Welcome to this short meditation where we're going to be focusing on your goals.
We're going to begin by embarking on a journey within and getting in touch with our body.
So get comfortable,
Sit down with a straight back or lie down if that's more comfortable.
Take an inhale and as you exhale feel the weight of your body pressing down against the surface that you're on and just relax and observe your body settling in.
Take an inhale and an exhale and bring your attention to your feet.
Just wiggle your toes a little bit,
Rotate your ankles.
And right now I want you to tense the muscles in your feet and focus only here,
Tightly squeezing.
Inhale,
Hold it and exhale completely.
Release all of that tension.
Stretch those toes.
As you inhale I want you to bring your attention up to the calves.
Calves,
Tensing,
Squeezing,
Feeling all of those muscles.
Exhale,
Release all of that tension.
Just let it go.
As you inhale move up to your thighs,
Tensing those quads,
Holding everything firmly.
Exhale and release all of that tension.
Good.
Take an inhale,
Exhale,
Feeling yourself sinking in,
Bringing your attention up to your hips.
Take an inhale and squeezing the glutes and the hips,
That lower abdominal,
Tensing,
Tensing.
Exhale and release all of those muscles and that tension.
Focusing a little bit higher now around your higher abdominals and tummy.
Inhale and squeezing everything.
Exhale and let it go.
Inhale,
Exhale.
Now I want you to bring your attention to your hands.
Open up your fingertips and then make a fist with those hands.
Bring your attention to those hands,
Bringing everything in together and gripping as hard as you can.
Release that.
Exhaling and releasing.
Wiggle those fingers,
Release them back down.
Take that inhale and attention up to your chest.
Inhale and open that chest up,
Squeezing all the muscles around your chest and your back.
You might feel your arms tightening up at the top,
Squeezing,
Flexing those shoulders.
Exhale and relax.
Now tense up right around your face,
Your jaw,
Your chin,
Your neck,
Squeezing everything together.
Make that face as tense as you can,
Holding the tension for a second and then exhale and let it go.
Move those lips around a little and just relax everything.
Good.
Take an inhale and an exhale,
Sinking in.
And by feeling your body,
Connecting it to your mind,
You're creating a unity between the body-mind.
And this generates a deep relaxation and a state of creativity.
Here we can pull our goals towards us with all the energy that's flowing through,
Relaxed,
Clear mind,
Pleatly relaxing with breath,
Opening that mind.
This is where I want you to think about the goal or the goals that you want to set for yourself.
This is where we're going to think about the next 28 days,
What you want to accomplish during this time.
I want you to see yourself after these 28 days achieving this goal.
You've already completed it and I want you to take note of how you feel.
You're there.
You did it.
Picture your surroundings with as much detail as possible.
See the colors.
Are they bright?
Is it sunny?
What's going on around you?
What activities are happening?
How does it feel in your body knowing that you've accomplished the goal that you're setting?
Let this emotion of accomplishment,
Let it fill you.
Feel it in your body.
Good.
Look at those details.
Are there people there?
Are you in nature?
Is there water?
What do you see?
Picture this as vividly as you can.
What are the smells?
See your friends and people congratulating you or making a comment.
Wow,
I can see you've done a lot of work.
How does this feel?
Let this feeling grow and fill you up completely.
When you look in the mirror and you know you are worthy,
You're looking at yourself knowing that you can accomplish whatever you set out to do.
Taking an inhale,
Slowly and gently start coming back to your surroundings.
When you're ready,
Wiggle your fingers and toes.
Open your eyes.
Stretch just a little.
Inhale and exhale and give thanks to yourself.
Good job today.
