Welcome to this meditation focused on a grounded new beginning.
As you arrive here,
Take a moment to notice how this moment actually feels,
Not how it should feel.
If you're listening to this at the beginning of the year,
The holidays have just passed,
The calendar and the routines have returned.
And your body and heart may still be catching up.
There's no rush to come into this new year or a new beginning.
No rush,
No need to refeel,
No need to feel motivated,
Inspired or pushed by urgency culture.
This practice is not about becoming someone new,
It's just about meeting yourself where you are and giving yourself what you actually need to be able to move forward in a way that suits you best.
Find a comfortable position and allow your body to settle.
Now,
Whether that's sitting cross-legged or lying down on the floor,
Just notice feeling the support beneath you.
Let your breath move at a natural pace.
As you arrive here,
Let's take a slow breath in through the nose and a long breath out through the mouth.
Again,
Inhale and exhale,
Signaling to your nervous system that it's safe to slow down.
The new beginnings often carry a quiet type of pressure.
The pressure to reset,
The pressure to optimize or to get ahead.
If you feel pressured,
I want you to see if you can gently set it aside for the next few moments.
You don't need to solve anything,
Fix anything right now.
Bring your awareness inward.
Notice what's present.
Maybe it's fatigue,
Restlessness,
Resistance.
Maybe it's hope,
Excitement or joy.
Whatever you find,
Whatever you feel,
Let that be included as well.
Now,
Imagine everything you've had during the holiday moments,
The emotions,
The expectations,
The unfinished moments.
Set those memories into a basket beside you,
Not to erase them and not to throw them away,
But simply allow them to rest,
To set them down.
Now,
Imagine the year ahead,
Not as a mountain to climb,
But as a wide landscape unfolding slowly.
You don't need to see the whole path.
That brings a lot of overwhelm.
You only need to see your first step,
The present,
The near future,
Not the far future.
With each inhale,
Invite steadiness.
With each exhale,
Release urgency.
Now,
Ask yourself gently,
What would support me right now?
What truly would support me right now?
Not what's impressive,
Not what's productive,
But be honest with yourself.
What do you really need right now?
Maybe it's more rest.
Maybe it's a conversation with loved ones.
Maybe it's alone time.
Maybe it's a gentle walk.
Notice what makes you feel at ease and maybe give yourself permission to do more of that.
Take a deep inhale in and a full exhale out.
Let this feeling be something you return to when the year feels fast,
Loud,
And maybe you have this sensation of not being able to keep up.
Allow this feeling to be something you return to when the year ahead feels loud or fast.
Knowing that your body and your breath is something that you can carry with and access at any time.
You can change the internal state.
You can change how you want to feel just by coming back to slow and simple practices,
Just by coming back to what brings you ease and joy.
As this practice comes to a close,
Feel your feet,
Your breath,
Your body in this moment.
Take one more deep breath in and a full exhale out.
Start to come back into the space,
Wiggling the fingertips and the toes,
Opening the eyes.
Thank you for joining me in this practice today.
I wish you a great year ahead.
