This is a short practice to help you frame your day for the good.
So I invite you just to get comfortable perhaps sitting with your feet on the floor straight but relaxed spine and just allowing your awareness to descend into your body.
Starting to take a few deeper longer breaths all the way in and all the way out and in your own time all the way in and all the way out and as you continue that longer deeper breathing just gently scanning your body on the in-breath for any areas of tension and on the out-breath relaxing and releasing whatever tension you find.
Again scanning on the in-breath and relaxing and releasing on the out-breath.
When you're as relaxed as you can be in this moment just gently bringing your awareness to the schedule you have today and as you reflect on the day let's take the period before 11 o'clock this morning and as you think about that period what are you going to get to do today?
What activities,
Tasks,
Meetings,
Projects,
Conversations might you tackle before 11 o'clock?
And ask yourself the question what good do I get to do before 11 o'clock?
Connecting with what benefit might come how this activity,
Conversation might link to your sense of purpose and bring benefit to others bring benefit to yourself.
So what good do you get to do before 11 o'clock?
Noticing now that period between 11 o'clock and lunch including lunch again asking yourself what good will I do?
What good do I get to do between 11 and lunch?
If it's a meeting that you have,
Perhaps a project,
What good will you bring through that work?
Perhaps through that rest if you get to lunch as well.
I'm taking that period now till three o'clock between lunch and three o'clock what good will you get to do then?
What can you bring?
How does this period between lunch and three o'clock contribute to your meaning,
Contribution in the world and for yourself?
And now for that period between three and dinner,
Thinking forward to what good you get to do then.
What opportunities,
Connections,
Benefit will you bring?
And finally through dinner into the evening,
What are your plans?
What good will you be bringing?
What good will you do?
Remembering that self-care the opportunity to just be,
To rest,
To do something you enjoy,
Love is also good.
Contributing to your own well-being,
Connection with yourself,
Connection with others.
And as we come to the end of this day you might even plan,
Set an intention that at the end you'll also reflect back on what good you've done.
Both with a sense of gratitude but also a sense of meaning and purpose on the day that's been.
So now you're set for good.
I invite you to just take three deeper longer breaths again,
Let it all go as you breathe in and relax on the outbreath.
Again in and all the way out and after this last breath bring yourself back to the room and get into your day.
