Welcome to the intention setting meditation.
I want to start this session off by setting us up for success with our intentions.
Setting an intention is a great start to initiate new behaviors.
However,
I also want to state the importance of translating those intentions into goals if it's an intention that's tangible.
So first we are going to do an intention meditation where we focus on our intention.
Then once we end the meditation if there are any goals or feelings that come up that you'd like to write down,
Jot those down in your journal.
Your intentions can be clear and specific or as simple as a word or a phrase you would like to align yourself with such as keep an open mind and heart,
Love,
Strength,
Confidence,
Peace.
It could be phrases like today I am confident and full of certainty.
I will allow myself to be vulnerable.
I will give and receive love.
I will embrace change.
Go ahead and think of your intention and if you wish you can write it down on your paper so that it's top of mind.
After we end the meditation session I want to encourage you to write down if-then statements in your journal to set you up for success.
An example of this would be my intention is to be happier in my everyday life so I would write that at the top of my journal as my intention.
Then I'll write if someone says something that evokes an anger emotion then I will take three deep breaths,
Focus on the good that has happened that day and try to brush it off.
Before we get started I also wanted to mention that if you feel your mind wander I will bring you back throughout the meditation.
Also you'll know that the meditation has ended once I ask you to open your eyes.
Okay let's get started.
Go ahead and make yourself comfortable.
You can sit in an upright posture or you can lie down.
Let's take a big deep breath in and allow your shoulders to come up to your ears.
Then with a long exhale just let your shoulders fall and allow your body to relax and sink into your chair or into the floor that supports you.
Allow your eyes to softly close and let's begin by shifting your focus towards your breath.
Let your attention be gentle on the breath so that you can feel the slightest movements of the breath as it travels in through the nose and comes back out through the mouth.
Inhale gently and peacefully inviting in the new energy of the day and letting it fill your belly and exhale any tension stress or worry that no longer serves you.
You are becoming so calm and at peace with yourself in this very moment within your body mind and soul.
When you're ready begin by shifting your attention to your physical body.
How your belly rises and falls on each in breath and out breath.
Notice any sensations when you are breathing.
Is your breathing heavy,
Shallow,
Deep?
Is it light,
Quiet or loud?
Just simply observe these sensations without any judgment.
There's no need to change anything about the breath.
Now as you continue to breathe and if you feel comfortable doing so ask yourself what your intention is.
Perhaps for your health to sustain your focus and attention or simply because you wanted to try.
Any intention is okay.
Welcome and affirm your intention.
Allow it to flow with the breath.
Intentions have the ability to turn our dreams into reality.
It allows us to paint the picture we want to see on the blank canvas before we begin our day.
So as you take another compassionate and love-filled breath in take a moment to think again of that intention you would like to invite into your day.
Ask yourself what kind of day are you going to have?
What matters most to you?
What would you like to build or create in your life?
What would you like to let go of?
Who would you like to forgive?
What are you grateful for?
And once you arrive at your heartfelt intention take a deep breath in through the nose and as you inhale quietly repeat the intention to yourself.
So just silently repeat your intention with every inhale and with every exhale just let everything else go.
If your mind starts to wander just bring it back to that intention and silently repeat it in your mind.
You are now cultivating incredible inner strength that is always present within you.
Visualize your life and imagine what it's like to be fully living your intentions.
What actions are you taking in your life with respect to yourself,
Others,
And the world around you?
When you imagine this new intention in your life imagine it fully with each of your five senses.
Feel as if you already have it.
Experience the joy of having achieved your intention.
This is you aligning with your intentions that emerge deep within you.
You are energizing these intentions in motion now.
Allowing your body,
Mind,
And heart to resonate with a sense of harmony,
Well-being,
And gratitude as you imagine yourself living and accomplishing your intentions.
Sit with these images and feelings for three breaths in through the nose and out through the mouth.
And as this practice slowly comes to an end set your intentions free.
Whatever that may mean to you knowing your intentions will keep you on the right path.
Take another deep breath in and as you exhale begin to wiggle your fingers and toes maintaining this sense of your intention.
Continuing to affirm it as you gently move your body and as you come back to your surroundings.
With another breath in start to notice the sounds and smells around you.
Exhale out a sense of peace and calm and when you're ready softly open your eyes.
Namaste.
