Good morning,
I'm Frances from Frances Ward Counselling and a warm welcome to another day.
Before the bad day begins and rules us away,
Let us take a moment to turn inward,
To attend to our intentions in a mindful way.
So sitting comfortably with an erect back.
Supported and relaxed yet alert.
I'd like to invite you to close or lower your eyes.
And as you close,
Lower your eyes.
Even just noticing that difference.
A closed eyelid is a relaxed eyelid.
So just by closing your eyes,
75% of all data,
All information coming towards your sensory system Is that off?
So noticing that closed eye load.
Is a relaxed islet.
And sending that sensation all the way down to the tips of your toes in one long,
Warm wave.
Sending that sensation all the way down to the tips of your toes in one long warm wave.
As you allow yourself to settle in.
Noticing your breathing.
Noticing the wave of the inhale and the exhale.
And just noticing your body.
In the comfortable position in which you've chosen.
As we notice the beginning of a new day.
Right now there's no need to rush.
And for these next few minutes together.
I invite you to simply be here.
So taking a lovely slow breath in.
And releasing it with a longer exhale.
And another lovely breath in.
Following with a beautiful exhale.
And as we take a moment just to scan the body,
Noticing the crown of the head.
And crumpling the forehead.
Noticing the pimples.
Even softening the ears.
Letting your jaw relax.
Your tongue.
And noticing that breath again,
There is no rush.
And as you bring your attention to consider.
I would like to move through today.
Not what you would like to accomplish.
Not what you would like to achieve.
But how you would like to be today.
What kind of qualities you would like to bring to today.
Perhaps you'd like to be calm in the day.
Perhaps patient.
Maybe you'd like to be focused.
Perhaps there's an intention to be more compassionate.
Maybe there's an assertiveness that's needed today.
Or strength.
Or even just a willingness.
We're choosing a quality that feels.
.
.
Meaningful and appropriate for you today.
As you allow that quality to settle in with you.
Considering this quality that you'd like to bring with you today.
And as you consider it,
See if you can notice where that is within you,
Within your body.
Calmness,
Can you sense that in your tummy for example?
Is it nice and relaxed?
Oh,
If you were focusing on.
.
.
Being assertive.
Can you notice that more in your chest?
Take a moment.
To feel out.
We're.
.
.
This quality is in your body.
And as you imagine this quality.
See if you can bring it into.
.
.
The conversations that you may have today.
See if you can imagine bringing this quality that you've chosen today,
Bring it into your relationships.
Bringing it into your work.
Bringing it into the challenges that you have today.
And even bringing it into the moments of joy.
You're noticing the sense of this quality within your body,
Placing your hand there.
As you embody it,
As you code it into.
That part of the body.
Until later on today.
Perhaps when you get busy.
All you need to do is place your hand on the area,
The part of the body.
Where you were most able to sense this quality.
And you'll remember.
You remember that this was your intention today,
To bring this quality with you.
And as we end today.
Allowing your attention to slowly come back to the present moment.
Moving your feet and fingers.
Gently.
Blinking your eyes open,
Becoming aware.
Of what's around you,
Taking a moment to reorientate.
But bringing back with you.
The sense of intention.
Thank you for joining me today and I hope you carry on.
This intention with you throughout the day.
