Begin by finding a quiet comfortable space where you won't be disturbed.
You may choose to sit in a chair with your feet flat on the ground or lay down on your back.
Just make sure that you are comfortable and fully supported.
When you're ready close your eyes and take a moment to adjust your body.
Ensure that you are comfortable and relaxed.
Allow your arms to rest either by your side or you can place them gently on your belly.
Take a deep breath in.
Inhale deeply through your nose filling your lungs.
Hold for just a moment and exhale fully through your mouth releasing any tension and doing this two or three more times.
Begin now with a gentle body scan bringing your awareness to different parts of your body and allowing them to relapse completely.
Start at the top of your head moving slowly down to your forehead,
To your eyes,
Jaw,
Neck,
Shoulders,
Arms and down through your torso to your hips,
Legs and feet.
As you focus on each body part consciously release any tension you might be holding.
Imagine a warm wave of relaxation washing over each area as you breathe.
Breathe in peace and breathe out tension.
Now bring your awareness to your breath.
Simply observe your natural breathing without trying to change it.
Notice the rhythm,
The rise and fall of your belly,
The cool air entering your nostrils and then the warmth as you exhale.
To deepen your connection and concentration you can count your breaths.
Inhale deeply and count one,
Exhale and count two,
Continuing this up to ten.
If you lose count gently return to one.
I am breathing in deeply one,
Exhaling out two.
Breathing in deeply three,
Exhaling out four.
Continuing at your own pace and releasing any counting.
Setting your intention now.
Take a moment to connect with your intention for this meditation.
What healthy habit do you wish to cultivate in your life?
It could be physical like regular exercise or mental like positive self-talk or mindfulness.
Visualize your intention.
Imagine yourself engaging in this healthy habit.
See yourself taking the steps necessary.
Feel the joy,
The satisfaction and ease within you.
Trust in your ability to create this change.
Visualizing all aspects of this process.
Bring to mind some affirmations that resonate with your intention.
You might silently repeat phases such as I am capable of changing my habits.
I nourish my body with healthy choices.
My mind is calm,
Focused and resilient.
Allow these affirmations to settle into your consciousness.
Reflect on your core values.
What is most important to you?
Is it your health,
Your vitality,
Your energy,
Your connection,
Joy,
Self-love?
Connect your intention to these values.
Realizing that cultivating healthy habits enhances your ability to live in alignment with them.
Take a moment to express gratitude for yourself for taking this time to nurture your body and mind.
Acknowledge every small step you've taken towards your goals and honor your commitment to creating positive change.
Now imagine a day in your life where you are fully embodied in your intention.
Visualize waking in the morning and engaging in positive habits that align with your goals.
Picture yourself feeling energized and happy and grateful throughout your day.
Each moment is a choice and you are powerfully aligned with your intention.
Allow this imagery to integrate into your subconscious.
Know that with each breath you take you are reinforcing this new reality.
Feel a deep sense of confidence growing within you.
Affirming that you are capable of change.
As we come towards the end of this meditation return your awareness to your breath.
Notice how your body feels now compared to the beginning of our session.
Observe the sensations in your body and the quietness of your mind.
When you feel ready begin to gently wiggle your fingers and toes.
Slowly bring awareness back into your space.
When you feel ready open your eyes taking your time transitioning from this meditative state to your surroundings.
Take a moment to notice how you feel.
Carry this sense of calm awareness and intention with you as you move forward into your day.
Remember that every moment is an opportunity to choose healthy habits that honor and nourish your well-being.
Trust that the practices you cultivate in mind and body are gifts to yourself and every step you take shapes the person you are becoming.
