Welcome to this guided meditation that will help you refine your New Year's intention while also celebrating creativity as a form of listening.
To begin,
Find a comfortable seat,
And you may be in a chair with your feet on the floor or on a cushion with your legs crossed.
Take a moment to let your hands rest wherever they're comfortable.
This could be on your knees,
In your lap,
Or with your palms up or down.
As we begin,
Close your eyes if that feels right,
Or soften your gaze as you focus to a spot in front of you.
Today,
We begin by noticing the breath.
Just noticing.
Notice the inhale,
The exhale,
And the pause between.
Now,
Bring your attention to the base of your spine.
Notice where your body makes contact with the chair or cushion beneath you.
Notice the sensation of your body feeling this support.
As you notice this,
Take a breath into the places where your body feels that support,
And then exhale slowly.
As you continue with the breath,
Move your awareness upwards through the body.
Notice first your feet,
Your calves and shins,
Your knees,
The tops of the legs.
Notice your sitz bones,
Your low back and belly.
Move your awareness up the spine,
Noticing the backside ribs,
Your heart center,
The front side ribs,
Back to heart center,
And then moving up,
Noticing your shoulders.
Notice if you feel any tightness or gripping in the legs or in the shoulders.
And breathe into those places on the inhale,
And then on the exhale,
Allow the body to soften.
Now,
Continue moving your awareness down through the arms,
The elbows,
The forearms,
The wrists,
The tops of your hands,
The palms of your hands,
And your fingertips.
Notice if there's any sensation or electricity in the fingertips.
It's okay if you don't notice a sensation,
Simply notice.
And then bring your awareness up through the arms and shoulders,
Up through the neck,
Noticing the back of the head,
The ears,
The cheekbones and jawbone,
Noticing the tip of your nose,
The bridge of your nose,
And your eyes.
Notice also your eyebrows and forehead.
Again,
Notice if there's any tension,
Gripping or tightness through the jaw,
Through the eyes and eyebrows and forehead.
And notice if you can soften,
Soften through the face.
Now noticing the crown of your head,
The whole right side body,
And the whole left side body.
Now notice the whole body,
Notice the whole body,
Taking one more deep breath in,
Pausing,
And a long breath out,
Again pausing.
Now allow your breath to come back to natural and bring to mind your new year's intention.
This might be a resolution you set,
Or it may be a change that you're trying to make.
Notice what word or words come to mind when you think about that intention.
Just notice the word or words without editing,
And repeat them to yourself silently a couple of times.
Now as you hold that word,
Notice,
Does it feel like yours,
Or does it feel borrowed?
Does it come from inside you,
Or from outside?
In other words,
Does it align with an industry,
Or a culture,
Or a marketing message?
Does it arrive as a should?
Just notice.
If that word of intention or resolution feels like it came from somewhere else,
From diet culture,
Hustle culture,
Or the wellness industrial complex,
That's okay,
There's no judgment here,
Just observation.
But if your word or words feel like they came from an external source,
Ask yourself now,
What am I really hungry for underneath this word?
What is it that I really want to gain?
For example,
If your word is about your body or your weight,
What are you truly seeking?
Is it self-acceptance,
Or more ease with being seen?
If your word is about productivity,
What are you actually craving?
Is it purpose,
Or alignment,
Or rest?
If your word has something to do with control,
What do you need instead?
Perhaps balance,
Equilibrium,
Or trust.
If it's appropriate,
Having considered these questions,
Let a new word emerge for you now.
This is your true word,
The one that comes from inside of you.
Just notice if the word changes,
And if a new word surfaces.
And when you find it,
Say it silently,
Repeating it to yourself again.
Let it land in your body.
Notice how this word feels different.
Now,
Imagine yourself living in the embodiment of this true intention,
Not performing it,
Not achieving it,
But living it.
If your true word is self-acceptance,
What does that look like in your daily life?
How do you move through your day?
Do you speak to yourself differently?
What choices do you make?
What do you make from that place?
If your word is equilibrium,
How does balance show up?
What does your nervous system feel like?
What boundaries are in place?
And lastly,
If your word is related to alignment or purpose,
What does that look like?
What are you saying yes to?
What are you saying no to?
Again,
Take a moment to imagine yourself living in the embodiment of this true intention.
Perhaps picture a specific moment in your day when this intention is fully alive.
Where are you?
What are you doing?
Do you notice any sensations in the body?
Notice the details.
Notice the light.
Notice the sounds.
You are living this intention.
Notice the sensations in your body.
Now let an image or idea emerge that represents this version of you living your intention,
Having fulfilled your intention.
Notice if that image arrives in colors,
Shapes,
Or energy.
It might also be a symbol,
Some sort of object,
Or an animal,
Or a place in nature.
It may or may not be an image of you.
Try not to force this.
Just notice what wants to appear.
When you're ready,
Take one more deep breath in.
And as you exhale,
Begin to bring your awareness back to the body.
As you continue with a natural breath,
Bring some small movements to your fingers and toes.
You can allow those small movements to become larger movements,
Perhaps even reaching your arms up and stretching.
As you're ready,
You can flutter your eyes open.
And now I invite you into the art prompt.
You can put as much effort as you like into this piece.
It could be a quick doodle,
Or it could be a small painting or collage.
Use your preferred materials and methods.
Create the image that you just saw in your mind.
You living your intention.
Said differently,
Take some time to create an image about the felt experience of living your intention.
When you're done,
Take a moment to journal with the image.
Perhaps you write a paragraph or a few sentences to summarize.
And then ask the image,
What wisdom do you have to share?
Let the image answer you.
Write down the first things that come to mind.
Try not to interpret the image.
Just let it speak to you as if you were at a cafe talking to a friend.
When you ask it a question,
What does it have to say?
You might then go on to ask your image,
What one to three specific steps can you take to fulfill your new year's intention?
Again,
Let the image answer.
Let yourself write freely or using stream of consciousness,
All without judgment.
At the end,
Ask the image if it has anything else to share.
Remember,
There is no right or wrong way to create your image.
And it is not necessary to dialogue with it in your journal when you are done.
The important thing is to spend time with this intention and to observe your experience with it.
Whether or not you choose to write about it,
You might be surprised what your image has to share.
Thank you so much for taking the time to follow this guided meditation.
Please feel welcomed to message me and share your experience.
