To begin this meditation,
Find a position that is comfortable,
Either seated or lying down.
Over these first few moments,
You can really feel your body calming and settling in.
It may feel nice to move your arms a little bit,
Shake your legs out,
Begin to feel your feet,
Your legs,
And your hips,
Maybe your back connected to the ground.
I want you to begin to start connecting with your breath,
Taking nice inhales in through the nose,
Down into the belly,
Feeling your shoulders and your back and your neck soften on the exhale.
And over these next three to four breaths,
I want you to begin bringing to mind the intention that you want to show up with in this next chapter of life.
And this next chapter may be the day that you're moving into,
It might be preparing for the week,
Or it may be a new season of life.
How do you want to step into this next chapter,
This next moment with intention,
With purpose,
With renewing feelings,
Emotions,
And mindset?
And over the next breath or two,
There may be a word,
A theme,
A statement,
Or a sentence that begins to bubble to the surface.
I want you to begin to anchor this intention into your core as we move into the guided breath.
For today's guided breath,
We will be inhaling for a count of four,
Holding that inhale for a count of seven,
And having a long,
Restorative exhale for a count of eight.
And we'll be doing this five times.
So when you're ready,
You can empty all of the air out of your lungs with a breath out.
And then breathe in for one,
Two,
Three,
Four,
Hold,
Two,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale to the belly that simply feels like home today.
And with each breath,
I want you to begin to feel and embody the sensations of that intention.
Maybe it was joy or lightness,
Gratitude or appreciation,
Calm,
Peace,
Whatever your intention for this next chapter is.
With each inhale,
I want you to begin drawing in that feeling,
That sensation and emotion.
And I want you to begin to feel the energy moving through your body.
Feel the sensation of that intention coursing from your feet all the way up to your head.
And with each breath,
I want you to become a little bit curious.
What does that energy feel like in your body when you are poised,
Calm,
Collected,
Full of renewing emotions?
When you have set your mind to a place your intention and you're moving with purpose into the next chapter,
What's the sensation?
And with each breath in and out,
Continue to let that sensation build and grow and expand.
Stay connected to those feelings that anchor a foundation within yourself.
And you can also get a little bit curious about where do you feel that sensation in your body?
You may notice when you fill your up with that renewing intention,
With that purpose,
That there are parts of your body that really come online.
They become the energy and the fuel source for that positive,
Renewing intention.
Maybe it's down all the way in your feet.
Maybe it's in your belly,
In your stomach,
Your gut.
Maybe it's up in your rib cage or your heart.
It could be in your throat or your neck.
It may even be in the little muscles and energy held in your face.
Or you could feel like it's energy that's cascading over you right from the top of your head.
With each breath,
Be aware of where you are.
Become a little bit more curious,
A little bit more focused on where the fuel source,
The energy source of that renewing intention comes from.
And now I want you to take a moment and fast forward out into the future.
And I want you to imagine some of the things that might be challenging,
Might create some adversity in your life.
It may be something that could happen later today.
It may be a challenge that you know may come up in this next chapter of life.
Sometimes these are small things like a hard conversation,
A hard decision.
And sometimes they're big things,
Events that can change the trajectory and the course of our life.
And just for a moment,
I want you to invite in a tiny little bit,
1% of those depleting emotions and sensations that we know can sometimes come with challenges,
Adversity,
Times when we get emotionally reactive.
Just taste a little bit of those feelings,
Those emotions.
We're not letting them consume us and we're not getting tied up in the stories or the narratives,
But instead we're just remembering,
Oh yeah,
I remember that depleting emotion.
Or I know that feeling when I get a little bit reactive or when I'm overcome by challenge or adversity or anxiety.
And just as you're starting to feel some of that depleting emotional state,
I want you to come right back to the breath.
Take a big,
Deep inhale down into your belly and a nice long exhale.
And over the next couple of breaths,
I want you to come back to that feeling and sensation of your intention.
The intention that you anchored in your body,
In those key areas,
Your energy sources,
Your fuel sources.
And I want you to breathe that intention and that renewing energy back into your body.
Anchoring it in those areas on the exhale.
And over the next three to five breaths,
See if you can just come back to all of that curiosity and exploration of your renewing emotions,
Your renewing and positive intention that you set.
And with each breath in,
You breathe more of that energy into your body.
And with each breath out,
You cleanse and you wash and you let go of those depleting emotions that we know is natural to come up and to experience.
We come back to the breath to breathe in and reset our intention,
Our positive attitudes and renewing emotions.
And so just feel your body with each breath coming back to connection,
To anchor with that renewing emotion.
With that positive,
Strong,
And steady foundation.
And as you feel all of that energy getting reestablished in your body,
Just take a moment to appreciate how adaptable you are.
That just by using your intention and using your mindset and your breath,
You can move from emotionally reactive states to positive and renewing states.
And that a resilient,
Fulfilled,
And purpose-driven life is actually our ability to do this over and over and over again.
And it all starts with the work that you did here today.
Setting that intention,
Feeling it in the body,
Identifying those energy and fuel sources,
And then acknowledging that sometimes we're gonna get pulled off track.
And we can simply come back to the breath,
Those inhales and exhales,
Breathing in the intention and the renewing energy,
Breathing out and letting go,
Washing clear the depleting emotional states.
We'll take one breath all together here to close this meditation.
So when you're ready,
You can exhale all the air out of your lungs with a breath out.
And then take a nice deep breath in to the belly and through the nose.
And let it out with a sigh.
Ah.
And then slowly,
With that embodied intention,
Begin to bring a little bit of movement back into your body,
Your hands and your feet,
Your legs and your arms.
You can slowly start to flutter your eyes open,
Maybe with a small little smile on your face because of that new anchor,
That reservoir of resilient intention that you've set for yourself today.
Enjoy your day,
And I'll see you here again.
