Today's meditation is all about setting intentions for our school day.
Intention setting is a way to keep our mind focused in one particular direction throughout our day.
We aren't necessarily setting a goal that we are achieving,
But instead we are determining a desired focus we would like to have throughout our day and affirming that focus through intention setting.
So I want to invite you to get into a position that allows you to be relaxed yet alert.
This may be sitting in a chair,
On a cushion,
Or even lying down.
Begin by breathing naturally,
Feeling your body rise on the inhale and fall on the exhale.
Continue to feel your breath rise and fall,
Paying attention to what that feels like in your body.
Note where you feel your breath most vividly.
Is it at the tip of your nose,
Your throat,
Your lungs,
In your belly?
Note this place and observe the sensations there.
Feel the air tickling your nose.
Observe how it is cooler on the inhale and warmer on the exhale.
When you feel the way,
Your chest is gently rising and falling.
Gently rest your attention at this place for just a moment.
As you go through this intention setting practice,
If you become distracted,
You can always return to your breath.
The gentle inhale and exhale.
Your breath is always available.
Your breath can ground you when you are in front of your classroom,
Interacting with students or amidst the hustle and bustle of your busy days.
Your breath is always available.
So as you are settling into your breath,
I want to invite you to think about an intention you have for the day ahead of you.
This intention could be about your interactions with students.
Perhaps you want to greet students at the door when they enter your classroom.
Or it could be about your own self-care throughout your day.
Perhaps you want to breathe three breaths between classes or before starting a lesson.
Maybe you have the intention of eating lunch outside,
Getting some fresh air,
Or maybe the intention is just to take some time to eat lunch and maybe sip water throughout your day.
Maybe going for a walk to the office during a small break in your day will get you out of your classroom and not continually sitting behind your desk.
It's truly amazing how many of us don't find the time to do those simple tasks of self-care,
Simply nourishing our bodies with good food or hydrating appropriately.
How would we feel at the end of the day if we sprinkled in a bit of self-care as our days progress?
So just take a moment to bring to mind your own personal intention for today.
And try to be as specific as you can be.
Your brain will pay attention to specifics and help you meet this intention more easily.
So instead of,
My intention is to be in a positive mood,
Try,
My intention is to make at least five positive comments to my class today.
Try to phrase your intention as something you will do instead of something you don't want to do.
So instead of,
My intention is to not have a short fuse with my students today,
Try,
My intention is to pay attention to my body sensations and when I feel my heart beat faster,
I will take three deep breaths.
So settle in on your intention for today.
And don't worry about making the right choice.
Just make the choice for you.
You can certainly change it tomorrow.
Say this intention slowly to yourself or quietly out loud.
Repeat it throughout the space of silence.
While you are saying your intention,
Visualize yourself carrying it out,
Making it come to fruition.
What does that intention look like when you are immersed in it?
How do you feel when you are meeting your classroom demands but still taking time for this intention?
We will rest here for a few moments so that you can visualize fully experiencing your intention.
Okay.
.
.
.
Now gently let your visualization go and come back to the sound of my voice.
When this practice is over,
It may be helpful to write your intention down on a post-it or a piece of paper and place it somewhere you can see it in your classroom.
Perhaps putting it on your desk or computer.
You may want to experiment with different places and see what works best.
Re-read the intention throughout your day and bring mindfulness to this intention practice.
Meet yourself where you are at and remember that we do these tasks without judgment.
It doesn't mean that we fail if we don't do it perfectly.
It means we just do our best and remain curious.
To honor the work you are doing every day as a teacher,
We have a nice way of closing.
Repeat these words to yourself as I say them out loud.
May the actions I take toward caring for myself,
Toward understanding myself,
Toward being more peaceful with myself,
Be of benefit to all beings everywhere.
May the actions I take toward caring for myself,
Toward understanding myself,
Toward being more peaceful with myself,
Be of benefit to all beings everywhere.
Take one more inhale and exhale.
I'm going to ring the bell and when you can no longer hear the bell,
Allow your eyes to open.
May your intentions be met and may you find peace in your heart as you do this incredibly noble work of educating our world's children.
Thank you for sharing this time.
I wish you a truly wonderful day.
