5-Minute Morning Intention Setting Practice

Take five minutes to begin each day with intention. This short practice invites you to explore a few rounds of straw breathing, helping you ground and centre yourself before gently guiding you to set an intention for your day. Though brief, I hope it leaves you feeling open, spacious, and excited for what the day holds.

Thank you for choosing to practice together. I’d love to hear how the experience lands for you. You may have heard the birds in my garden who love to join us in meditation!

Background music by Leigh Robinson via Pixabay.

Transcript

Good morning.

I feel so grateful to be beginning our day together.

And as you find your place to practice,

Sinking into the surface beneath you,

Taking your time to arrive here and to land.

And whether your eyes are open or closed,

Feeling into the space around you,

And how your body rests within that space.

I invite you to take a few intentional breaths with me.

As you feel ready,

Inhaling through your nose,

And exhaling through gently pursed lips,

As though you're blowing through a small straw.

Beautiful.

Let's do that again together.

Inhaling through your nose.

Little pause at the top.

Exhale through gently pursed lips.

Feeling any heaviness,

Lethargy,

Tiredness from your sleep.

Release and let go.

One more time together.

Breathing in through your nose.

And let your exhale make space for the day ahead.

Let's set an intention for the day.

What would you like to invite into your day?

This could be an energy,

A feeling you'd like to carry with you.

Without effort,

Without force,

Seeing if you can allow this feeling,

This intention,

To arise naturally within your body.

To seal your intention,

To let it really absorb into every cell,

Every muscle,

Every bone.

An invitation to place your palms together,

Resting at heart center.

Or perhaps one hand on your heart,

The other on your belly.

And wherever you are,

Feeling the warmth of your palms,

This gentle connection to yourself.

Drawing in a full,

Expansive breath,

Feeling your belly with air.

Exhale,

Letting your intention settle and soften.

Beginning to bring a wave-like motion into your spine.

Perhaps rolling through your shoulders,

Your neck.

Inviting a stretch overhead,

A yawn,

Even a smile.

I hope you have a beautiful day.

Reviews

Thank you so much, that was perfect – a wonderful way to start my day! You did a nice job and I appreciate your help very much!

Such a lovely meditation. For me, Intention setting is honestly the best way to start the day, my brain usually wakes up and immediately starts dissecting dreams or inventing problems that apparently need solving right now, so I don’t even get out of bed before I’ve had to rein it in! This really helps me reset instead of spiralling into mental noise.

And I love the reminder to smile, it sounds so simple, but it genuinely shifts my mood. I end up feeling calmer, clearer, happier and more present. 😊🙏

Loved this! I feel calm, relaxed and ready for the day.
I’m a special education paraeducator going back to work after winter break, my intention was patience and love as my students come back to school.
Thank you! 🙏🏻🥰

Thank you! That was beautiful and helped me feel very calm and relaxed and in tune with my body🥰! I’m definitely going to do this again when I wake up !🙏

A beautiful way to ground, connect and set one's self up for the day ahead. Thank you Benita 💙

I find this to be so helpful first thing in the morning. Thank you Benita 😊🙏🏻

Such a lovely way to start the day. Thank you, Benita. 🙏💛

Perfect way to start my morning! Very soothing voice. Thank you!