Sit or lie down in a quiet,
Peaceful space.
Allow your body to relax,
Your muscles to soften and your breath to find its natural rhythm.
You are here in this present moment.
Take a deep breath in through your nose,
Filling your lungs completely,
Hold it for just a moment at the top and then gently exhale,
Releasing any tension.
Take another deep breath in,
Feeling the air nourish your body and exhale slowly,
Letting go of any stress or distractions.
Continue to breathe deeply,
Letting your breath become a gentle anchor to the present moment.
Start bringing your awareness to your body,
Notice how it feels,
Are there any areas of tension or discomfort?
Take a moment to release that tension,
Breathing into each area that feels tight and imagine it softening with each exhale.
Feel yourself becoming more and more grounded,
More and more at ease.
With each breath feel yourself sinking deeper into a calm,
Peaceful state.
Imagine yourself in a place that feels safe and comforting to you,
Perhaps a quiet meadow,
A calm beach or just the comfort of your home.
Picture the details of this space where you are.
What does it look like?
What sounds do you hear?
How does it feel to be in this space?
As you relax into this calm space,
Take a moment to reflect on your intention.
An intention is not merely a goal or a resolution,
But it is a guiding force,
A word,
A phrase or a feeling you want to embody during this time in your life.
So ask yourself,
What do I want to focus on in this moment?
What energy would I like to cultivate?
How do I want to show up for myself and others?
Let this intention naturally arise within you.
This intention may be something simple like peace,
Clarity or courage,
But it may also be a specific goal or quality that you want to embrace more fully.
Now that you have your intention,
Take a deep breath in and silently repeat it to yourself.
Let this word or phrase fill your mind,
Heart and body.
As you breathe in,
Allow the intention to expand within you and as you breathe out,
Feel it grounding you into your being.
Repeat it breath after breath and if your mind begins to wander away to the past or to the future,
Gently bring it back to your intention.
Know that this intention is a seed you are planting in the fertile soil of your heart and with time,
It will grow and unfold in ways that are right for you.
Picture your intention as a light or energy.
See it glowing softly inside you.
And imagine this light spreading throughout your entire body,
Filling every cell with the energy of your intention.
Feel it in your heart,
Your heart,
Your mind,
Your whole body.
And with each breath,
Feel this energy grow stronger,
Clearer and more vibrant.
As you continue to sit with your intention,
Keep affirming it to yourself.
Breathe in and allow the intention to expand within you.
Breathe out and feel it grounding you into your being.
Beat the affirmation with conviction,
Feeling the truth of these words resonate deeply within you.
Repeat it one last time with awareness.
Repeat it one last time with consciousness.
In a few moments,
You'll begin to bring your awareness back to the room.
But before you do,
Know that your intention will stay with you,
Guiding and supporting you.
Take one final deep breath in and exhale,
Slowly coming back to the present moment.
Wiggle your fingers and toes,
Gently stretching your body.
And when you're ready,
Open your eyes.
Carry the energy of your intention with you as you move through your day,
Trusting that it is already beginning to take root in your life.
Namaste.
