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Welcome to a bonus episode of 
the nourishing. 

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Amy podcast, if you would like 
to jump straight into the 

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meditation, had to a minute 15, 
in this episode to get straight 

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into the meditation. 
Now, I have mentioned this in 

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the Facebook group, and also, at
the New Year, same me workshop 

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on Sunday. 
This is a Awful meditation, it's

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a state induction meditation and
what we are going to be doing is

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we are going to be uncovering 
your three words for this year. 

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So they might be feelings, they 
might be things. 

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These are your three words that 
you want to be aiming for this 

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year and the three words that 
you want to be coming back to. 

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Now, this doesn't mean that you 
can only do this meditation. 

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Once you can come back to this 
meditation, Whenever you like 

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during the year to reground to 
recenter and to come back to the

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way that you really want to be 
feeling. 

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Now, I will invite you to just 
get comfortable. 

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Whatever getting comfortable 
looks or feels like for you. 

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You can be sitting up. 
You can be leaning into your 

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Lounge on a chair. 
You might be lying down. 

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And I invite you to keep your 
eyes open for a moment and just 

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take a nice deep breath. 
Just releasing any expectations 

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on yourself. 
And taking another nice deep 

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breath in. 
And releasing anything that's 

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been happening for you from the 
previous few days from today. 

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And another deep breath in. 
And this time as you, exhale, I 

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invite you to close your eyes. 
And as you keep taking these 

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deep breaths, I want you to 
imagine that with every breath 

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that you take in. 
You are exhaling. 

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Any negative energy anything 
that's been happening around. 

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You And to bring you to Center, 
first of all, what I would like 

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you to be focusing on is 
anything that you can hear 

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that's happening around you. 
Any sounds that you can hear. 

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It might be things that are 
close to you. 

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And as you start to bring your 
awareness, to those things that 

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you can hear. 
I invite you to expand that 

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awareness to things that are 
maybe further away now. 

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Is there anything in the 
distance that you can hear? 

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And give yourself permission to 
explore. 

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All of the sounds around you. 
And with your next breath, I 

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invite you to come back into 
your body. 

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And we're going to start at the 
top of your head and what I 

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would like you to do is just 
focus on relaxing, the muscles, 

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everything that you can feel 
from the top of your head, your 

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forehead. 
Your eyes, your cheeks. 

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Your jaw. 
Your mouth. 

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Feel all of these muscles 
relaxing. 

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Taking a deep breath in and feel
that relaxation and how good 

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that feels to release that 
tension and taking another 

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breath in. 
Bring your focus now, down your 

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neck and just relaxing all of 
the muscles in your neck, in 

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your throat. 
Relaxing your shoulder muscles. 

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Releasing any tension that's 
being held. 

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At the top of your arms moving 
that down through to your 

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wrists. 
Your hands. 

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Let your fingers, relax. 
And releasing that tension in 

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your chest, down through your 
back and your stomach area 

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feeling that relaxing sensation,
as your muscles, start to 

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release the tension that they've
been holding may be without you 

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even realizing. 
And feel that top half of your 

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body as its relaxed. 
The tension starting to leave 

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and that relaxing sensation 
moving down. 

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Through your core. 
Past your bottom to the tops of 

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your legs. 
Feeling your weight. 

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Pressing down on wherever it is,
you're sitting or lying 

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releasing those muscles. 
Relaxing, your knees, your 

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calves down to your ankles. 
And finally, down to your feet 

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and your toes. 
And taking another really nice 

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deep breath in. 
And as you breathe out, feel 

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that whole body relaxation. and 
as you're breathing, I want you 

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to bring your attention to. 
Your? 

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Vision. 
For this year. 

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Now, this might be a short-term 
Vision that you have over the 

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next few days, few weeks. 
You might be thinking 

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longer-term over the next few 
months. 

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The next 12 months ahead. and I 
want you to be thinking about, 

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If you could act and feel a 
certain way for the majority of 

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this time. 
What would that look like to 

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you? 
What does that feel like to you 

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when you envision what you want 
to be cultivating? 

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This year and just breathe into 
that for a moment. 

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Envisioning, how it is that you 
want to feel? 

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How it is that you would like to
act what your behaviors look 

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like. the things that you're 
welcoming in over the coming 

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weeks, Over the coming months. 
And taking another really nice 

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deep breath in. 
And as you breathe out, invite 

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those feelings. 
To roll through your body. 

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Feel those feelings wherever 
they come up for you, you might 

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feel them in your neck. 
In your throat, you might feel 

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them in your chest in your 
heart. 

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You might be cultivating those 
feelings in your stomach and 

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your hands. 
Maybe in your legs and your 

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feet. 
Feel into those feelings 

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wherever they are in your body. 
And I invite you, too. 

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Move your right hand. 
And place that right hand over 

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wherever it is in your body that
you feel that feeling. 

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You're enhancing that feeling by
placing your hand, over that, 

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part of your body, really 
leaning into that feeling and 

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feel how nice that feels, how 
good that feels. 

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To cultivate that feeling, and 
it's there within you. 

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And as you take another deep 
breath, imagine that feeling 

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expanding getting bigger. 
Moving to other areas of your 

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body as you inhale. 
And as you exhale, it grows 

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again. 
And one more time as you inhale.

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And exhale again, and it starts 
to grow bigger, and you can feel

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it throughout your body. 
Whatever that feeling is, 

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whatever. 
These words are that are coming 

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up for you that you want to be 
feeling more of the words that 

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you want to be cultivating this 
year. 

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What is it that comes up for 
you? 

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And keeping your right hand 
where it is placed feel those 

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words. 
Those words are within you. 

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And in this short meditation, 
you have been able to feel into 

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them and what I invite you to do
in the moments, over the coming 

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days, the coming weeks, the 
coming months that life feels 

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hard, there might be a curveball
that gets thrown I want you to 

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come back to this feeling. is 
feeling that you have right now,

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underneath your right hand And 
know that this feeling. 

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Is within you all the time. 
You just need to come back to 

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it. 
These words that you want to 

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cultivate and welcome into the 
coming weeks, the coming months 

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in this year. 
You have the ability to generate

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them and to move towards them 
and I invite you to take one 

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more deep breath. 
And starting to bring your 

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attention back into your body. 
Wiggle your toes. 

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Start to move your hands. 
Maybe Circle the neck. 

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And opening your eyes, and what 
I invite you to do. 

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When you feel ready is to go and
get your notebook, write down 

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those three words, It might feel
good for you to put those three 

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words on some sticky notes 
around the house. 

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Maybe to set some reminders in 
your phone during the day. 

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With your three words. 
What does it look like for you 

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to be reminding yourself of 
these words? 

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How can you come back to these 
words? 

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So that in the times over the 
coming weeks and months, that 

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the days, maybe feel a little 
difficult that you can come back

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to these words. 
These feelings that you have 

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just cultivated that you felt 
within you. 

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Because remember these words, 
these feelings that you wish to 

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cultivate are always within you.
It's okay, if they can feel 

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clouded or far away at times. 
You have this meditation to 

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bring you back. 
And you can do what you can to 

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be bringing those reminders to 
yourself. 

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During the days to come back to 
your words to come back to your 

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feelings and to incorporate as 
much of these three words as you

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can in your days. 
To really be moving towards this

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year, being your best year yet. 
Thank you so much for listening.

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I hope you have a fantastic day.