Welcome to a bonus episode of the nourishing.
Amy podcast, if you would like to jump straight into the
meditation, had to a minute 15, in this episode to get straight
into the meditation. Now, I have mentioned this in
the Facebook group, and also, at the New Year, same me workshop
on Sunday. This is a Awful meditation, it's
a state induction meditation and what we are going to be doing is
we are going to be uncovering your three words for this year.
So they might be feelings, they might be things.
These are your three words that you want to be aiming for this
year and the three words that you want to be coming back to.
Now, this doesn't mean that you can only do this meditation.
Once you can come back to this meditation, Whenever you like
during the year to reground to recenter and to come back to the
way that you really want to be feeling.
Now, I will invite you to just get comfortable.
Whatever getting comfortable looks or feels like for you.
You can be sitting up. You can be leaning into your
Lounge on a chair. You might be lying down.
And I invite you to keep your eyes open for a moment and just
take a nice deep breath. Just releasing any expectations
on yourself. And taking another nice deep
breath in. And releasing anything that's
been happening for you from the previous few days from today.
And another deep breath in. And this time as you, exhale, I
invite you to close your eyes. And as you keep taking these
deep breaths, I want you to imagine that with every breath
that you take in. You are exhaling.
Any negative energy anything that's been happening around.
You And to bring you to Center, first of all, what I would like
you to be focusing on is anything that you can hear
that's happening around you. Any sounds that you can hear.
It might be things that are close to you.
And as you start to bring your awareness, to those things that
you can hear. I invite you to expand that
awareness to things that are maybe further away now.
Is there anything in the distance that you can hear?
And give yourself permission to explore.
All of the sounds around you. And with your next breath, I
invite you to come back into your body.
And we're going to start at the top of your head and what I
would like you to do is just focus on relaxing, the muscles,
everything that you can feel from the top of your head, your
forehead. Your eyes, your cheeks.
Your jaw. Your mouth.
Feel all of these muscles relaxing.
Taking a deep breath in and feel that relaxation and how good
that feels to release that tension and taking another
breath in. Bring your focus now, down your
neck and just relaxing all of the muscles in your neck, in
your throat. Relaxing your shoulder muscles.
Releasing any tension that's being held.
At the top of your arms moving that down through to your
wrists. Your hands.
Let your fingers, relax. And releasing that tension in
your chest, down through your back and your stomach area
feeling that relaxing sensation, as your muscles, start to
release the tension that they've been holding may be without you
even realizing. And feel that top half of your
body as its relaxed. The tension starting to leave
and that relaxing sensation moving down.
Through your core. Past your bottom to the tops of
your legs. Feeling your weight.
Pressing down on wherever it is, you're sitting or lying
releasing those muscles. Relaxing, your knees, your
calves down to your ankles. And finally, down to your feet
and your toes. And taking another really nice
deep breath in. And as you breathe out, feel
that whole body relaxation. and as you're breathing, I want you
to bring your attention to. Your?
Vision. For this year.
Now, this might be a short-term Vision that you have over the
next few days, few weeks. You might be thinking
longer-term over the next few months.
The next 12 months ahead. and I want you to be thinking about,
If you could act and feel a certain way for the majority of
this time. What would that look like to
you? What does that feel like to you
when you envision what you want to be cultivating?
This year and just breathe into that for a moment.
Envisioning, how it is that you want to feel?
How it is that you would like to act what your behaviors look
like. the things that you're welcoming in over the coming
weeks, Over the coming months. And taking another really nice
deep breath in. And as you breathe out, invite
those feelings. To roll through your body.
Feel those feelings wherever they come up for you, you might
feel them in your neck. In your throat, you might feel
them in your chest in your heart.
You might be cultivating those feelings in your stomach and
your hands. Maybe in your legs and your
feet. Feel into those feelings
wherever they are in your body. And I invite you, too.
Move your right hand. And place that right hand over
wherever it is in your body that you feel that feeling.
You're enhancing that feeling by placing your hand, over that,
part of your body, really leaning into that feeling and
feel how nice that feels, how good that feels.
To cultivate that feeling, and it's there within you.
And as you take another deep breath, imagine that feeling
expanding getting bigger. Moving to other areas of your
body as you inhale. And as you exhale, it grows
again. And one more time as you inhale.
And exhale again, and it starts to grow bigger, and you can feel
it throughout your body. Whatever that feeling is,
whatever. These words are that are coming
up for you that you want to be feeling more of the words that
you want to be cultivating this year.
What is it that comes up for you?
And keeping your right hand where it is placed feel those
words. Those words are within you.
And in this short meditation, you have been able to feel into
them and what I invite you to do in the moments, over the coming
days, the coming weeks, the coming months that life feels
hard, there might be a curveball that gets thrown I want you to
come back to this feeling. is feeling that you have right now,
underneath your right hand And know that this feeling.
Is within you all the time. You just need to come back to
it. These words that you want to
cultivate and welcome into the coming weeks, the coming months
in this year. You have the ability to generate
them and to move towards them and I invite you to take one
more deep breath. And starting to bring your
attention back into your body. Wiggle your toes.
Start to move your hands. Maybe Circle the neck.
And opening your eyes, and what I invite you to do.
When you feel ready is to go and get your notebook, write down
those three words, It might feel good for you to put those three
words on some sticky notes around the house.
Maybe to set some reminders in your phone during the day.
With your three words. What does it look like for you
to be reminding yourself of these words?
How can you come back to these words?
So that in the times over the coming weeks and months, that
the days, maybe feel a little difficult that you can come back
to these words. These feelings that you have
just cultivated that you felt within you.
Because remember these words, these feelings that you wish to
cultivate are always within you. It's okay, if they can feel
clouded or far away at times. You have this meditation to
bring you back. And you can do what you can to
be bringing those reminders to yourself.
During the days to come back to your words to come back to your
feelings and to incorporate as much of these three words as you
can in your days. To really be moving towards this
year, being your best year yet. Thank you so much for listening.
I hope you have a fantastic day.