I picture a big red reset button is being pushed and a flood of motivation is released into every part of my being. I take full advantage of that feeling, and I love when others do too. New year, new you right?
If you get a similar feeling and you’re the resolution and goal-setting type, then I applaud you. Maybe you don’t need the start of a new year to set goals, but if that feeling of renewal is a key part to you bettering yourself, then do it up! Do whatever ritual you gotta do, start building habits, and if it sticks, it sticks! And if it doesn’t, the best intentions are there. Keep trying, and don’t let any resolution haters bring you down.
On New Year’s Day for the last few years, I’ve taught a New Year’s Flow and Meditation class to help students find their intentions and goals for the year. The guided meditation script I’ve written for this class is below, which can be copied for your use. Its intention is to allow students to relax and envision their future-self. During the meditation, students jump a year ahead with all of their goals already accomplished. The power of visioning will allow them to see the details and feel the emotions of being where they want to be. The purpose is to align their subconscious mind to the person they want to become.
This meditation can take anywhere from 15-25 minutes depending on the length of your pauses and the speed in which you read.
Here it is below and feel free to print or download here:
New Year’s Meditation
As you lay here in this room, find comfort, stillness, and awareness. Become present in your body as you inhale and exhale.
Your eyes are gently closed as your body becomes more and more relaxed with each and every breath. As I count down from 10 you’ll find yourself deeper in relaxation.
10, envision the number 10 in your mind’s eye as your belly gently rises and falls. 10.
9, envision the number 9 in your mind’s eye as your body becomes more and more weightless. 9.
8, envision the number 8 in your mind’s eye as the room begins to disappear around you. 8.
7, envision the number 7 in your mind’s eye as you zone in to my voice and only my voice. 7.
6, envision the number 6 in your mind’s eye. Outside sounds, distractions, and thoughts past, future, and present, are now gone. 6.
5, envision the number 5 in your mind’s eye. You are completely relaxed and fully aware as you enter a more mindful and conscious state. 5.
4 envision the number 4 in your mind’s eye. You’re enveloped in a comforting darkness, of complete peace and tranquility. 4.
3 envision the number 3 in your mind’s eye. The darkness begins to fade as a soft brightness begins to shine through wrapping you in warmth, energy, and life. 3.
2 envision the number 2 in your mind’s eye. The warm glow surrounding you is happiness, satisfaction, fulfillment, and ease. 2.
1. Envision the number 1 in your mind’s eye. Warmth. Power. Love. Wealth. Peace. Happiness. Health. Strength. and Power surround you. 1.
You completely surrender to relaxation and you begin to envision yourself in your mind’s eye. See yourself laying on your yoga mat at this very moment in your mind’s eye. A bright white light begins to shine on your body and it begins to warm you up and gently lifts you away from your yoga mat and you are no longer in this room.
Imagine you’ve awaken in your bedroom on your warm, and comfortable bed. You had the most relaxing, rejuvenating, and peaceful sleep and are energized for the day ahead. It is now December 31st, 20** .
You’ve traveled to the future and see your future self, lying in bed. Envision your bedroom. The ceiling, the color of the walls, objects on your dresser or walls. Begin to see every detail of your room. What color are your sheets? Is there someone lying next to you? Do you smell anything? Hear anything? Begin to see all the details of your room.
You continue to lay there for a moment in silence, and you begin to recall the year that has past. The year 2018. The largest smile begins to form on your face, and you are feeling the most amazing satisfaction and gratitude. See and feel yourself in that state. You begin to recall your year. Where did you travel? How much weight did you lose or how much strength did you gain? What yoga pose did you finally land? How much money are you making? Exactly how much is in the bank account of your future self? See that number. What hobby did you finally spend more time doing? What were your greatest achievements that you’ve finally worked so hard towards to begin and now are major milestones in your life? Begin to envision the amazing 2018 you’ve had. Recall all the hard work that it required of you. The patience you had, the dedication, and the endurance. It wasn’t easy but 2018 was the year. Begin to envision every single detail of your accomplishments and feel the excitement and awe as you recall your 2018.
Look at your future self. Look at the difference within you as you see yourself face to face. See the love that has grown for yourself in 2018. The confidence, and the risks you took to get you here. You give your future self a hug with all the gratitude in the world. You gave yourself the life you always wanted in 2018, and for that you are immensely proud of yourself. No one else could have done it but you.
Your future self releases your hug of gratitude and closes their eyes and softly disappears, and it’s just you in your bedroom 1 year from now. Your future self awaits. You lay back down on your bed and close your eyes.
As I count from 10 to 1 you begin to slowly awaken. 10. Envision the number 10 in your mind’s eye. Warmth, power, love, wealth, peace, health, happiness, strength, and patience, surround you. 10. 9, Envision the number 9 in your mind’s eye. Feel the abundance of year 2018 as all your blockages from the year’s pass begin to soften and break away. 9. 8 Envision the number 8 in your mind’s eye. Habits that’s once had you are lessening their hold. You grow in awareness. 8. 7 Envision the number 7 in your mind’s eye. When you awaken from the practice, you’ve become more conscious and mindful of yourself. 7. 6 envision the number 6 in your mind’s eye. Your breath begins to deepen. 6. 5 Envision the number 5 in your mind’s eye. 2018 is your year to live your true self truer and truer with each waking day. 5. 4. Envision the number 4 in your mind’s eye. You are more and more dedicated to yourself, your own prosperity, the achievement of your goals, and ultimately the inner work it requires to find happiness within. 4. 3. Envision the number 3 in your mind’s eye. Begin to wiggle your fingers and toes. Shake your head from side to side.3. 2. Envision the number 2 in your mind’s eye. Extend your left arm overhead, and press yourself in a comfortable fetal position on your left side. Position of comfort and truly, new beginnings. 2. 1 Envision the number 1 in your mind’s eye. 1. The number that represents you, the most important person in your whole life.1.
Dedicate now this practice we just completed to yourself. Realize that your happiness is felt by others around you. You become a better example of how life can be lived through your own personal actions. Make 2018 the year of hard work but a year that is truly rewarding that lasts until December 31st, 2018.
Bring your palms together to heart center and bow your head in pure gratitude for yourself, for doing the hardest thing in yoga, which is showing up.