Welcome,
And thank you for being here today.
As we step into a new year,
This is a perfect time to reflect and set intentions.
Unlike resolutions that can feel rigid or pressuring,
Intentions are heartfelt guides rooted in how you want to live and feel.
This meditation invites you to explore your desires for the year ahead,
Not just in terms of achievements,
But through feelings,
Relationships,
Goals,
And meaningful experiences.
I now invite you to settle into a comfortable position.
Close your eyes if you'd like,
And take this time for yourself.
Begin by connecting with the breath.
Take a deep inhale through your nose,
Filling your lungs completely,
And exhale slowly through your mouth,
Releasing any tension.
With each inhale and exhale,
Feel yourself becoming more present,
More at ease,
And more open to this moment.
I invite you to bring your awareness to your heart space.
If it feels comfortable,
Place your hand over your chest,
And as you breathe,
Ask yourself,
How do I want to feel in this new year?
What emotions or states of being do I want to invite into my daily life?
You might think of feelings like peace,
Vitality,
Love,
Creativity,
Or confidence.
Let these words or emotions come to you naturally without overthinking.
Notice how these feelings resonate in your body.
Do they bring warmth to your chest,
A lightness to your breath?
Let these feelings settle into your heart,
Knowing they could guide your choices and actions in the year ahead.
Now turn your attention to the relationships in your life.
Think about the people who uplift you,
Inspire you,
Or make you feel seen and valued.
How can you nurture these relationships in meaningful ways?
Ask yourself,
Are there relationships I need to release or shift to create more harmony in my life?
Who do I want to deepen my connections with this year?
And how can I show up authentically and compassionately to the connections with others?
There's no need to rush or judge these reflections.
Simply let them arise and observe them with kindness.
Trust that by honoring the relationships that matter,
You're creating a circle of support and love.
Let's take a moment to reflect on the goals or areas of growth that feels most important to you right now.
Ask yourself,
What am I curious about or excited to explore this year?
Your goals don't have to be grand.
They could be about building consistency in small habits like journaling or moving your body.
They might involve learning something new,
Taking time to rest,
Or saying yes to an opportunity you've been hesitant about.
As these goals and ideas come to you,
Remember growth is a journey.
Be gentle with yourself and trust that each step,
No matter how small,
Is meaningful.
Now shift your attention to the experiences you'd like to invite into your life this year.
Ask yourself,
What moments or experiences would make me feel most alive and fulfilled?
What can I say yes to that brings me joy,
Curiosity,
And wonder?
This might include spending time in nature,
Trying a creative activity,
Traveling somewhere new,
Or simply creating more time for rest and stillness.
As you reflect,
Allow yourself to feel open and receptive to these possibilities.
These experiences are not about filling your calendar,
But about filling your heart.
And as we near the end of this meditation,
Take a deep breath in and exhale fully.
Bring all the reflections and feelings you've gathered into one clear attention for the year ahead.
Silently affirm,
I set my intention to live with openness in my mind and compassion in my heart.
I will nurture connections.
I will pursue growth aligned with my values and welcome experiences that bring joy and purpose into my life.
Trust that with care and attention,
This intention will grow and flourish in its own perfect time.
Take a moment of gratitude for this time you've given yourself to reflect and set intentions.
And when you're ready,
Gently bring movement back to your fingers and toes.
Open your eyes and return to your space with a renewed sense of clarity and purpose.
Thank you for meditating with me.
If you found this meditation therapeutic or beneficial to your well-being,
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