Welcome to this meditation.
My name is Gemma Brown and I will be guiding you through this short practice together.
The purpose of this meditation is to help you focus on your day ahead,
Identifying what it is that you need to be at your best.
So take a few moments now to get yourself comfortable.
You may choose to sit upright in your chair or to lay down either on a mat on the floor or laying on your bed.
Whatever position you choose ensure you can relax fully and let yourself be held by the surface beneath you.
Setting intentions for our day brings awareness to what we need.
It enables a point of focus for this day and ensures we're more conscious throughout the day ahead.
We are also more likely to bring that intention to life when it has been given this important moment of acknowledgement.
So settling in,
Remembering that these next few moments are for you and for you only.
Thoughts may arise telling you that you need to get on with your day and that there is no time to be still.
That this time is wasted.
For now,
Try to put those thoughts to one side,
Allowing them in but not paying them too much attention.
Rest in the knowledge that this quiet time will enable you to move forward effectively today.
That this stillness is productive.
Begin by taking your attention to your breath and simply noticing your natural breath cycle.
Together we will take three long,
Slow inhales and exhales.
Starting with a slow inhale through the nose.
Holding the breath at the top.
And exhale.
Again inhaling long and slow.
Holding the breath.
And exhale.
Inhale slow.
Hold the breath.
And let go.
Exhale.
And just return to your normal breathing.
To set our attentions first we must seek and ask what is it I desire?
Focusing inward to your deepest personal needs.
Ask yourself what do I need today to be the version of myself that I want to be?
Your first thoughts here may be the most honest and truthful.
Try not to push those initial reactions to one side in search of better needs.
All your needs are valid and welcome.
They are personal to you.
They have a place.
So with that need when it comes to mind listen to it and allow it to surface and come to the forefront.
If you're not sure that's okay too.
Stay curious and calm and inquisitive.
You could ask yourself what would I like to desire but I am resisting.
I invite you to think about if you had this need fully met to the point where the demand on you disappears completely and totally how would that feel?
Perhaps it enables you to move through your day with a lightness,
A calmness and a feeling of contentment.
And now we move that need into an intention.
Setting your intention based on this need in the present tense.
For example,
I will nourish myself today fully.
I will move through my day focusing on the present moment.
I will allow myself to put my needs first so that I can care better for others.
I will remain present throughout my day noticing all of the beauty around me.
Whatever your intention state that three times either in your mind or out loud.
Believe it to be true.
And let it go.
Coming back to the anchor that is your breath.
Together we will repeat three long inhales and exhales together.
Starting with an inhale through the nose.
Holding the breath.
And let it go.
Inhale fully in through the nose.
Holding the breath at the top.
And exhale.
Inhale through the nose.
Holding the breath.
And exhale.
And return to your normal breathing.
And now as we prepare to move into our day with our intention fully front of mind.
Take some small gentle movements into your fingers and your toes.
And perhaps moving your head side to side.
And when you're ready,
Open up your eyes and enjoy the rest of your day.
