The end of a year and the coming of a new one can leave us stressed and anxious. Meditation can help us ground down and focus on setting our intentions for the coming year. Below is a meditation script for the new year.
A Meditation Script For The New Year
As you sit down on your mat or on a chair, begin to connect with your body. Scan the body from the crown of your head down to the tips of your toes. Become aware of the shape of your body, then relax any areas that hold tension.
Root your sitting bones down, as you lengthen the spine up towards the ceiling. Then, notice the breath. Feel the rhythm of your inhalations and exhalations. Allow your breath to feel more spacious and more expansive.
Next, check in with the mind. Observe the thoughts drifting to and from your mind. Notice whether these thoughts have been making you anxious and tense. Notice where you hold anxiety in the body. Acknowledge that these thoughts and emotions cannot harm you—they are mere sensation. Breathe and relax.
Then, allow yourself to feel grateful and hopeful for the coming year. Even if that feeling is the size of a pinprick, feel it create a spark at the center of your chest. Then, recognize that abundance, joy, and love await you in the coming year. As you deepen your breath, allow the breath to create space in your body—space for all these blessings.
Finally, set your intention for the new year. What would you like to invite or cultivate in 2021? Perhaps you’d like to attract wealth and financial abundance, or perhaps you’d like to live a healthier lifestyle. Maybe you’d like to attract love and romance, or maybe heal current relationships. Either way, set one goal and intention.
With the spaciousness you’ve created in your body, allow that intention to take root within you. Then, fill this intention with positive feelings and good sensations. Feel that small pinprick of hope spread across your chest. Feel lightness as you do this.
End your meditation with these affirmations: I have unlimited potential and can achieve whatever I want to. I let go of my fears and trust the coming year.
When you are ready to end your meditation practice, wiggle your fingers and your toes. Open your eyes.
First published in December 2020; updated December 27, 2021