Welcome to this guided meditation to give gratitude and honor the passing year.
This is your moment to pause,
To rest and to honor the wholeness of this year.
And not from a place of judgment or categorization,
But from a place of witnessing.
A moment to see beyond the good or bad,
Success or failure,
And simply open to all that has unfolded.
This meditation invites you to connect with your heart,
To cultivate gratitude for all that is and to align yourself with the quiet wisdom that resides within you.
Wherever you are,
Whoever you are,
Know that you are already complete and nothing is missing.
Whenever you are ready,
Let's begin.
Find a comfortable position,
Either seated or laying down.
Let your body settle into the surface beneath you,
Supported and held by the earth.
Close your eyes gently and bring your awareness to your breath.
Feel the natural rhythm of your breathing.
No need to change it,
No need to control it.
Simply observe the inhale and the exhale.
As you breathe in,
Feel the air entering your body,
Nourishing your body.
And as you breathe out,
Feel yourself releasing the tension,
Letting go.
With each breath,
Allow yourself to arrive more fully in this present moment.
With each breath,
You are arriving here in the now.
Now bring your attention to your heart.
You may place one or both hands gently over your heart if that feels comfortable.
Feel the warmth of your hands,
The subtle beating of your heart.
It is this heart that has carried you through this year,
Moment by moment,
Beat by beat.
Honour its steady presence,
Honour its support.
And now,
Let's take a moment to honour the body that has moved through this year.
Bring your awareness to your feet,
The soles of your feet,
The toes.
Feel the connection to the earth,
The fundaments supporting you.
Move your attention up through your legs.
Your heels.
Your ankles.
Up to your hips.
To your torso.
Your neck.
As you scan your body,
Notice any sensations that arise.
Notice without judgement.
Whether there is tension or ease,
Know that both are simply part of the experience of being.
Your body is your vessel,
Your companion.
Take a moment to thank it for carrying you all this year.
Feel the immense gratitude.
Gratitude for your physical body that allows you to be here in the now.
To mind the year that is passing,
But not as a list of events or achievements,
But as a flow of moments,
One leading to the next.
Allow memories to arise naturally,
Without grasping or pushing anything away.
Perhaps there were moments of joy,
Love,
Big or small,
Moments of laughter,
Of intimacy.
Feel the gratitude for the lightness they brought,
However fleeting.
Let your heart gently whisper,
Thank you.
And now,
Perhaps there were moments of challenge,
Pressure,
Times when you felt tested.
Without labelling these as good or bad,
Can you sense the wisdom they offer?
The growth,
The resilience,
The understanding that emerged.
Can you witness them as gifts?
Let your heart softly say,
Thank you.
And perhaps there were moments of stillness,
Of quiet in between spaces when nothing seemed to be happening.
These too are part of the whole.
Feel gratitude for the rest,
For the pause,
For the silence.
And as you hold these moments in your awareness,
Notice how each one is simply a puzzle piece that all come together beautifully.
No moment is separate from the others.
Now shift your awareness through the vast room of your heart.
Feel into its openness,
Its capacity to hold all things,
Joy and sorrow,
Ease and difficulty,
Light and shadow.
Now bring to mind someone or something you feel grateful for.
It could be a person,
A place,
An experience,
Or even the simple gift of this breath.
And as you hold this in your heart,
Allow gratitude to arise naturally.
Not forced,
Not churned,
Just a quiet recognition of connection and appreciation.
Now expand this feeling of gratitude outward.
Let it grow beyond one person,
One experience.
Imagine it encompassing all of life,
The known and the unknown,
The seen and the unseen.
Gratitude not for specific outcomes,
But for the sheer existence of being.
And as you sit with this expansive gratitude,
Notice how it feels in your body.
Is there warmth,
Lightness,
Or perhaps simply a quiet presence?
Allow yourself to rest here,
To simply be.
The pleasant fall of your chest.
Notice how the air moves in and out.
Notice how it is a reminder of the constant flow of life.
And when you are ready,
Begin to wiggle your fingers and your toes,
Gently bringing movement back to your body.
If your eyes are closed,
Let them open softly,
Taking in the space around you.
And before we end,
Take a moment to silently thank yourself for showing up today.
For your willingness to pause,
To reflect,
To be present.
This is your practice,
Your offering to yourself and the world.
And as you move forward into the new year,
May you carry this sense of wholeness and gratitude with you.
And not as something to strive for,
But as something that has always been there,
Waiting for your recognition.
Thank you for sharing this time and space.
May you walk into this new year with an open heart and a curious mind.
From my heart to yours,
Thank you.
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