Hello dear one,
My name is Diana Mirsiva and I am happy to welcome you to this intention set in meditation.
Sit or lie down comfortably with your back straight.
Just anything you want in a few moments and try to relax completely.
Let's start with just noticing your breath.
Where do you feel it the most?
In your belly,
In your chest?
Follow your breath for a few moments,
How you inhale and exhale and do not try to control it or change anything.
In and out.
In and out.
With curiosity,
Notice how you feel at this moment.
Try not to judge but to observe.
What emotions do you have?
How does your body feel?
Perfect.
Now pay attention to the whole body so you can ground yourself in the present moment better.
Where does your body touch the ground?
Try to scan your body from the top of your head to the tips of your toes and highlight the points where you touch your bed,
Your chair,
A yoga mat or any other objects.
If a thought arises,
Just notice it.
Like a cloud in the sky,
Do not follow,
Do not engage.
Just know that it is there.
The final step to prepare for intention setting is to calm our bodies and mind with a breath.
This is called vagal breathing because it helps to activate the vagus nerve,
The longest nerve in our body.
It is scientifically proven that if we breathe following this technique for only 3 minutes,
The vagus nerve will activate the parasympathetic system,
Which is responsible for stimulation of the rest and digest activities in our bodies.
We will breathe in for the count of 4 and breathe out for the count of 8.
Our exhales will be twice longer than inhales,
Which will help us to calm down and become more present.
We will inhale and exhale with the nose only and I will count all the way through,
So you don't have to worry about timing.
If it doesn't feel comfortable for you,
Feel free to adjust to the counting for yourself or your body.
Just try to make sure that your exhales are longer than inhales.
Imagine that you are sitting on a beautiful beach right in front of the ocean at the sunrise.
The whole beach is only for you.
You're feeling the gentle wind on your hair and on your skin.
You feel the warmth of the first sun rays of the day.
You're listening to the ocean waves.
You're gazing right in front of you and notice the sun playing with the water.
Imagine that you're breathing in salty,
Fresh ocean air and exhale everything that doesn't serve your body and mind at this moment.
Let's start.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
Come back to your natural breath,
Just let your body inhale and exhale as it wants.
And follow your natural breath for a few moments.
Notice if there are any changes from the very beginning of the practice in your emotional or physical state.
Just take note of that.
And rush into conclusions.
Great.
Now it is time to move to the intention setting.
An intention or sankalpa is your heart's deepest desire.
Probably something that will help you achieve your goal or something that is your final goal.
It should be short in the present tense and positive.
So avoid using don'ts or nots.
And most importantly,
An intention should hold positive energy.
It should be ecological for you and others.
Something that will only bring benefits for you and will not influence others in any negative way.
Receive this statement from your heart.
Feel what its deepest desire is.
And when you have it,
Repeat it for yourself silently or aloud three times.
Perfect.
Now let's anchor your intention so it'll go deeper than mine.
Bring all your attention to your head,
To the area right in the middle of your brain.
Try to feel that area.
And just be there.
Breathe into there.
Try to see how your life will unfold in front of you with this intention.
How do you act?
What is happening with and around you?
Where are you?
Who are the people around you,
If any?
See how your future unfolds right in front of you.
Breathe into your head area and repeat your intention one more time.
Right.
Let's move to the heart space.
What is present in your heart at this moment?
How does your heart feel and what emotions do you have when you see a future?
Try to feel these sensations or whatever it is in your whole body,
In your whole chest area.
Breathe into your heart space and repeat your intention one more time.
Let's move to the belly or pelvic area of your body.
In yoga practice,
It's the area of our power and strength.
What do you feel here with your intention being real?
All the physical sensations.
All the feelings and emotions that are connected with this area.
Breathe into this area and notice any shifts.
Repeat your intention here one more time.
Great.
Let's take one deep breath together in,
Through your nose and out from your mouth.
Imagine that you breathe in your intention with your whole body,
With every cell and let go into the universe to unfold your future.
Let's do that.
Breathe into your body and let go with the sigh.
Amazing.
Perfect,
My dear friend.
With today's practice,
You've anchored your intention in your body and subconscious mind.
Now you know what you want to do,
How you want to feel,
What exactly you want to happen with you and for you.
I wish you to have a great day ahead and a great future.
Believe strongly in your intention and do not hesitate that your subconscious mind will follow this intention no matter what.
You can come back to this practice anytime you want to reconnect with yourself,
Your future and your intention.
Try to practice it every morning for the next week or longer and it'll definitely bring you lots of benefits.
Thank you for practicing today with me.
See you next time.
Bye.
