Take a moment and find a piece of paper and pen before we begin.
An intention is different from a goal.
Where a goal focuses on a future activity,
An intention is in the present moment and lived each day.
It's something we choose in relationship with ourselves that we would want to cultivate or amplify.
It may relate to how you want to be,
Live,
And show up in the world.
Maybe what you want to contribute.
Your intention could be in the form of an affirmation,
Aim,
Or purpose.
Some examples could be,
I live healthy both in body and in mind.
I am free and present in life.
I open my heart to receiving and giving love.
Take a moment now and reflect on your intention and what part of yourself you would like to let shine through more.
And write this down.
I am free and present in life.
Take a moment and reflect on your intention and what part of yourself you would like to let shine through more.
Start to bring your reflection to an end,
Summarizing your intention.
Find a comfortable position and begin to bring your attention inward.
Just allow yourself to land in this moment,
Bringing your awareness to your breath.
Just notice how your breath happens on its own without effort.
Notice the movement of your chest expand and contract as you breathe.
Just keep your awareness on your breath,
Keeping your attention on what it feels like to breathe air into your chest and let it go.
Be aware of your chest expand and then contract.
Allow your belly to expand along with your chest,
Continuing to breathe naturally.
Begin to bring your awareness to the intention that you've written and just allow that intention to come forward into this space,
Just noticing what it feels like to take a bit of room to reflect on it now.
Notice if there's any objection or resistance to that intention taking form in your life.
This could be either an internal or an external experience and if it exists for you just see if you can find that and name it.
Now notice if there's a place in your body that holds that experience for you.
See where that resistance or objection localizes in your body.
Maybe it's in the chest area.
It could be in the upper back,
Shoulders,
Or neck,
Perhaps in the stomach.
Just take a moment and see where this area of resistance or objection to your intention is and find where it lands in your body.
That's it.
Find out what it feels like in your body.
It can be attention or pressure,
Maybe sensation.
It could be generating thoughts of worry.
Just allow that experience to exist here without judgment.
Just notice it without trying to change it.
That's it.
If that's softened up for you or opened up maybe then there's less resistance to that experience.
Just notice what it feels like now.
Just allow that to open up.
Again just staying with that experience.
Just noticing all the sensation and energy that gets trapped in what you don't want.
Just feel that experience again without judgment.
Just allow yourself to embrace it,
Holding it with care like a young child,
Maybe taking some time to thank it.
Perhaps it was offering protection.
That's it.
Just allow that experience to soften further.
Just take a moment there.
Begin to notice what it feels like now in all the cells of your body.
Notice any tingling sensation or warmth and begin to bring that tingling sensation or warmth up through your body starting from your toes.
Just allowing that warmth and tingling sensation to move up further through your feet,
Up into your ankles.
Just allowing that warmth and tingling to move up through the lower part of your leg,
Up through your knee and allowing it to move into the upper parts of your leg.
Again feeling the warmth and tingling travel further upwards into your hips,
Your lower abdomen,
Up into your stomach area,
Through your chest,
Around to your back and shoulders.
Slowly allowing that warmth and tingling to move further down into your arms,
Through your elbows,
Into the lower part of your arm,
Through your wrists and into the palms of your hands.
Noticing the warmth and tingling sensation going further into your neck,
Up into the crown of your head.
Just let yourself melt into that experience.
Noticing the edges of your body and how it expands into your surroundings.
Notice the quality that exists here,
This quality of awareness.
Just be aware of the energy that's experienced here.
Just hold that and feel the support that is here in this space.
Now again let's call your intention forward,
Recalling the words that you've written on your paper.
Just allow them to come in again into this nourishing space,
Noticing who you want to be,
How you want to feel,
Reflecting on the few words or sentence and take some time and bring that forward here.
That's it.
Just allow your intention to be here in this space.
Begin to visualize that intention being carried out in your life.
Hold your awareness on that image.
Just notice if there's anyone present in that image with you.
Staying with that visualization,
Involving your intention,
Notice if there's any specific sounds here in this experience.
Just allow those sounds in and again bring your awareness to any smells that might exist.
Just allow those smells to filter through.
Notice any sensations.
Just allow yourself to fully experience your intention in this visualization.
Just notice what it feels like,
Allowing those feelings to be experienced here.
Just holding your awareness on that and lean into that experience.
Now allow that fullness of experience to come down to the heart center and localize there.
And keeping your attention on that focused heart center,
Send your intention out with light,
Allowing consciousness to carry it forward.
Just allow that seed to be planted now,
Knowing that it can be released to take shape,
Allowing the energy here in this room to carry it forward.
That's it.
And as we begin to close this practice,
Just bring your awareness to the week ahead,
Noticing one small step that you would like to take for yourself,
Reflecting on your intention.
Begin to bring your awareness back to your body.
Start to notice the room that you're in,
Bringing your awareness back to your breath,
Noticing the movement in your body as you breathe.
And slowly allow movement back into your body,
Wiggling your fingers,
Wiggling your toes,
Perhaps initiating a stretch,
And return to the room that you're in when you are ready.
