

Gently acknowledge the year behind you.

Not to analyze or replay,

Just recognize that you showed up.

You moved through moments both light and heavy.

Say silently to yourself,

That was enough.

Imagine setting the past year down to the ground,

And in doing so,

Releasing its weight.

Now,

Bring your awareness to the space ahead,

A new year opening,

Not demanding answers,

Only offering possibility.

Notice any sense of hope that might be present,

Even if it feels small or fragile.

Bring one hand to your chest,

And feel your heart beating,

And the rise and fall with each breath.

Now,

Gently ask yourself,

Without pressure,

What would I like to grow in the year ahead?

Not a resolution,

Not a perfect version of yourself,

Just a quality that feels supportive.

It might be peace,

Courage,

Stability,

Joy,

Rest,

Or connection.

Let this intention form organically.

Now,

Imagine this intention as a small light within you.

With every breath,

Feel it expand just slightly,

Not forcing growth,

Simply allowing potential.

Trust that this year holds room for change,

For healing,

And for moments you haven't even imagined yet.

Take one more deep inhale through the nose,

Exhale,

Let it go.

And when you're ready,

Open your eyes and come back to your space.

Until next time,

Move forward with openness and trust in what's unfolding.