Meditation for the New Year
Let’s begin this meditation by releasing the disappointments of the past that take up space in our minds and prevent us from discovering new possibilities. Imagine them floating away like dark clouds—let them fade until they disappear completely… Once they are gone, you can enjoy a fresh start. This is a good time to think about positive changes you desire. If you like, you can dim the lights and burn a candle, or do whatever makes your space feel comfortable for meditation. Settle into a favorite spot and take a few deep breaths. Let us begin.
As you breathe in, expand your lungs and abdomen fully. As you breathe out, allow any tension and stress to leave your body. Continue breathing slowly and gently as you continue this meditation…
Think about the good things in your life right now. Taking some time to appreciate these good things can help you move forward. (Pause to reflect on them.) What enriches your life and helps you flourish? (Pause to consider these things.)
Now turn your attention to things that have outlived their usefulness. Are there things in your life that prevent you from moving forward? Recognize these obstacles. Prepare to release them so that you can make positive changes.
Let fear, worry, doubt, anger, resentment and disappointment serving no useful purpose flow out of your mind and body... envision them as stale air which flows out of you as you breathe. You can now release old hurts, sadness, frustration and anxiety from the past and present. Feel them dissolving, flowing out of your mind and body. (Pause as you allow them to flow out of you.) It feels so good to let them go. Some things might be resistant, so for now, let go of those things that you can. You can release the others when you are ready.
Notice if there are any objects, relationships or situations you have outgrown or that need to change in some way. As you express gratitude for the lessons you learned from them, imagine them leaving or changing as you begin this new part of your life. (Pause for a while as you imagine them leaving or changing.)
Freeing yourself from past disappointments opens up space for exciting new possibilities in your life. As the old energy flows out, you feel lighter and refreshed, looking forward to positive new experiences.
Enjoy this feeling of being reenergized, opening your mind and heart to express gratitude for the opportunity to move forward. Take some time for breathing meditation:
Breathe in hope…exhale discouragement…
Breathe in new energy…exhale fatigue…
Breathe in clarity…exhale confusion…
Breathe in inspiration…exhale obstacles…
Continue breathing slowly and deeply for a few moments. In your mind’s eye, imagine yourself moving forward with your desired plans. See yourself confident and content as you encounter new people, ideas and situations. (Pause to visualize these things.) Feel a sense of joyful anticipation wash over you as you consider the possibilities for you this year.
May you experience exciting new things in your life.
May you be healthy and strong.
May you approach each day filled with energy.
May you discover your true desires.
Gradually begin to deepen your breaths. Gently move your fingers and toes. Gently roll your shoulders forwards and backwards a few times. Take three final deep breaths. (Pause to take the breaths.) When you are ready, proceed with your day feeling rejuvenated and looking forward to new possibilities.
May the New Year bring you love, laughter and true contentment.
Beth Freschi, M.A., Relaxation and Life Coach
A Time for Expression, LLC