When you're ready,
Find a comfortable seat.
Allow your bones to stack on top of each other.
Your muscles to relax.
Take a breath.
Decompress here.
Give yourself permission to just be here.
Give yourself permission for the next few minutes to just be in this space,
In this present moment.
In your own time,
Close your eyes or find a soft gaze.
You can rest your palms.
Somewhere on your legs,
Wherever they feel comfortable.
It might feel good to squeeze your shoulders up to your ears.
And then on your exhale,
Just let them fall away.
Your shoulders,
Shoulder blades melting down the body.
Your shoulders,
Shoulder blades melting down the back.
Now just listen to your breath.
Check in.
As you listen to your inhales and exhales,
Just notice where they're most prominent in your body.
Maybe you feel them mostly in your chest.
Perhaps you feel an expansion of your ribs.
Maybe you feel your breath mostly in your belly.
Perhaps you feel an expansion of your ribs or maybe you feel your breath mostly in your belly.
Wherever it is,
It's okay.
Just notice it.
Perhaps right now at this time in your life,
Feeling like you're just going through the motions.
Maybe you feel like you're living on autopilot a little too often.
Not conscious of your choices,
The things you say or your actions.
This is really common.
I invite you to first not judge yourself for it.
Just observe.
Meditation and using the breath as a tool to be present.
It's a really great way to stand back from life,
From any story and situation that you might be experiencing.
And just observe without judging.
Judging won't help the situation.
It won't help you to breathe.
It won't help you to turn the situation around and become more intentional.
So just be kind to yourself.
You're worthy of that.
And just for a minute here,
We're just going to sit with our thoughts.
In that same light of seeing thoughts and thinking about them,
We're just going to sit with our thoughts.
And in that same light of seeing thoughts,
Stepping back from them,
Just observing,
You can imagine your mind like a sky,
The big blue sky.
And in the vastness of the sky,
There are clouds,
Different shapes,
Sizes,
Different consistency.
Some are light,
Some are dark.
But they always pass.
So in your mind's eye,
In this blue sky image,
Just imagine that your thoughts are the passing clouds.
And as you breathe,
As you sit in that breath,
You can just watch those thoughts pass by.
And instead of getting involved in them,
I invite you to embrace the intention of just watching.
When you find yourself getting involved or distracted,
Just take a deep inhale and a cleansing exhale.
This will bring you back to the beginning of the day.
And when you're done,
Just take a deep breath,
Just take a deep breath,
Just take a deep breath.
And then just take a deep breath and just take a deep breath.
As you begin to feel yourself settle into this,
This observing of your own thoughts,
Maybe you find a clearing in those thoughts.
Maybe they become more sparse,
Maybe you feel space opening.
In that space,
I want you to call on what you need right now.
What do you need?
What do you need to be more focused on to get more intentional with?
Maybe one part of your life,
Something that's standing out.
Or maybe it's a thought pattern that you're just trying to get out of.
Or maybe it's a thought pattern that comes up again and again for you.
It's quite negative and you'd like to change it.
Whatever it is,
Really ask yourself,
What do you need?
As you come to an answer here,
Just pair it down to one phrase or a word.
You can repeat it in your mind or maybe just see it as another passing cloud.
Maybe one that lingers a little bit longer than the others.
Perhaps one that's beautifully lit by a sunset or sunrise.
Let it glow there for you.
Breathe into it.
This is your intention.
This is what you intend to do or become or be.
An intention is something that you activate right now.
It's what you need right now.
A way of being in the world that might bring you to a certain place.
But what it's really doing is transforming you now.
Repeat that intention in your mind.
Harness it,
Embrace it,
Bring it into your day.
Maybe even write it down after this.
When you're ready,
Let's take a deep breath together.
Inhale and exhale.
You can allow that deep cleansing breath to inspire some movement in your body.
Whatever that looks like for you,
Maybe a stretch.
And when you're ready,
Come back into the space around you,
Just noticing any sounds.
The temperature in the room,
Any smells.
Just allow your physical self to awaken.
Just thank yourself for making time today for you,
For your mind,
And your wellness.
When you're ready,
Open your eyes and have a beautiful day.
