New YearCompass Meditation - Part 2

This is Part 2 of a YearCompass meditation.

In Part 1, we gained insight into the past year through a series of questions and exercises. In Part 2, we look towards the year ahead with clarity and intention. We will visualize the year to come and invite in the qualities you want to cultivate.

This meditation can be done in accompaniment to filling out the booklet, or as a stand-alone self-reflection tool.

Thank you to the YearCompass team for providing this life-changing tool free of charge.

Transcript

Welcome back to this year compass meditation part two.

In part one we took a look at the past year,

The last year and asked ourselves some questions in order to gain insight into the past year.

And now part two is about looking ahead towards this coming year,

Next year.

So make sure you have everything you need,

Pen,

Pencil or the digital copy of the year compass booklet.

Make sure you have maybe some water nearby.

Make sure you have some time,

Some uninterrupted time.

And we'll start with a bit of grounding.

So finding a comfortable position,

Making sure you're comfortable and warm enough.

Bring your attention to the surface of your body.

Feel what is underneath you.

Feel exactly what parts of you are touching a couch or a chair.

Feel the clothing on your skin.

Feel any air moving across your skin.

And notice how you're breathing.

Try to just allow the breath to happen on its own.

Feel how your body knows how to breathe all on its own.

And now we'll move into a bit of breathing exercises.

This is called box breathing.

So box breathing is when you inhale,

You hold full,

You exhale,

And you hold full.

And each part of this breath happens for the same number of counts.

So you inhale for four counts,

You hold for four counts while you're full.

You exhale for four counts,

And then you hold empty for four counts.

So you can imagine as we're doing this sort of drawing a box in your mind's eye,

On every side of the box is an inhale or an exhale or a hold.

Also,

It's important that when you are inhaling or exhaling that you're trying to really fill the lungs completely on the inhale,

And then empty them completely so that we have a really 100% fullness at the top and 100% emptiness at the bottom.

So we're going to start by inhaling for 4,

3,

2,

1.

Hold here at the top completely full.

4,

3,

2,

1.

Open the mouth,

Exhale it all out over 4,

3,

2,

1.

Hold empty.

4,

3,

2,

1.

And we keep going.

Inhale 2,

3,

4.

Hold 2,

3,

4.

Exhale 2,

3,

4.

Hold 2,

3,

4.

Inhale 2,

3,

4.

Hold 2,

3,

4.

Exhale 2,

3,

4.

Hold 2,

3,

4.

Inhale 2,

3,

4.

Hold 2,

3,

4.

Exhale 2,

3,

4.

Hold 2,

3,

4.

Two more rounds.

Inhale 2,

3,

4.

Full 2,

3,

4.

Exhale 2,

3,

4.

Hold 2,

3,

4.

Now just take a normal inhale,

A normal exhale.

And see if you can just observe the breath.

Sometimes the breath returns to its rhythm.

Sometimes not much happens at all.

And that's also fine.

Just watch your breath.

Coming in and out of this body.

Feel your body as a totality.

And the breath within the totality of the body.

And we're going to start with the questions.

But if you ever feel that you need a little more time in between questions or to continue grounding yourself,

Then feel free to just pause this and return.

So if you are with me in the booklet form,

Then we're on page 14.

And this page is about daring to dream big.

What does the year ahead of you look like?

Ideally,

What will happen?

What would happen in an ideal case?

This coming year?

And why will it be great?

You are welcome to visualize.

You're welcome to write,

To draw.

Again,

This page is about daring to dream big.

So let go of any expectations,

Any limitations.

Let go of the inner critic and dare to dream big.

No limitations.

Dare to dream big.

We're going to keep going.

But as always,

Feel free to pause.

Fill up this page of daring to dream big with your wildest,

Craziest dreams.

And we'll continue to the next page,

Page 15.

This page,

As we did for the last year,

Also looks at the different areas of your life.

There are eight areas that we're going to mention.

And you can take a look at each area of your life and decide your goals for each of them for the next year.

Put these goals on the page if you're writing or visualize them if you are not writing just yet.

The first step towards realizing these goals is identifying them.

So we'll get started.

The first area is personal life,

Family.

This is the first area.

What are the goals in this area of personal life and family?

What goals would you like to realize in the area of personal life and family?

The next area is career and studies.

What are your goals for next year in the realm of career or studies?

What would you like to realize next year?

The next area is friends and community.

What are goals that you have for the next year in this realm of friends and community?

What would you like to achieve?

What would you like to realize?

The next area is a few things in one.

Relaxation,

Hobbies,

Creativity.

So,

When you think about next year,

You think about goals that you might have,

Which ones fall into this realm?

Relaxation,

Hobbies,

Creativity.

What would you like to do in order to relax and rest and rejuvenate?

What would you like to do just for fun,

For interests?

How would you like to tap into your creativity next year?

The next area is physical health and fitness.

What goals do you have in the area of physical health and fitness for next year?

What would you like to achieve?

Continuing to the next area,

Mental health,

Self-knowledge.

What goals do you have in the area of mental health and in the area of self-knowledge?

The next area is called habits that define you.

What goals do you have in this area,

Habits that define you?

And we've reached the last area,

A better tomorrow.

What will you do next year to leave the world in better shape than you found it?

What are your goals for next year that contribute to a better tomorrow?

So,

We've done all eight areas of our life here.

Take a look at the page again.

Notice how things have arranged themselves into these eight areas.

As we discussed in part one,

Our lives are filled with different aspects,

Different areas,

And of course these areas are all interconnected.

Our life is a system.

But see how things have arranged themselves into these eight areas.

If you are not writing just yet,

See if you can take a sort of bird's eye view of the thoughts that popped up for you,

The goals that came into your mind when thinking of each area.

Personal life,

Family,

Career,

Studies,

Friends,

Community,

Relaxation,

Hobbies,

Creativity,

Physical health,

Fitness,

Mental health,

Self-knowledge,

Habits that define you,

And a better tomorrow.

The next page,

Page 16,

Is called Magical Triplets for the Year Ahead.

So we're going to go through and name little groups,

Little triplets of things.

If you're writing,

Go ahead and write.

If you're not writing just yet,

Then just see what pops up.

See if you can reach three things for each of these.

The first one is,

These three things I will love about myself.

Again,

These three things I will love about myself.

In the year ahead,

I will love these three things about myself.

Next one,

I am ready to let go of these three things.

In the year ahead,

Next year,

I am ready to let go of these three things.

In the year ahead,

These three things I want to achieve the most.

In the year ahead,

These are the three things I want to achieve the most.

These three people will be my pillars during rough times.

In the year ahead,

These three people will be my pillars during rough times.

These three things I will dare to discover.

In the coming year,

I will dare to discover these three things.

These three things I will have the power to say no to.

In the year ahead,

I will have the power to say no to these three things.

These three things I will make my surroundings cozy with.

In the year ahead,

I will make my surroundings cozy with these three things.

These three things I will do every morning.

In the year ahead,

Every morning,

I will do these three things.

These three things I will pamper myself with regularly.

In the year ahead,

I will pamper myself regularly with these three things.

These three places I will visit.

I will visit these three places in the coming year.

I will connect with my loved ones in these three ways.

In the coming year,

I will connect with my loved ones in these three ways.

With these three presents,

I will reward my successes.

In the coming year,

I will reward my successes with these three presents.

We have come to the end of our magical triplets section.

We're just going to take a brief check in with our body and with our breath.

Bring one hand to your chest,

One hand to your belly.

And just notice which hand is moving more.

Sometimes when we think about the future,

About our desires,

It can be very exciting.

It can also be a little anxiety-inducing.

And so see if you can send your breath deeper so that the hand on your belly is moving more than the hand on your chest.

You are welcome to stay here as long as you need to.

We will continue with six sentences about my next year.

So if you are not writing,

This one is great because you can just complete the sentence in your head.

Don't overthink it too much.

Just see what pops into your head.

If you're writing,

You're also going to complete the sentence.

So the first sentence,

This year I will not procrastinate anymore on this year.

I will not procrastinate anymore on next one.

This year I will draw the most energy from this year.

I will draw the most energy from this year.

I will be the bravest when this year.

I will be the bravest when this year.

I will say yes when this year.

I will say yes when this year.

I advise myself to this year.

I advise myself to and lastly,

This year will be special for me because we've completed our six sentences about the coming year and we're moving on to the next page,

Page 19.

And we're going to pick a word for the year ahead.

Pick a word that symbolizes the year ahead.

And this word will be a sort of reminder for you during the year.

You can look at this word if you need some extra energy so that you remember not to give up on your goals and your dreams.

Pick a word that will give you that little boost,

That energy,

That focus in the coming year.

All right,

Once you have your word for the next year,

We continue to your secret wish.

So unleash your mind.

What is your secret wish for the next year?

No judgment,

No limitations.

What is your secret wish for the next year?

And remember,

You can always ground yourself by putting one hand on heart,

One hand on belly,

Taking a belly breath or two,

Feeling your breath come in and out of your body.

Once you have your secret wish,

Let's take a big inhale through the nose.

Hold for a second,

And then open the mouth and exhale,

Sigh it out.

Congratulations,

You've just planned your year,

Your next year.

The last page of this booklet is really beautiful.

It asks you to sign and date underneath the words,

I believe anything is possible this year.

Let's say it again,

I believe anything is possible this year.

So maybe it's time for you to personally sign and date this last page,

Page 20.

Maybe in your mind,

You sign and date.

You acknowledge and take this statement to heart.

I believe anything is possible this year.

We are committing to that statement.

On that note,

Thank you so much for joining me for this two part year compass meditation.

Again,

My name is Suzanne,

And I wanted to thank the amazing your compass team.

They craft this booklet every year with a lot of love.

It's a team from Budapest,

Hungary,

An international team.

And they offer this truly life changing tool free of charge in different languages,

In different formats.

And if you enjoyed the your compass,

If you enjoy the meditation,

Go ahead and tell a friend so that we can share this tool and help people gain insight into their lives.

Thank you for joining me and have a wonderful year.