New Year’s Day is traditionally a time to look back on the past year and forward into the future. It’s an opportunity to notice new skills and abilities acquired and identify things we want to do better. It has also long been an occasion when people make new year’s resolutions that have little chance of fulfillment.
This year, replace resolution-making with this family meditation practice that celebrates the past and empowers children to set manageable goals for the coming year.
A New Year’s Meditation Transcript
Find a comfortable place to sit and close your eyes. (pause)
Place your hands on your belly and take a deep breath in (pause) and let it out (pause).
Take another deep breath in (pause) and let it out (pause).
Continue to breathe slowly in and out, noticing how your belly pulls your hands inward and then pushes them outward with each breath. (pause)
Think about something you did in the past year that you feel really good about. (pause)
Remember what you did to prepare for doing that thing. (pause)
What did you already know how to do? (pause)
What did you have to learn to help you succeed? (pause)
Who helped you learn what you needed to know? (pause)
How did you keep going when you struggled? (pause)
Remember how you felt when you managed to succeed. (pause)
With your hands on your belly, take a deep breath in (pause) and let it out (pause).
Now think about something you hope to accomplish this year. (pause)
What do you already know that will help you succeed? (pause)
What do you need to learn? (pause)
Who might help you? (pause)
How will you keep going when you struggle? (pause)
How do you imagine you will feel when you succeed? (pause)
Take a deep breath in (pause) and let it out (pause).
As you take another deep breath in, imagine receiving what you need to succeed. (pause)
As you let your breath out, imagine all your worries going with it. (pause)
Continue to breathe slowly in and out until you are ready to open your eyes.
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