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.