Setting New Year Intentions with Journaling: Guided Meditation with Ambient Cello Music | The Wong Janice | Skillshare
Drawer
Search

Playback Speed


  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x

Setting New Year Intentions with Journaling: Guided Meditation with Ambient Cello Music

teacher avatar The Wong Janice, Where Ambient Cello Meets Meditation

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Introduction

      4:32

    • 2.

      Materials & Class Project

      2:45

    • 3.

      Opening Meditation

      4:13

    • 4.

      Highlights

      14:37

    • 5.

      Successes

      14:11

    • 6.

      Challenges

      14:33

    • 7.

      Saying Goodbye

      14:43

    • 8.

      Intentions

      15:26

    • 9.

      Actionable Steps

      15:55

    • 10.

      Self-Care Plan

      15:51

    • 11.

      Your Vision

      17:00

    • 12.

      Last Reflections

      2:47

  • --
  • Beginner level
  • Intermediate level
  • Advanced level
  • All levels

Community Generated

The level is determined by a majority opinion of students who have reviewed this class. The teacher's recommendation is shown until at least 5 student responses are collected.

176

Students

5

Projects

About This Class

Have you ever made a New Year’s Resolutions list only not to follow through with them shortly after? If you’re nodding yes, this journaling and guided meditation class will change that. You will learn how to reflect on your past year more mindfully and set the next year’s intentions in a way that will give you more clarity and confidence to flow and attract the life you wish to live. 

Join The Wong Janice, a cellist, composer and long-time journaler, as she guides you through this end-of-year/year-ahead guided meditation with live ambient cello music.

You will experience: 

  • A 3-minute opening meditation to put you in the right mental and physical space
  • Eight journal prompts accompanied by 10-15 minute live ambient cello music
  • Part I will help you reflect on the past year with the following themes:
    • The Past Year in Highlights
    • Successes
    • Challenges
    • Saying Goodbye
  • In Part II will help you prepare for the year ahead by:
    • Setting Intentions
    • Taking Actionable Steps
    • Create a Self Care Plan
    • Choosing a One Word Vision

This class is suitable for everyone with any level of journaling experience. The only prerequisite is that you are open to doing the work, and if you like cello or ambient music, that would be a plus! 

By doing these journaling prompts this can lead to more groundedness as you learn to accept what has passed, and have more confidence in the year ahead as you set your intentions consciously and not just a thoughtless list of New Year’s Resolutions. 

By the end of the class you’ll have reflected on the past year, bringing awareness to successes and challenges as well as setting intentions for the upcoming year, planning for your future with actionable steps, allowing you to feel more control of your life and attracting the life you want to live. 

Meet Your Teacher

Teacher Profile Image

The Wong Janice

Where Ambient Cello Meets Meditation

Top Teacher

Hello, I'm The Wong Janice. I am a sound meditation guide and cellist based in Amsterdam in The Netherlands helping people just like you feel more centred and calm through ambient cello meditation music, virtual cello meditation concerts and now I offer video classes on Skillshare! My classes on Skillshare are mostly about journaling, meditation/mindful practices and intention setting combined with my original ambient cello music! I'm so honoured to be a Top Teacher and look forward to sharing more classes with you.

For a sample of my music, watch the video below or follow me on Spotify, YouTube and Instagram.

See full profile

Level: All Levels

Class Ratings

Expectations Met?
    Exceeded!
  • 0%
  • Yes
  • 0%
  • Somewhat
  • 0%
  • Not really
  • 0%

Why Join Skillshare?

Take award-winning Skillshare Original Classes

Each class has short lessons, hands-on projects

Your membership supports Skillshare teachers

Learn From Anywhere

Take classes on the go with the Skillshare app. Stream or download to watch on the plane, the subway, or wherever you learn best.

Transcripts

1. Introduction: Have you ever made a new year's resolution list only not to follow through with them shortly after? If you're nodding yes with this journaling class, you will learn how to reflect on your past year more mindfully and set the next year's intentions in a way that will give you more clarity and confidence to flow and attract the life you wish to live. Hi, my name is The Wong Janice, and I am a cellist, composer, and teacher on Skillshare. I help people feel more calm and grounded through my ambient cello meditation music, virtual and in-person concerts, and online courses. You may know me from my journaling for grounding and positivity class, or perhaps the healing power of music for self-care. I'm so delighted to guide you for this new class with the theme of closing the year and setting the new year's intentions with journaling. I've been a longtime journaler and have been consistently doing this end-of-year, year ahead journaling for the last three years. It has been really interesting to look back on my progress, tick off things that I've manifested, see what topics are recurring but still haven't been carried out, shift my priorities. Also it has been really helpful to feel more ready for the year ahead, even when there are completely unexpected turns in the year, like going through a pandemic. In this class, I will take you through a two-part journey of journaling prompts with live ambient cello music. Through the journaling prompts, you will learn how to reflect on the year and prepare for the year ahead in ways you might not have done so before. We start with a short three-minute opening meditation to put you in the right mental and physical space. The first part, broken up into four themes, is focused on reflecting on the past year. The four themes are, the past year in highlights, successes, challenges, saying goodbye. The second part, also broken up into four themes, is focused on the year ahead. The four themes are setting intentions, taking actionable steps, creating a self-care plan, and choosing a one-word vision. By doing these prompts, this can lead to more groundedness as you learn to accept what has passed and have more confidence in the year ahead as you set your intentions consciously and not just a thoughtless list of new year's resolutions. Each lesson will start with the journaling prompts, and then I will let you write for approximately 10-15 minutes, accompanied by my live ambient cello music. Each piece of music is created in the moment with a cello, sometimes a guitar, or a melodic and with the help of my effects pedals and loopers, all without any pre-programmed sounds. I've chosen to create the music in this way because I was fully in the present moment and let myself flow without any restrictions. I hope to transfer this sense of freedom to you while writing. I'm really excited for you to hear this music because it marks a new phase of my musical and spiritual journey and you are one of the first ones to hear it. By the end of the class, you'll have reflected on the past year, bringing awareness to successes and challenges, as well as setting intentions for the upcoming year, planning for your future with actionable steps, allowing you to feel more control of your life and attracting the life you want to live. This class is suitable for everyone with any level of journaling experience. The only prerequisite is that you are open to doing the work and if you like cello or ambient music, that would be a plus. Let's dive in [MUSIC] 2. Materials & Class Project: Here are some practical notes before we get started. First, I'd like you to decide if you will complete the whole class in one stretch, or perhaps just half or just one class. I personally would recommend doing it all in one go, which is different from most other journaling classes on Skillshare. If you commit to doing it all in one go, you'll be able to go deeper with your answers as it takes time to get into the flow, and since there are only two parts, the past year and the year ahead, the whole experience is more cohesive if done all at once. If you're up for the challenge, then you'll need to set aside about two to two-and-a-half hours. What do you say? Secondly, take a moment to create a comfortable space and find somewhere quiet to do the class. You might want to prepare a cup of your favorite tea or have by your side your favorite stones and crystals. Thirdly, if you want to write the answers to the prompts by hand, get your writing materials. A pen or a pencil will do, and your favorite notebook or journal. As a bonus, I have prepared a worksheet with all the prompts all ready to go. You can find it in the Project and Resources tab to download. Once you download it, feel free to print it out, or you can fill it out digitally if you have a suitable PDF reader. If you haven't had time to print out the worksheet or can't manage to download it, don't worry, I will read out the prompts and will put the titles on screen so you won't miss a thing. I encourage you to write by hand, but if you want to journal using a computer or electronic device, that's up to you. Lastly, because music is such a big part of this class, be sure to set up your best speakers or get your best set of headphones. Pause the video now to get everything ready. Please note that you should set aside 10 to 15 minutes per lesson or two to two-and-a-half hours in total if you want to complete it all at once. Now you're ready, it's time to introduce the class project. I have two tiny assignments for you. Number 1, at the end of each lesson, go to the Discussions tab and share one sentence or highlight from your journal or worksheet, and Number 2, after completing the class, go to the Project and Resources tab, click on "Create Project" and share a photo of your journal or worksheet. Now you have your pen and paper ready, go directly onto the next lesson. I think you're more than ready to dive in, so let's go. 3. Opening Meditation: Before we dive into the first lesson, I invite you to join me for a short opening meditation, to be in the right physical and mental space so you can journal with more mindfulness and get the most out of it. Take a moment to find a quiet and comfortable spot to either sit or lie down. Pause the track now until you are ready. Now I invite you to close your eyes. By closing your eyes, you make a commitment to being here, to filter out distractions, and channeling your energy to this space with me as your guide to bring you deeper and in a clear head-space for the class. Connect with how you feel today. Connect to your breath. Take a moment to reflect on why you are here and why you chose to show up. Is there something you want to leave behind this past year? Is there something you'd like to manifest this coming year? You are here because of self-care. By taking time out to reflect, accepting who you are at this moment, and opening your heart, you become ready for growth, ready for change, ready for your turning point. Be proud of showing up. Are you ready to go? As we close the year, we acknowledge that we have done our best and what's done is done. We allow ourselves to leave it behind. The reason is to open ourselves for new energy, new opportunities, and beautiful experiences that we will attract by being open and shining bright with the energy of love. But we will not do it alone. We don't have to do it alone. The power of connection and being together will make us more powerful. Connect to everyone else during this class. Connect with everyone on Skillshare. You are not alone. Feel part of a family. The one family. Smile to yourself knowing you belong and you're exactly where you need to be right now. Connect with the now. Put aside everything else for a moment. Relax every muscle in your body from top to toes. Open your curiosity for this journaling experience. Open your mind and allow yourself to be free. Open yourself to any emotions that might arise during these lessons. Let the frequencies of the cello vibrate through your body and allow the pen to flow. Breathe in. Breathe out. Breathe out stress. Breathe out anxiety. Breathe out worries. Breathe in love. Breathe in gratitude. Breathe in peace. That brings us to the end of the opening meditation. Let's get started on this beautiful journey together. After this lesson is over, will you introduce yourself in the discussion tab? I would love you to share who you are and why you are taking this course. After you've done that, you can go directly to the first journaling prompt. 4. Highlights: For the first journaling prompt, I invite you to write down the past year's highlights. Think of events, happy moments, happy places, and memorable moments with the people in your life, or even strangers who you have come across. Bonus tip, look through your agenda if you need some help jogging your memory. It's time to take action. Get your pen, journal, or worksheet. In the next 10-15 minutes, using the music as inspiration, write down whatever comes to mind, and fill the page with all your past year's highlights in bullet points or small sentences. You don't have to write a full story for each highlight. By the way, this is not about successes, as the next section is about that. Focus now just on highlights. If you find it hard to remember your year, perhaps break it down and go through the eight Wheel of Life categories and see if there are any highlights there. I'll read them out just as a reminder. Love and relationships, family and friends, wealth and finances, health and fitness, career and studies, hobbies and recreation, spiritual and personal development, or physical environment, for example, your home or office. You may begin writing. [MUSIC] Great work. You have made it to the end of the first lesson. If you feel like you need more time to write, pause the track now or rewind just a few minutes. How was that? What did you discover on your past year's highlights? Did you try something new or do something fun? Did you have any shared moments with family or friends? I'm sure you have written down at least one highlight, so take a moment to feel blessed. After this lesson is over, will you share one of your past year's highlights in the discussions tab? I would love to know about your year. Be proud of yourself for starting this journey of self-reflection. If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 5. Successes: In the previous lesson, we journaled about our past year's highlights. For this lesson, I invite you to journal about your past years, successes. It's time to take action. Get your pen, journal, or worksheet. In the next 10-15 minutes, using the music gets inspiration, write down whatever comes to mind, and fill the page with all your past years successes in bullet points or small sentences. You don't have to write a story for each success. Here are some prompts you might like to consider. Were there any goals that you reached? Can you be proud of yourself for anything? Did you make a small or significant progress in any project or situation? Are you happy about the way something in particular turned out? What was the nicest surprise of the year? You might want to zoom out of what typical success looks like. It doesn't have to be about getting a promotion at work or quantifiable achievements. It could simply be that you managed to try a new activity, or you started therapy, or perhaps you apologized to someone you've been needing to it for awhile. You may begin writing. [MUSIC] Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now or rewind a few minutes. What did you discover after your reflections? Is there anything you can be proud about? I'm pretty sure of it. After this lesson is over, will you pick one of your past years successes to share in the discussions tab? Sharing is not showing off by the way. It's being proud of yourself and inspiring others at the same time. If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 6. Challenges: In the previous lesson, we journaled about our past year successes and for this lesson, I invite you to journal about your past year's challenges. It's time to take action. Get your pen, journal or worksheet. In the next 10-15 minutes, using the music as inspiration, write down whatever comes to mind, and fill the page with all your past year's challenges in bullet points or small sentences. You don't have to write a story for each challenge. Here are some prompts you might like to consider. What difficult situations did you encounter? Were there challenging conversations you had? Or any conflicts? Was there anything you didn't manage to accomplish? Did you have any setbacks? Were there any moments you felt blocked or not in your true power? By the way, this is not a moment to beat yourself up or feel bad about yourself. This is simply an exercise to acknowledge where you got to and accept these difficult situations as lessons and opportunities to grow. You may begin writing. [MUSIC] Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now or rewind a few minutes. What did you discover after your reflections? Are there some challenges that you would like to let go of or work on in the coming year? In upcoming lessons, there will be time to let go and make plans, so hold on to those thoughts. After this lesson is over, will you pick one of your past years challenges to share in the discussions tab? Maybe you'd like to also reply on another student's comment. I'm sure they'll really appreciate the encouragement. If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 7. Saying Goodbye: In the previous lesson, we journaled about our past year's challenges. For this lesson, I invite you to say goodbye to the past year. It's time to take action. Get your pen, journal or worksheet. Here are some prompts you might like to consider. Start with gratitude, thinking of all the highlights and successes. Continue with acceptance. Think of the challenges from the previous lesson. Go on with forgiveness to others who have pained you. Or perhaps you can forgive yourself for something and end with leaving behind and letting go all that was, no matter how good or bad, the coming year is a chance to start fresh, with a clean slate and new opportunities. In the next 10-15 minutes, using the music as inspiration, write down whatever comes to mind, and fill the page with all you would like to leave behind [MUSIC]. Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now, or rewind a few minutes. So what did you discover after your reflections? After this lesson is over, will you pick one of your past year's goodbyes to share in the classroom? Guess what? We have now reached the halfway mark off this class. Be proud of yourself for your persistence and diligence. I'll meet you in the next lesson where we start planning for the year to come. Exciting. If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, I'll see you then. 8. Intentions: In the previous lesson, we said goodbye to the past year, and I hope you felt good about that. Now it's time to start looking forward to the new year ahead. For this first journaling prompt, I invite you to write your intentions for the year. Setting intentions will help you feel your purpose and allow you to go into the year with a clear vision so you will be able to attract your desired life. The reason why I chose the word intentions is because I don't want you to focus on goals. From my own experience, I've made the mistake in the past of focusing on goal setting, which ended up being quantitative and numerical goals and not fulfilling my life purpose. For example, last year my aim was to release my first Ambient album, and I kept putting it off as it all seemed so hard. But a better intention would have been to bring myself joy by creating new ambient sounds through experimentation and trying something new. I wasn't motivated to record an album, but guess what? By honoring myself and my desire to be creative, I ended up buying a new effect pedal and making new ambient music, and I recorded three amazing songs which were perfect for my first ambient album, and I also made all the songs for this class as well. How cool is that? I invite you to move away from the what and more towards the why. If you want to make more money and have a numeric goal, perhaps look at the why behind it and use this as your north star instead. For example, what is more important to you? Losing a certain number of kilograms or feeling good by eating more healthily? Well, how about aiming for a promotion with a heavier workload and better pay or working a day less, so you have a free day to do your hobby or volunteer work? Which life do you want to live? It's time to take action. Get your pen, journal, or worksheet. In the next 10-15 minutes using the music gets inspiration, here are some prompts you might like to consider. Which life would you like to attract? What are your inner transformation goals? What are your deepest desires and biggest dreams? Write down whatever comes in mind and fill the page with all your thoughts in bullet points or small sentences. Don't worry if you sound vague in your intentions, because the next lesson will be about writing action steps. For now, just set your intentions and reach for the stars. You may begin writing. [MUSIC] Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now or rewind a few minutes. What did you discover after your reflections? After this lesson is over, will you pick one of your intention to share in the discussions tab? Take a read of the other students and comment on those two? I'm sure they'll appreciate it. If y'all continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 9. Actionable Steps: In the previous lesson, you journalled about your new year's intentions. For this lesson, I invite you to go deeper and start thinking about a plan, review the intentions that you set and then move towards discipline. If you have taken my journaling for grounding and positivity course, you'll know that I'm all about action. Making conscious steps is the only way to attract and manifest the life you desire. It's time to take action. Get your pen, journal or worksheet. Here are some prompts you might like to consider. What small steps can you make towards your dreams? What consistent steps can you commit to? Is there anything you can already do starting tomorrow? In the next 10-15 minutes, using the music as inspiration, write down whatever comes to mind, and start to brainstorm small steps, steps that you can already make this week. Every big transformation starts with a small action, and small consistent actions will be the thing that determines whether you will reach those dreams or not. You may begin writing. [MUSIC] Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now or rewind a few minutes. What did you discover after your reflections? After this lesson is over, will you pick one of your action steps to share in the discussions tab? If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 10. Self-Care Plan: In the previous lesson, you journaled about your upcoming year's action steps. For this lesson, I invite you to journal about your self-care plan. You might have already touched on some of these themes in the previous lesson. But I really wanted to zoom in on this. Self-care can come in many forms and it's not only about pampering yourself with a massage. So let me break it down further into four themes. The first theme is self-care for physical health. For example, a plan could be eating more colors of the rainbow or starting your day with drinking a glass of water, or planning 30 minutes of walking every day, or going to the doctor to check something that's been bothering you. The second theme is self-care for mental health for example reaching out to a life coach or attending a meditation class, or learning about breathwork, or just setting aside time for regular journaling. The third theme is self-care for joy, for example treating yourself by going to the cinema, trying a new activity like singing in a choir, or simply allowing yourself to stay in bed, reading a book until midday, every Sunday. Lastly, self-care for your physical environment, for example, is there anything that you can do to make your home or a room in your home a safe and sacred, and special place? It could even be to make a dedicated reading corner or meditation corner. It's time to take action. Get your pen journal or worksheet. In the next 10-15 minutes, using the music as inspiration, write down your self-care plans for your physical health, mental health, joy, and physical environment in bullet points or in small sentences, you can be as short or comprehensive as you wish. You may begin writing. [MUSIC] Great work. You have made it to the end of the lesson. If you feel like you need more time to write, pause the track now, or rewind a few minutes. What did you discover after your reflections? If you're continuing on, I'll meet you in the next lesson. If you intend to come back later, see you then. 11. Your Vision: In the previous lesson, you journaled about your new year's self-care plan and for this final lesson, I invite you to think of one word that sums up your vision for the year ahead. It's time to take action, get your pen, journal or worksheet ready. Once you have chosen the word, write it at the top of the page in capital letters. Put a circle or box around it if you wish. In the next 10-15 minutes, using the music to get inspiration, write yourself a letter starting with dear, showing your unconditional support and belief in yourself for going and living your vision. Bonus tip, write the whole letter in capital letters. I personally do this when writing really important messages to myself and it makes me feel so much more empowered, positive, and motivated. You may begin writing [MUSIC] Great work, you have made it to the end of the last journaling prompt. If you feel you need more time to write, pause the track now or rewind a few minutes. What did you feel after writing the letter? After this lesson is over, will you pick one sentence from your letter to share in the Discussions tab? We're almost done and there's just one last lesson to go, which is just a summary of the whole course and a moment for last reflections. If you have a couple of minutes to spare, you can go directly to the next lesson. 12. Last Reflections: Congratulations. You've made it to the end of the class. Thank you for allowing me to guide you. You have successfully reflected on the past year, bringing awareness to successes and challenges, as well as setting intentions for the upcoming year and planning for your future with actionable steps. Allowing you to feel more control of your life and attracting the life you want to live. I hope you have found it both helpful and a powerful experience and I hope you will consider doing this yearly. Before you go, it's time to complete the second assignment. Please go to the project and resources tab, click on "Create Project" and upload a photo of your journal or worksheet to show that you've made it. Don't forget to leave a comment on the fellow students' project too. I'm sure they'll be very happy and appreciative of your support. Oh, and if you could leave me a standing review, I would also be very grateful. Now that we have finished the class, you may take some time to read through everything you wrote down and then put it away for now. I can recommend setting a reminder in six months to track your progress and reassess whether those intentions are still valid to follow through, or you can add some additional notes for what's present for you in that moment. Now it's time for a short reflection. But there's no need to write anything. Was this class helpful? Do you think it could be helpful to do this class every year? Whatever your choice, please know that I will be here to support you. If you enjoyed this class and you liked journaling, I invite you to take my class, journaling for grounding and positivity, or if you like something without journaling, the healing power of music, 1-hour of self-care with Ambient Cello is my other class. Thank you once again for joining me. I wish you so much love and healing energy in your onward journey. I encourage you to follow my teacher profile on Skillshare so you can stay up to date and get notified when I release a new class. Otherwise, you can connect with me on my social channels, which you can find on my profile. Well, that's it from me. Once again, my name is The Wong Janice and it has been an absolute pleasure. Until next time, stay wonderful.