Hi,
I'm Jenny Mayo and welcome.
Whether it's the start of a new year,
A new time in your life,
Or just a moment when you'd like to reflect and refocus,
This meditation will help you get more clear on what you'd like to call into your days.
We'll start by finding a comfortable seat or perhaps lying down.
Take any shifts you might need to get yourself comfortable.
And close the eyes if you like.
Let's give ourselves a moment here just to allow the body to land.
Feeling all the points of contact you're making with whatever is holding you up.
Over the next few breaths,
Just starting to soften your body slightly into that support.
Letting the body begin to feel safe,
To feel supported.
We'll take two deep clearing breaths together just to release any heaviness,
Anything that might be lingering from before this session.
Let's exhale to prepare.
Long,
Slow inhale through the nose.
Releasing with a sigh through the mouth.
And again,
Inhaling deeply through the nose.
What can you release on the exhale?
Return to your natural breath.
Starting to see if you can allow your swirling breath to begin softening your torso.
Just making a little more space.
Letting any stickiness,
Any heaviness just dissolve for your exhales.
We'll just move through a short body scan here.
Just again,
Making a little more space or possibility for all the good.
Let's start with our head,
Our jaw.
Aware of sensation and softening anything,
Willing to soften.
Shifting through the neck.
Tops of shoulders and shoulder blades.
Your collarbones,
Upper chest and heart.
All the way down your arms.
Softening through the whole torso,
The belly,
The back.
The hips,
The pelvis.
Thighs,
Front and back.
Shins and calves.
And finally,
Your feet.
Just taking in your body for the next few breaths,
Aware of the space inside.
The space that's right beside you.
Starting to draw your attention to your heart center.
Just breathe here for a moment.
And asking your beautiful,
Pure heart,
How would I like to feel in coming months,
In the coming year?
What feeling would I like to cultivate,
To experience more often in my life?
Trusting what arises,
Just starting to breathe it in.
Imagining what that would feel like if you experienced it in your life already today.
If you're having trouble accessing that feeling,
Sometimes it's helpful to think of a moment in your life when you experienced that feeling.
Just conjuring it back up in your mind's eye and all of your mind's senses.
Just really feel it and inhabit it once more in this moment.
Now beginning to ask yourself,
What helps me experience this feeling in my life?
What activities,
What actions,
Habits of mind,
People,
Places,
And so on,
Allow me to cultivate or access this feeling?
Just giving yourself a few breaths to really be and breathe with each thing that comes to mind.
Stay here for just another moment.
Now asking your beautiful heart,
What else might I like to call into my life in coming months,
In the coming year?
In coming months,
Coming days?
Again,
As each thing comes to mind,
See if you can give it a little space,
Really allow all of your senses to breathe with it for a few moments.
I feel its presence in your life already.
What would I like to call into my days,
Into my life?
Finally,
Our last moments together here,
Picturing ourselves several months or even a year down the road,
Just see yourself having already lived all of these experiences,
All of these feelings.
What does that feel and look like?
And take your last few breaths here.
Softly begin deepening the breath,
Drawing it into your belly.
Start to notice the sensation of your body in whatever space you're in,
The feeling of air as it passes your skin.
Gently starting to take some small movements,
Maybe wiggle fingers,
Toes.
Starting to roll out wrists and ankles,
Head can roll side to side gently.
Let's take one last deep breath in together.
Exhale,
Softly release your beautiful intentions and vision into the world.
Thank you so much for meditating with me today.
