New Year, New Mindset
Here’s a Mindfulness Practice to Help You Review 2022, Root in What’s Real for you, and Prepare for 2023
Exhale and Embrace the Present Moment
Let's begin by taking a moment to focus on your breath. Exhale slowly, allowing all the air to leave your lungs. As you do so, place your hands gently on your abdomen, feeling the rise and fall with each breath.
This simple act helps you connect with the present moment and cultivates a sense of groundedness.
Safe Haven: Revisiting Moments of Safety
Recall a time and place from the past year where you felt a deep sense of safety. Allow the memories, thoughts, and sensations associated with that experience to permeate your entire being. How does safety feel in your body? Embrace the images, thoughts, and sensations that arise, allowing them to infuse every cell. Let this feeling of safety become your foundation, a wellspring of strength and resilience for the year ahead.
Nurturing Capabilities: Celebrating Achievements
Now, place your hands on your chest, symbolizing the nurturing of your capabilities. Reflect on a moment this year when you felt truly capable—when you accomplished something that brought you joy, pride, or a sense of accomplishment. Remind yourself of the progress you've made, the obstacles you've overcome, and the growth you've experienced. Root yourself in the knowing that you are capable, resilient, and whole.
The Power of Connection: Feeling Connected to Others
With your hands on your throat, bring to mind a time when you felt deeply connected to others. Remind yourself that you are not alone in this world. We all share the joys and sorrows, the triumphs and challenges. The burden of existence is not yours to carry alone. Embrace the interconnectedness of all beings and let it serve as a reminder of the support and love that surrounds you.
Deepening the Practice: Return and Reconnect
Take as much time as you need to sit with the emotions, sensations, and thoughts that have emerged during this practice. Whenever you feel the need, return your hands to any of the three places—abdomen, chest, or throat—to deepen your connection and reinforce the sensations and insights you've experienced. Allow the practice to unfold naturally, extending its benefits beyond the boundaries of time.
Reflection and Sharing: Writing in Your Journal
Grab your journal and pen, for now is the perfect time to reflect on the discoveries you've made during this mindfulness practice. Write about the moments of safety, the accomplishments that made you feel capable, and the profound connections you experienced with others. Explore how these experiences have shaped your perspective and your aspirations for the upcoming year. Feel free to share your thoughts and insights in the comments below.
FAQs
1. What is the purpose of the mindfulness practice described above?
The purpose of this mindfulness practice is to encourage reflection on the past year, create a sense of grounding in the present moment, and prepare for a fulfilling year ahead. It helps cultivate a greater awareness of our feelings of safety, capabilities, and connection with others, fostering resilience and a positive outlook.
2. How long should I spend on each step of the practice?
There is no set time limit for each step of the practice. It is essential to listen to your body and give yourself the time you need. Some steps may resonate more with you, and you may choose to spend more time exploring those aspects. The practice is a personal journey, so trust your intuition and allow yourself to fully engage with each step.
3. Can I modify the practice to suit my preferences?
Absolutely! Mindfulness practices can be personalized to suit individual preferences and needs. Feel free to adapt any aspect of the practice to make it more meaningful for you. Whether it's adjusting the hand placements, adding additional steps, or incorporating specific visualizations, tailoring the practice to your unique experiences can enhance its effectiveness.
4. Can I practice this mindfulness exercise daily?
Yes, you can integrate this mindfulness practice into your daily routine. Engaging in it regularly can deepen your connection with yourself and your experiences. Consistency is key, so finding a time and space where you can dedicate yourself to this practice can greatly contribute to its transformative potential.
5. How can mindfulness practices benefit my overall well-being?
Mindfulness practices have been shown to reduce stress, enhance self-awareness, improve concentration, and foster emotional well-being. By cultivating a deeper connection with the present moment and nurturing positive emotions, mindfulness can contribute to a greater sense of contentment, resilience, and overall life satisfaction.
6. How can I incorporate mindfulness into other aspects of my life?
Mindfulness is not limited to specific practices but can permeate various aspects of your life. You can infuse mindfulness into daily activities such as eating, walking, or interacting with others. By bringing a sense of presence and non-judgment to these moments, you can enhance your overall well-being and deepen your connection with the world around you.
Conclusion
As we step into the new year, it's essential to take a moment to reflect on the past, ground ourselves in the present, and set intentions for the future. The mindfulness practice outlined above provides a powerful framework to do just that. By acknowledging moments of safety, celebrating achievements, and embracing our connections with others, we can nurture a sense of wholeness and resilience within ourselves. So, take a deep breath, place your hands on your abdomen, and embark on this transformative journey of self-discovery and renewal.