Hey,
So this is a guided meditation and it's all about intentions.
Intentions instead of resolutions because resolutions can be put this way,
A lot of people set resolutions and come second,
Third week in January,
They don't quite go to plan.
And then what happens is you start to beat yourself up because you haven't quite met the expectations of what you think you should be doing.
So this is just like a gentle sort of invitation to focus on intentions rather than resolutions.
So as you find yourself a comfortable position,
I'd just like to invite you to gently close your eyes down now and just feel fully supported by the surface beneath you,
Whether that's the chair,
The bed,
The floor,
And take a slow,
Mindful,
Deep breath in and just hold for a moment and then exhale fully.
Take another deep breath in and then let it out slowly,
Gently releasing any tension.
Bring awareness to your body for a moment.
And just notice any areas of tightness,
Perhaps heaviness or discomfort without any judgment.
And take another deep breath in and with each exhale,
Imagine those areas softening and relaxing.
Allow yourself to arrive fully in this moment,
Letting go of busyness,
Distractions,
And any shoots.
And I'd like to invite you to just bring your attention to your breath for a moment and inhale slowly,
Hold briefly,
And exhale fully.
And we're going to do that a few times and with each inhale,
Invite calm,
Clarity,
And peace.
And with each exhale,
Release stress,
Worry,
And any sense of pressure.
Just taking a few moments to breathe.
And as you do,
Feel your body becoming softer,
Lighter,
And more at ease with each breath.
Just gently inhaling,
Inviting calm,
Clarity,
And peace.
And with each exhale,
Release stress,
Worry,
And any sense of pressure.
Take your time,
No rushing.
And simply breathing like this can bring you home to yourself.
Now gently bring to mind a new year's resolution.
Maybe the shoulds and expectations that can feel heavy.
Maybe it's ones from the past or ones that you have set yourself this year.
And notice if that shows up as pressure in your body.
Maybe a tight chest,
Tense shoulders,
Or maybe your thoughts racing.
You see,
Resolutions often bring stress,
Self-criticism,
Or even disappointment.
If we don't meet them,
Hopefully you can just release the weight of these expectations.
Silently whisper,
I am not defined by pressure or by shoulds.
You know,
Intentions are so much kinder.
Now just shift your focus to intentions.
Intentions are gentle,
Flexible,
And compassionate.
They guide you without demanding perfection,
Encouraging growth and self-kindness.
Silently whisper,
I choose kindness over pressure.
I choose kindness over pressure.
And feel the relief of letting go of have-tos and embrace this gentle guidance.
And bring to mind one or two intentions.
Simple,
Nurturing,
And meaningful.
They could be,
I intend to nurture my body and mind with care.
I intend to speak to myself with kindness.
I intend to allow joy and ease into my days.
And visualize these intentions as seeds planted into your heart.
And imagine them growing naturally without force,
With patience and care.
Feel warmth,
Encouragement,
And support surrounding these intentions.
And I invite you to just sit with these,
Almost like these feelings,
Whatever comes up for you with these intentions,
Whatever intentions that you want to set for yourself.
And know that you're moving gently towards what nourishes you.
And I invite you to place your hands gently over your heart.
It can either be one hand or both hands,
Gently over your heart.
Breathe into your heart space.
Welcoming kindness,
Calm,
And peace.
With each exhale,
Feel warmth and love.
And breathing into your heart space.
Welcoming kindness,
Calm,
And peace.
And exhale pressure,
Worry,
Or judgment.
And silently whisper,
I honor myself.
I move at my own pace.
I am guided by intention,
Not pressure.
And let this feeling of gentle guidance and self-compassion fill your whole being.
Slowly bring awareness back to your body,
Back to your breath.
Maybe wiggle your fingers and toes.
Maybe you need to have a stretch.
And when you're ready,
You can open your eyes.
Carrying the calm,
Clarity,
And gentle guidance of your intentions into your day.
And remember that intentions are kind of the resolutions.
