Hey there,
This is Tracy Michelle with Heart Talk Podcast,
And this is a meditation for new things.
Often when we transition into a new year,
We are constantly thinking about what we want to do,
How we want to be.
And sometimes we become overwhelmed with possibility.
In this moment,
I'd like to propose that you put your to-do list down,
Put your planner aside just for a few minutes,
And just sit and be.
Be present.
Be here with yourself.
This is probably one of the kindest things you can offer on this human journey,
To simply be still and know.
To not judge yourself on where you think you should be,
But to simply sit and allow the love of the divine to pour over you.
Let's begin.
Feel free to either sit upright with your feet firmly grounded on the floor,
Or lay down in a comfortable position.
If you can,
Close your eyes or focus your gaze on one small point ahead of you.
Let's start by relaxing our muscles.
When thoughts come to your mind,
That's okay.
It's normal.
Don't judge them.
Just observe them,
And then turn your attention back to your body.
Release your muscles so that they become loose and relaxed,
Starting with your feet,
Then moving to your ankles.
Then your lower legs,
And your knees,
Your upper legs.
Loosen that pelvis.
Your torso.
Your back.
And your shoulders.
Now both of your arms.
Release the tension in your hands.
Now let's focus on the face.
Release your jaw.
Allow your tongue to settle.
Relax your brow.
And now,
The crown of your head.
Try to sit in your body,
Loose and relaxed.
Now let's turn your attention to your breathing.
Notice each breath,
Without trying to change your breathing in any way,
Just observe it.
Notice how your stomach rises with your inhale,
And collapses with the exhale.
Again,
As thoughts come up,
Acknowledge them and let them go.
Return to your breathing.
Breathe naturally,
Slowly.
Inhale,
Then exhale.
Breathe in,
Then out again.
Breathe in,
Then out again.
This breath,
Think of it as your promise.
It's your promise that you are alive.
That you are both not finished,
And enough.
If you don't do another thing for another person,
You are enough.
And you have life flowing through you,
So the possibilities for you are endless.
Those two things can both be true.
You are not finished,
And you are enough.
Again,
Your thoughts might be trying to run away from you.
No worries.
When you notice that,
Just bring yourself back to the breath.
Back to your promise.
You might select a word that is meaningful for you,
And say it out loud or in your mind.
When you notice that your thoughts are wandering.
It could be something like enough,
Or grace,
Or love.
Doesn't matter what it is.
Take a breath in.
And this time on the exhale,
I want you to blow out the air and say or think your word.
Don't make it work.
There is no effort necessary here.
Just continue repeating the word every time you exhale.
Breathing in,
And then breathing out.
Breathing in,
And then breathing out.
Breathe in again,
Then breathe out.
Inhale one more time,
Then exhale.
Slowly but surely,
Begin to return to conscious awareness.
Enjoy the softness in your body as you accept relaxation as your natural state of being.
Arise from your place of stillness by moving a body part.
Your toes,
Your fingers.
Roll your shoulders.
You can now begin to open or focus your eyes.
Fellow human,
At the start of this new year,
This new decade,
Don't forget to take some time to be still and allow yourself to be fully present with yourself and with God.
You find that just a few minutes a day can rejuvenate,
Refresh,
And restore you in more ways than you can imagine.
Embrace the healing that awaits you.
I wish you nothing but grace and peace for the rest of your day.
