Welcome to Dynamic Mindfulness Meditations.
So this one is about setting the intentions for the new year.
But you can also use it in any situation where you want to clarify your direction in life.
And to start with,
Make sure you have a piece of paper and a pen to write things down.
And also that you can settle comfortably in your seat.
Whether it's a chair or you want to sit on a meditation cushion.
Let it be comfortable so you can relax your whole body.
Ideally also it's nice to have hips above the knees so your breath can also sink deeper down.
And you can relax the upper body while the spine stays upright.
Okay,
So if you've taken a comfortable seat and have your pen and paper,
Let's start by relaxing the whole body.
So you can close the eyes or keep them half open,
Resting the gaze in front of you on the ground.
And imagine that a silk scarf is falling down your body from the crown of the head all the way to the toes.
And on its way down,
Melting away the tensions.
So you become present and relaxed.
And for some time simply enjoy being here.
Enjoy the fact that you're alive,
Breathing and being aware.
And now,
Look back into this year that's about to end or into a period of life that's about to end.
And see what's coming up in your mind without really seeking for anything specific.
See what kind of memories are popping up as if you're watching a replay or review of the past year or the past period.
And now,
Think of the things,
States,
Relationships,
Habits that you're ready to leave behind.
To leave behind into this year that's ending or in this period of life that's ending.
What are you ready to leave behind?
And don't intellectualize too much.
Simply see what's coming up as an answer from deep within the body.
And write it down.
What are you ready to leave behind?
Let it be three things that are popping up,
Not more and not less.
So,
If you have clarified three things,
Events,
Emotional states,
Habits,
Maybe also relationships,
That you are ready to leave behind.
Good.
Put the pen on the side and let's come back into this calm state of presence.
Simply being here,
Breathing and enjoying the fact that we can do this.
We can do this meditation.
We can sit here.
We can breathe.
We're alive.
And now,
Looking back into this past year or into the period that's about to end,
Think of the good stuff,
The good things.
Relationships,
Habits,
Events,
Qualities,
Mind states that you want to keep,
Something that you want to bring with yourself into the next stage or the next year.
What is it that you want to keep?
And write it down.
Three things that you want to keep for whatever is coming next.
Okay.
Once you've written down three things that you'd like to keep,
Again,
Put the pen away and come back to simple presence.
Settling in your inner landscape again,
Breathing and being aware that you're here.
And now,
Again,
Take a view into this last year,
Everything that happened,
How you were,
Relationships,
Habits,
Emotional states.
And think of the three qualities that you would like to invite new into your life.
Three qualities or habits,
Mind states.
Three things that you're ready to invite new into your life.
And you can immediately also envision yourself living your life with these three qualities already integrated.
How would it be?
How would the story unfold in the next year if you have these three qualities integrated,
If they have arrived into your life?
And write them down.
Back to your pen and paper,
Write them down.
What are the three qualities that you want to invite in your life in the next year or in the next period of your life?
Okay.
All right.
So,
Now,
If you want,
You can continue sitting in meditation and simply being with your breath,
Feeling the breath as it touches the nostrils.
And coming back to that appreciation of the fact that you can do this,
You can sit and take a gaze inside and enjoy being,
Breathing,
Being alive.
And whatever is coming next,
It's okay.
I wish you a happy new year and a happy new period in your life that you're transitioning into.
And thank you for being with me in this meditation.
