Welcome to this New Year Meditation.
Please begin by getting into a comfortable seated or supine position,
One where you can remain relaxed but awake and aware at the same time.
Now gently close your eyes.
Once you've settled in,
We'll take several cycles of deep breaths using a 4-5-6 rhythm.
So that means in for 4,
1-2-3-4,
Hold for 5,
1-2-3-4-5,
And out for 6,
1-2-3-4-5-6.
And again,
In for 4,
1-2-3-4,
Hold for 5,
1-2-3-4-5,
And out for 6,
1-2-3-4-5-6.
And go ahead and repeat this cycle once more on your own.
Now as you allow your breath to return to its natural rhythm,
I invite you to reflect on this past year.
Let's start by bringing to mind something for which you were really grateful this past year.
It could be anything from a precious moment to a major life change.
If you had a difficult year,
It could be a gesture of support you received or a resilience you found within yourself.
Whatever it is,
See if you can paint a picture of it in your mind's eye in as much detail as possible.
And as you breathe in and out,
Direct a sense of gratitude toward it.
Let your whole body feel deep gratitude for whatever gift or blessing this past year brought you.
You might wish to place a hand on your heart as you soak in this gratitude.
Next,
Bring to mind something that you wish to let go of from this past year.
It could be a situation that your mind has been stuck on,
Or a habit that is no longer serving you,
Or a challenging relationship that has run its course.
Please visualize whatever it is you would like to let go of,
Continuing to breathe in and out and paying close attention to how it feels in your body to stay with this image.
Next,
I invite you to imagine yourself releasing this burden in some way.
Perhaps you cast it off into the wind,
Or toss it into the flames of a bonfire,
Or maybe you simply place it on the ground and walk away,
Forward into the new year.
Feel in your whole body what it is like to let go of whatever you've been carrying.
Finally,
Let's bring to mind an intention that you wish to set for the new year.
I'd encourage you to select something that you can choose to practice each and every day,
No matter what circumstances arise.
Maybe you wish to be present with your loved ones,
Or to appreciate the small moments,
Or to open your heart to all that life brings.
Whatever your intention,
See if you can picture yourself enacting it,
And notice what that feels like in your body.
And as you hold this image in your mind's eye,
I invite you to state your intention to yourself,
Either internally or aloud.
Now take a few cycles of breath here,
In and out,
Letting your whole body absorb this intention.
A new year brings an opportunity to honor all that you have experienced in this past year,
And to look ahead at the next one with its promise of change and renewal.
Now go ahead and gently open your eyes.
Thank you for meditating with me today.
I wish you a beautiful new year.
