Hi,
Good morning.
My name is Rachel and today's practice will be doing an intention focused meditation.
It's very helpful to start off our day with an intention that we'd like to set for the day.
And anytime we find ourselves getting overwhelmed by the day or the tasks,
We can return back to the intention that we set.
And this can be done in the morning or in the middle of the day.
Really whenever you find the time to do this practice.
So getting into a comfortable seated position.
You can start taking in your surroundings.
With your eyes open.
Noticing any sites.
Any colors or objects that stick out to you.
Maybe noticing something new that you've never noticed before.
And whenever you feel ready to do so in your own time.
Gently closing your eyes.
So starting to notice any points of contact.
Maybe noticing where you're seated.
The back against your chair.
Thighs against the surface below.
Maybe noticing where your hands are placed.
How your clothing feels against the skin.
How the air feels against your skin.
Noticing any sounds.
Any sounds further away.
Starting to become aware of the rise and the fall of the inhale and exhale.
Noticing which body parts move with the breath.
Maybe noticing how your stomach muscles go in and out.
How your chest rises and falls.
Maybe how your shoulders go slightly upward and down.
Noticing if your breath is cool or warm.
And starting at the top of your head and ending at your toes.
Doing a gentle body scan.
Just to notice how your body feels right now.
So noticing any areas of tension,
Any areas of calm.
Noticing if your body is busy or quiet.
Fidgety or still.
And remember we're not judging.
Whatever comes up,
That's perfectly okay.
So as you reach your toes.
Notice how your entire body feels right here right now.
And from this point of calm.
I want you to ask a question to yourself.
And let the question and the answer come from your heart.
And anytime thoughts or doubts or feelings come up.
Let them go and return back to the question.
What is my intention for the day?
What is my intention for the day?
Notice what comes up.
And anytime thoughts,
Feelings,
Doubts,
Come up.
Resistance.
Let them go.
Just like you'd watch a thought come and go.
And return to the question.
What is my intention for the day?
Anytime your mind wanders.
Gently know and return back to the question.
What is my intention for the day?
And as we begin to end this practice.
Throughout the day,
Anytime you feel overwhelmed or lost in your tasks.
Gently return back to your intention that you set for the day.
Starting to notice any areas of contact.
Noticing where your hands are placed.
How your body sinks into the surface below.
Notice the rise and the fall of the inhale and exhale.
Notice any sounds.
Starting to make any small movements that feel comfortable.
Maybe a stretch or shoulder roll.
And in your own time.
You can gently open your eyes.
Returning to your surroundings.
And remember to keep coming back to the intention that you set for yourself.
Thank you and have a great day.
