Find a comfortable position,
Either sitting or lying down if you prefer.
Make sure you're warm and comfortable.
Feel your feet on the floor if you're sitting or your back supported on the floor if you're lying down.
Feel yourself supported by the chair or by the ground beneath you.
If you feel comfortable to do so,
Close your eyes or you can lower your gaze if you'd rather do that.
Now bring your focus to your breath.
You don't have to change anything.
Just notice your breath.
Breathe gently at your own pace.
Gently breathe in through your nose and notice the cool air coming in through your nostrils.
Then let it out through your mouth.
Breathe gently at your own pace.
This time is just for you.
You're allowed this time to focus on relaxation and creativity and there's nothing else you need to do for now.
Just allow yourself to relax and feel your breath coming and going.
Thoughts may come and go too.
That's okay.
Let them come in and then let them drift away like clouds across the sky.
You're not trying to stop thoughts.
Just notice them and let them go.
Let's take a gentle look at the past year.
I like to imagine that I'm sitting in a beautiful place.
Very safe and very peaceful.
Take a moment to find yourself in a beautiful place in the nature.
You're at the top of a mountain,
Beautiful hills or sitting on a beach on the golden sand.
Take a moment to ground yourself in your beautiful place.
Start to look back at your year.
Let images form.
How has it been?
How have you felt?
If there was any sadness or disappointment,
That's okay.
Take a moment to acknowledge it.
Perhaps you've been through big changes or faced difficult situations.
Sit with your feelings for a moment and give yourself some compassion.
You have made it to the end of the year and it's time to refresh and renew.
Maybe you've had a wonderful year.
Maybe there are achievements that you're proud of,
Big or small.
Take a moment to savour the good memories and feel gratitude for the goodness in your life.
Whatever the last year has been like for you,
Now imagine that the images of the previous year are all gathering up into a ball gently floating in front of you.
Let it gently rise up into the sky.
The year has served its purpose and you can let it go.
Now bring your attention back to the beautiful landscape.
Perhaps there's gentle sunlight on your face.
There are wide open hills in front of you or the ocean stretching towards the horizon.
What do you see?
Imagine yourself feeling your best.
Perhaps you're calm and confident or energized and excited,
Contented and happy.
How do you want to feel?
Breathe it in.
What surrounds you?
Who is with you?
What are you doing?
What do you want to contribute or create?
Let the images come to you.
How do you want to spend your time?
If you feel surprised by what you imagine,
That's totally okay.
Just let images come to you and let them drift away.
Bring your attention back to your breath.
See if you can focus on your breathing a little bit deeper now.
Feel your stomach rise as you breathe in or as you breathe out.
How are you feeling?
Are there any words that come to mind?
Let them come and let them go.
Just like your thoughts.
You're not trying to stop your thoughts.
Just acknowledge them and let them drift away like the bubble containing your past year.
Allow your feelings to flow too.
If anything feels challenging or daunting,
Acknowledge the feeling and let it go.
Return your focus to your breath.
Imagine your best self again in your beautiful place.
Centered,
Peaceful.
How do you feel in your body?
When you're ready,
Bring your focus back to your breath again.
Gently breathing in through your nose and out through your mouth.
Start to become aware of the place that you're in and the space all around you.
You can start to move your body.
Wiggle your fingers and toes.
Blink your eyes open.
Have a look around you.
Take a stretch.
Feeling refreshed,
Focused and ready to enjoy the new year.
