A guided meditation for the new year
Transcript:
Begin by coming to an easy rested position. You can lie flat on your back or sit in a chair that feels comfortable for you. Whatever it is your body needs, however it is your body wants to rest during this meditation today, just take a moment and settle in.
Closing the eyes down, bringing some gentle noticing to the mood that you're bringing into this meditation today. Noticing the emotions that are floating around in your body. Noticing the thoughts you have swirling in your head. Maybe these thoughts and emotions are coming up because of what you've reflected on and the things that you've released about this old year. Maybe they’re thoughts about the day that you have had or the day that you're about to have. Whatever they are, whatever state that you're in, just notice. No judgement.
And as we're in this quiet space of noticing, of settling, bring some awareness to your body. Start by asking the body what it needs in this moment to feel more comfortable. Maybe you need to readjust your position. Maybe you need to grab a pillow or a blanket to be more comfortable and warm. Just take a moment and notice what your body might need to settle in a little deeper.
When you found that cozy space, when you're able to fully relax, I want you to bring some awareness to the way your body is taking up space in this room that you're in. Noticing how it feels to be in this room. Noticing how your body feels as it's occupying space in this room. Just gently being aware of that sensation of taking up space and seeing if you can orient yourself in this room with your eyes closed to where you are. Where the walls are. Where the ceiling is. Where the objects of the room are. What does it feel like to be in this space? What does it feel like to be in this body? Just notice.
From here, bring your attention to the sensation of your body being held and supported by whatever it is you're resting on. If you're sitting on the ground, noticing the way that the ground is holding you up making firm contact underneath you. If you're laying on a couch or a bed or sitting in a chair, noticing that sensation of being held by the seat underneath you, being cradled. Feeling that support and maybe seeing if you can sink in just a little deeper into that support. Seeing if you can surrender just a little bit more, knowing that you can access this support at any time.
Next we will move into the sensations of the body. Noticing what you are feeling on your skin. Noticing if you can feel weather. Maybe some warmth or some coolness. Noticing the way that your clothes are on your own skin. Noticing what it feels like to be here in this body with all these internal sensations. Perhaps a gurgling stomach or even the breath. Not changing the breath. Just bringing some mindfulness to the fact that you are breathing, that you are alive, that you are here.
And from here, we're gonna bring some mindfulness to the breath now. We're gonna start by taking a deep inhale through the nose and filling up the low belly and exhale out the mouth with a sigh wonderful. Do that once more on your own time. Deep inhale through the nose, filling up the low belly. And whenever you're ready, you can exhale with a soft sigh.
Let’s bring a little more intention to the breath. So I’ll have you inhale on a count of five and then I'll have you exhale on a count of eight. Inhale… and exhale. Good. Again, inhale through the nose on a count of 5. Holding gently here and then exhale on account of 8. Beautiful. And one more time, inhale through the nose on account of five and exhale on account of eight. Good.
Just be here in this space, returning to neutral breath. Noticing the way that your breath feels, the texture of your breathing, the temperature of your breath as it goes through your nostrils. Even the tempo. Just bring some awareness to that and also noticing if there has been a shift as you've done that deep intentional breathing. Maybe you're feeling the sensation of lightness while also being grounded. Maybe you're noticing that your chatty mind has quieted a little bit. Maybe you're noticing that you're feeling a little bit more relaxed. Just be aware of that sensation, of that shift, of that ease, and that lightness
From here I want to invite you to give yourself some gentle touch. You may place one hand on your belly or one hand on your heart, or maybe you can rest your hands gently on your knees with your palms facing down. Whatever feels good to you, just make some contact with your body. Feeling that sensation of your own touch, your warmth, your softness, while also staying connected to the breath. Keeping that motion of breathing intentionally staying in that deep space.
With your hands on your body, with your breath soft and gentle, in the space of stillness, of support, we're gonna use this remaining time to connect with the body and also your inner wisdom. I'm going to ask some questions and all I want you to do is to receive them, to hold space for yourself, and to notice any sensations or images or thoughts that come up as I ask these questions. To help you get clearer about what you want for the new year, to consult your inner knower, and to plant seeds for all of your desires to come into fruition. Just be and allow
How do you want to feel in the new year? How do you want your body to feel? How do you want your breath to feel? Who do you want to be? And what energy do you want to embody?
Let's take a deep inhale through the nose, filling up the low belly, slow and steady, and exhale with a sigh all the way out.
What do you want to heal within yourself in the new year? What identities do you want to explore? How do you want to express the full spectrum of who you are, and who are you in that expression? How do you walk? How do you stand? How do you speak? How do you adorn yourself?
Again, let's take a deep breath in through the nose, filling up the low belly slow, and gentle and exhale with a sigh, letting it all go. Coming even more and to stillness and connection.
How do you want to prioritize your pleasure in the new year? What do you want that pleasure to feel like in your body? What practices will you engage in to keep you grounded in your body? What rituals will you do to help you stay in union with yourself?
And once more, let's breathe in through the nose, slow and gentle, and exhale slow with a sigh, sucking in the belly button into the spine, letting it all go,
Take a moment to let those questions, answers, images, thoughts, and words settle in your body.
From here with this glimpse that you've caught, of your desires your needs your wants of the new year, I want you to envision this person, this version of you who feels the way they want to feel, who does the things that they want to do, who embodies the energy that they want to embody, who has healed themselves and explored themselves and has prioritize the pleasure of themselves. Sake this moment and use your mind's eye to visualize this version of you, holding their image and their mannerisms in your mind's eye. Noticing the way that they walk or stand. Noticing their facial expression, the way they do their hair.
Now imagine you are standing in front of this person, this future higher version of you. Imagine that you two are looking into each other's eyes looking at each other, meeting each other for the first time.
I invite you to ask this version of you: What would you like me to know as I move through this new year? What advice can you give me to help my steps toward becoming this version of myself and to have that becoming be easeful and joyful and authentic? What does this version of you say in return? What do they offer you in the realm of wisdom or advice? Just be in this moment and receive their words.
Take one last moment with this person. Thank them for showing up for you today and imparting you with some wisdom. You can give them a hug or a handshake. Imagining yourself turning away from them, walking away, knowing that you can use this person as a resource as you move through the year.
As this image of yourself gently fades, come back to your body. Connect to your breath. Noticing the way that your breath feels as it is entering your lungs, filling your belly. Noticing where your breath is resonating in your body, the textures and the tempo of your breath. Take a gentle inhale through the nose and exhale.
Bringing awareness once more to your body being held and supported by what you're resting on. Feeling yourself be grounded and cradled. Take another inhale and exhale, feeling deeper into that feeling of being supported. Good.
Next, bringing gentle awareness to the space you're occupying here. Noticing if there's been a shift and what you feel around you and what you feel on your skin. Noticing if there's been a shift in the way that you feel in your body, if there's more aliveness here, more excitement or just some quiet joy. Seeing what lands, noticing what's here. Once more Let's inhale and exhale let it all go.
From here, you can gently flutter your eyes open. If your hands are still on your belly or on your heart, or wherever they are touching your body, you're welcome to raise them and give yourself a nice gentle stretch. Now, look around the room, taking in all the colors and the shapes, the lights and the shadows.
You're welcome to lie or sit here as long as you'd like and continue to receive the information and the wisdom that came through to you in this meditation. There's no hurry. Take as long as you need.
And whenever you're ready, whenever you feel like you are complete, I invite you to come to a seated position and jot down some notes or messages or images that came up for you during this meditation today. Maybe it was something that your future self said to you. Maybe it was an epiphany you had about your body as you were getting grounded. Whatever it is, just take that moment to continue to be in space with yourself.
And as you move forward and craft your intentions for the new year, may they be guided by the desires, energies, and feelings you want to experience. May they be guided by the pleasure that is your birthright.
Well done. Take care.