Rachel Jones-Wild, Director, Mindful Therapies
Some reflections on New Year: Mindful Resolutions?
For many people this is the time for New Year resolutions. And for many, these are broken by 2nd January, leaving a sense of despondency or even failure. However, this is a time of reflection, and, if done with kindness and awareness, we can use this mini-milestone as an opportunity to take stock and make positive choices.
The following is two guided reflections followed by some top tips for keeping resolutions more positive.
A reflection on the end of the year
• Find yourself 5-10 minutes where you won’t be disturbed. Find a comfortable sitting or lying position. Lightly close your eyes.
•Notice how you are feeling right now. Become aware of your breath, a sense of being grounded and soften any tension if you can. Notice any emotion you are experiencing with a sense of non-judgement.
• As you sit in stillness, ask yourself the following questions:
1. ‘what have I done/ achieved this year that I am proud of?’
2. ‘what/ who am I grateful for this year?’
3. ‘Which relationships have brought the most joy?’
4. ‘What have I found difficult/ challenging this year?’
5. ‘Is there anything that I might wish to let go of?’
• Notice how you feel as you ask yourself these questions and be curious about the answers that come up. Try to bring a non-judgmental attitude to the practice.
• Let go of any effort and just stay with your breath and your body. Notice how you feel right now and then open your eyes when you are ready.
• If you wish you could write down any reflections. This reflection is an invitation to remember everything we have achieved in
the year gone by. It is so easy to focus on our failures and disappointments, or to focus on what we want for the future, and forget about all the positive that has
happened. Take the time to take in how far you have come! Often we take the positive aspects of our lives for granted, and this includes the relationships that really nourish us.
By taking the time to reflect on the things and people we care about, we can be reminded of the people we must make a special effort to see more of next year.
We might also realise that there are some habits and relationships that really aren’t healthy for us – and maybe we have a choice to let some of these go.
A reflection on the new year to come
• Find yourself 5-10 minutes where you won’t be disturbed. Find a comfortable sitting or lying position. Lightly close your eyes.
• Notice how you are feeling right now. Become aware of your breath, a sense of being grounded and soften any tension if you can. Notice any emotion you are experiencing with a sense of non-judgement.
• As you sit in stillness, ask yourself the following questions:
1. What are the values that are the most important to you?
2. Where would you like to be in 12 months time?
3.What steps could you take to achieve your goals?
• Notice how you feel as you ask yourself these questions and be curious about the answers that come up. Try to bring a non-judgmental attitude
to the practice.
• Let go of any effort and just stay with your breath and your body. Notice how you feel right now and then open your eyes when you are ready.
• If you wish you could write down any reflections.
In this reflection, we are invited to consider a positive vision of where we would like to see ourselves in the future, that is in keeping with our values. Try to make your vision one that is realistic – a development of all the positive from 2015 – rather than one that is totally unachievable.
By visualising yourself where you would like to be, this will help you to stay motivated.
Top Tips for the New Year
• Get yourself a jar or a journal. From January 1st, each day write down some thing you are grateful for or proud of. Either jot these down in the journal or on a piece of paper that you can place in the jar. Then on New Year’s Eve 2016 (a long way away,we know!), open up the journal or the jar and use it as a tool to positively reflect on the year.
• Make sure your resolutions are measurable. Instead of resolving to be ‘nicer’ or ‘healthier’, why not make a more measurable decision such as to meditate for
10 minutes 5 times a week, or to spend time with friends once a fortnight.
• Don’t criticise yourself if you don’t always stick to your goals. We are human! And if we slip up every so often that’s fine. Maybe take a moment to reacquaint yourself with your vision and remind yourself why you have made your resolutions.
Whatever you decide to do for 2016, we hope the year brings you happiness, joy and fulfillment.
And if you decide to include living a more mindful life as part of your resolutions then even better!
Rachel Jones-Wild
Director
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