Hello and welcome.
Thank you for choosing this meditation with me.
My name is Mark Rowland and this is an invitation to slow down and consciously set an intention for your life,
Your day,
Or the season you are in right now.
An intention is not something you force or demand.
Think of it like a seed you place gently into the soil of your awareness,
Trusting that it will grow in its own time.
So,
There is nothing you need to achieve here.
Simply arrive,
Listen,
And allow.
Begin by finding a comfortable position,
Either seated or lying down.
Allowing your body to be supported by whatever is beneath you.
Gently closing your eyes or soften your gaze.
Bring in your attention to the natural rhythm and flow of your breath.
Not changing it,
Just noticing how it is.
Feel the breath entering through the nose and leaving the body again.
With each exhale,
Allow your shoulders to soften,
Your jaw to unclench,
Your brow to smooth.
Feel the weight of your body settling.
Let gravity do some of the work for you.
If the mind is busy,
That is okay.
You are not trying to empty it.
You are simply creating space.
Now bring awareness to your body as a whole.
Noticing the points of contact where your body meets the chair,
The floor,
Or the bed.
Sense into your chest,
Your belly,
Your back.
Noticing any areas of tightness or of holding.
And gently invite them to soften,
Just a little.
Imagine your breath moving through the body like a slow rhythmic tide.
Each inhale,
Gently lifting.
Each exhale,
Gently releasing.
Allow yourself to fully arrive here.
This moment is enough.
Now bring your awareness inward,
To a quieter place within you.
Ask yourself gently and without needing an immediate answer.
What truly matters to me,
Right now?
Not what you think should matter,
But what feels alive,
Meaningful.
Or important,
Beneath the surface,
Deep within you.
You might notice a word,
A feeling,
An image,
Or a sense in the body.
Allow whatever arises to come naturally.
If nothing feels clear yet,
That is okay.
Stay curious,
Stay open.
From this place of awareness,
Allow an intention to begin to form.
An intention is often simple.
It might begin with words like,
I choose.
I invite.
I am open to.
Let your intention be something that supports how you want to be,
Not just what you want to do.
For example,
It might relate to qualities such as presence,
Kindness,
Courage,
Trust,
Balance or ease.
Once an intention feels right,
Silently repeat it to yourself.
Not trying to force belief,
Simply placing it gently into open awareness.
Imagine this intention as a seed resting in fertile soil.
You do not need to rush its growth.
You only need to tend to it with attention.
Now notice where this intention is felt most strongly in the body.
Perhaps in the heart.
Or you might find it in the chest.
Maybe the belly.
Breathe into that area.
With each inhale,
Nourishing the seed you planted.
With each exhale,
Releasing doubt or pressure.
Trust that this intention will continue working quietly in the background of your life.
Now begin to gently bring your awareness back to the room.
Noticing the breath once more,
Your body and any sounds that may be around you.
And when you are ready,
Slowly open your eyes.
And carry this intention with you,
Lightly.
And return to it whenever you need a sense of direction or grounding.
If you enjoyed this meditation,
You may like to explore my course here on Insight Timer called A Month of Daily Affirmations for a Brighter Year.
Where you can join me for 31 days with a brand new affirmation for each day.
If you're listening to this after January 1st,
It should be available already.
If not,
It will be released on the New Year.
Thank you for joining me.
I truly do appreciate your support.
Have a beautiful rest of your day.
Go in peace.
Namaste.
Copyright © 2020,
New Thinking Allowed Foundation
