Welcome dear friend,
What a year it has been.
And just like that,
We blink and the year is already over.
Yet even as the year ends,
We can still feel the weight of the experiences we've carried.
You know some are bold and unforgettable,
Others quietly blend into the background.
But here's the thing,
These moments,
Even though they are part of our past,
They help shape us.
So the goal is to ultimately make peace with these experiences and learn from them,
And welcome the new year with open arms,
Carrying more wisdom,
New experiences,
And welcoming a fresh start.
So let's take that first step.
Begin by finding yourself seated comfortably with your back upright and gently close your eyes.
Let's take a deep breath in through the nose,
And slowly exhale,
Relax as you breathe out.
Take another deep breath in,
And slowly breathe out feeling a little more relaxed.
And when you breathe out,
Find your breath's natural rhythm and follow each inhale and each exhale.
How does your body feel in this moment?
Is there any tension?
And if there is,
Notice where it lies,
Acknowledge it,
And then when you're ready,
Relax the muscles involved.
Think back over the year that has passed.
Let's reflect on some of the heavy moments that stand out,
The challenges,
The setbacks or even the emotions you found difficult to navigate.
Think of the first one that comes to your mind.
What did this moment teach you?
How has it helped you grow?
Is there another moment that comes to your mind?
That's fine,
Just acknowledge it,
And again,
Reflect on what you have learned and how this experience has helped you grow.
I'll give you another minute,
Take your time,
There's no rush.
It's ok to feel sadness,
Frustration or even anger as you recall these moments and times.
Let these emotions surface and let them flow naturally,
Without any judgement.
Now I want you to say the following to yourself and repeat after me,
I did the best I could with what I knew at the time.
And that is enough.
And for the next minute,
Keep repeating this delicately to yourself and say it like you mean it,
I did the best I could with what I knew at the time.
And that is enough.
I'll give you the floor and be back in a minute.
Notice the sensations of the air flowing in and out through your nostrils.
Feel the rise and fall of your chest.
Notice your stomach inflating and deflating like a balloon.
And relax your muscles if any may be tense.
And together,
Let's take another deep breath in through the nose,
And slowly exhale and relax a little more as you breathe out.
Let's now reflect on some of the moments that made you smile,
Your brightest moments.
It could be a connection with a loved one,
A goal you may have achieved or even something as simple as enjoying a sunset or a compliment or a kind word you may have received from someone.
When you look back,
Which moments stand out to you the most?
Notice how each moment made you feel.
Notice how you feel by just reflecting on these moments.
And you can invite in as many positive memories that may have brought you joy for the year when you want.
Feel the warmth these moments have brought in.
And just relish in this reminder of the beauty you have experienced this year.
And know that from each of these moments,
Positive and negative,
You have grown into a more complete person.
You've learned something of value and whether it is conscious or not,
You will take these lessons with you for years to come.
Now,
Let's release these heavy moments as we welcome our new beginnings.
Take a deep breath in through the nose as deep as you can and hold.
When you're ready,
Purse your lips and exhale your first heavy moment out into a balloon.
Imagine you're breathing it out into a balloon as the balloon inflates.
And then,
When you fully exhale,
Take another deep breath in and exhale the next heavy experience into this balloon.
And notice the balloon inflate further.
Once the balloon has captured it all,
Let's do this one more time.
Breathe in as deep as you can and exhale one more moment of heaviness from last year into this balloon as it grows now into a large balloon,
Holding in it everything from your year.
Now tie this balloon up and let it go.
As you let go,
The balloon flies into the sky and say the following as it departs.
I release what no longer serves me.
I am free to move forward.
Notice how you feel a little more relieved.
Let's take a deep breath in together and slowly exhale.
Go back to your breath's natural rhythm.
Notice the sensations of your breath.
Where in your body do you feel the breath the most?
Now think of what you would like to invite into your life this year.
Joy,
Connection,
Growth.
Have a moment and think about what it is that you would like to invite into your life.
Notice how you would feel when you're living this quality.
What kind of person do you want to be in the coming year?
Imagine this person that you want to be.
What accomplishments do you want?
What qualities do you want to carry?
Are there any new habits you would like to adopt?
Now set one goal you would like to achieve this year.
Just one goal.
And now think of a goal you would like to achieve in the next month.
Goals don't always have to be large.
You can start small.
It's small achievements that create the inevitable,
Meaningful ripple effect and lasting long-term change.
So choose something realistic and achievable.
And lastly set an intention for today.
How would you like to see the rest of today unfold?
And repeat after me.
I welcome the new year with an open heart and a clear mind.
I'm ready to embrace the opportunities it brings.
And let's take one more deep breath in as deep as you can.
And slowly breathe out and as you exhale,
Feel yourself rooted in this moment.
You feel ready to step forward into the new year with courage,
Strength and peace.
And you can carry this sense of clarity and hope with you into the new year.
And trust that everything,
Everything is going to be amazing.
You have got this.
Thank you so much for sharing this special moment with me.
I'm truly honored.
And may this year bring you everything you need to thrive.
Much love.
Thank you.
