Hi there,
My name is Bill and welcome to the end of the year.
Now I suspect you've done everything you've needed to do for the holiday season.
You've run your errands,
You've completed your tasks.
Now your only job is to rest and relax.
Why?
Because,
This is now your time to simply let go.
We're about to embark on a journey forward,
Into a new year filled with release and peaceful renewal of your mind,
Body and spirit,
Where you can let go of any lingering tension from this past year and quiet the activity of your mind as we look ahead.
The only thing for you to do right now is to listen to the sound of my voice and allow yourself to gently drift,
Letting my words wash over you as we let the final notes of this year fade gently behind you,
And you open yourself to the calm hopeful space ahead.
Let's begin.
Find a place where you won't be disturbed.
Once there,
Find a comfortable position,
Either lying down or sitting.
Make sure to choose a posture where you will be as comfortable as possible.
Now relax your neck and shoulders,
Resting your arms by your side.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment and then exhale slowly through your mouth.
Breathe in and out slowly.
Notice the rhythm of your breathing,
The rise and fall of your chest,
The cool air entering your body and the warmth as you breathe out.
Feel any tension in your body release with each breath out.
Repeat this three times,
Allowing your body to relax deeper and deeper with every breath.
Good.
Now,
Let your breath return to its natural,
Effortless rhythm.
You don't need to control it.
Just simply observe it.
This is your anchor to the present moment,
A steady rhythm guiding you toward rest.
Now,
We will perform a gentle body scan,
Inviting each part of your body to relax completely.
Bring your attention down to your feet.
Wiggle your toes slightly and then let them go completely limp.
Feel all the muscles in your feet and ankles soften.
Imagine a warm,
Soothing wave of relaxation washing over them,
Releasing any tension you might be holding.
Now,
Allow that wave of relaxation to move slowly up your lower legs.
Feel it flowing through your calves and shins.
Let the heavy muscles of your calves relax more and more as they become heavy,
Warm,
And now completely relaxed.
The soothing wave then moves to your knees and thighs.
Feel the large muscles of your upper legs begin to loosen and unwind.
Let your legs feel deeply heavy,
Requiring no effort from you.
Shift your awareness now to your pelvis and hips.
These areas often hold unnoticed tension.
With your next slow exhale,
Consciously soften these muscles.
Feel your hips widen and relax,
Fully supported by your bed or chair.
Next,
Bring your awareness up to your abdomen and chest.
Let your stomach be soft and your chest feel easy.
Notice the gentle movement of your breath here,
Smooth,
Calm,
And rhythmic.
There's nothing you need to do,
Nowhere you need to be.
Just breathe.
Now,
Let the wave of relaxation flow down into your fingertips.
Feel the muscles in your hand and wrists softening.
Your palms are relaxed.
Your fingers are gently curled or resting flat.
The relaxation now moves up your forearms and elbows,
And into your upper arms and shoulders.
Feel any last remnants of the year's burdens or stress simply melt away from your shoulders.
They are dropping,
Heavy,
And completely at rest.
Let your arms be limp,
Comfortable,
And still.
Good.
Now,
Bring your gentle attention to your neck and throat.
Release any tightness you might feel here.
Let your head be heavy on the pillow.
The muscles supporting your neck are now taking a vacation.
Finally,
Bring your awareness to your face and scalp.
This is often where stress hides.
Soften your jaw.
Let your teeth part slightly,
And relax your tongue away from the roof of your mouth.
Soothe your cheeks and temples,
Releasing any tension around your eyes.
Let your eyelids feel heavy and dark.
Relax your forehead.
Let any furrowing simply disappear.
Your face is completely still,
Soft,
And peaceful.
Breathe in and out slowly.
Your entire body is now heavy,
Deeply relaxed,
And sinking comfortably into your mattress or chair.
You are safe.
You are warm.
And most importantly,
You are ready for rest and a look ahead to the new year.
Imagine a soft,
Warm light forming around you.
A glow that feels comforting,
Familiar,
And safe.
This is the light of the new year.
A light full of possibility,
Hope,
And quiet strength.
With every inhale,
This light grows a little brighter,
And with every exhale,
It becomes softer and more soothing,
Like a warm blanket wrapping gently around you.
Breathe in and out slowly.
Let this light remind you that you are safe,
You are grounded,
And you are worthy of peace.
As you breathe,
Imagine that with each exhale,
You are releasing the weight of the past year.
Any stress,
Any self-doubt,
Any moments that felt heavy or overwhelming,
Let them all drift away like mist dissolving in sunlight.
Remember,
You don't have to force anything.
Just breathe in and let go gently,
Naturally.
Feel the space opening inside you,
A space ready to be filled with something new,
Something wonderful.
Now,
With your next inhale,
Imagine drawing in fresh energy,
Clean,
Bright,
And full of promise.
This is the energy of new beginnings,
The energy of growth,
The energy of becoming.
Feel it move through your chest,
Your shoulders,
Your arms,
Your entire body,
As if every cell is waking up to possibility.
Breathe in and out slowly,
And let this feeling settle deep within you.
In this peaceful space,
Repeat softly in your mind,
I deserve good things.
I am enough exactly as I am.
I welcome joy into my life.
I am open to growth,
To love,
And to new beginnings.
As you repeat these to yourself,
Let each phrase land gently and let them echo through you.
Let them become part of you.
You are stepping into a new year with strength,
With clarity,
And most importantly,
With a heart that knows its own worth.
Now,
Imagine yourself standing at the doorway of the new year.
This door is wide open.
Warm light spills out from the other side,
Inviting,
Peaceful,
And full of opportunity.
Now see yourself stepping through that doorway with confidence.
See yourself smiling.
See yourself feeling proud of who you are and who you are becoming.
Feel that sense of self-trust.
That quiet excitement.
That inner glow.
This is your year,
Your time,
Your moment to rise.
Now,
Place your hand gently over your heart.
Feel the warmth there,
The steady rhythm,
The quiet strength that has carried you through every moment of your life.
Now use that quiet strength in this space to allow one new intention to form for the new year.
Not forced,
Not rushed,
Just gently rising from within.
It could be a word,
A feeling,
A direction,
Or simply a desire for more peace in your life.
Remember,
Whatever intention,
Whatever thought comes through is enough.
Whatever intention comes to you is right.
Now hold that intention softly in your mind,
As if you're planting a seed in warm,
Fertile soil.
Trust that it's going to grow,
And trust that with it,
You will grow.
Breathe in and out slowly.
When you feel ready,
Gently bring your awareness back to your surroundings.
Wiggle your fingers and toes,
And take one final deep breath in,
Filling your lungs with hope and possibility.
Hold it for a second,
And breathe out slowly,
Grounding yourself in calm and clarity.
Open your eyes when you're ready,
Carrying this feeling with you into the new year that feeling of being light,
Confident,
Grounded,
And deeply connected to your own worth.
As we end this meditation,
Take a moment to remember that this time is for you,
And this safe place is here whenever and wherever you need it in the new year.
And taking a few precious minutes of peace and reflection for yourself is a way to be kind to yourself.
You deserve that.
And you can and should congratulate yourself for taking the time to take care of the most important person in your life,
You.
Wherever you are,
You are amazing and worthy of peace,
Calm,
And strength in your life in the new year.
Have a wonderful rest of your day or night,
And I extend my well wishes of healing and of peace to you.
Until next time,
Be well and Happy New Year!
