Welcome to this intention setting meditation.
My name is Johnny and I am happy to be your guide today.
Find a comfortable seated or reclined position.
As you feel comfortable,
Allow your eyes to soften close.
Begin to release tension from your hands,
Shoulders,
Jaw,
Face,
And anywhere else you might be holding on to tension.
As you give your body permission to settle and relax.
Now begin to deepen and lengthen your breath.
Inhale deeply for a few seconds and exhale fully for a few seconds.
Inhale richly for a few.
Exhale smoothly for a few.
Inhale,
Exhale.
Continue with this breath and together we will center our meditation on setting intentions.
A goal is the particular what you would like to achieve,
But an intention is the how you want to accomplish the goal.
The greater why behind the goal.
The qualities you would like to cultivate and the energies you would like to embody along your journey towards the goal.
For example,
Your goal might be to complete a work project by a certain date,
But the deeper intention for this project might be to work on the project with care,
To learn and sharpen your skills,
And to facilitate positive collaboration with your colleagues as you work.
Another example,
Your goal might be to cook dinner for your family.
The goal is to get dinner on the table,
But the greater intention for the dinner might be to nourish and comfort your family with your food and cultivate a warm loving environment in which to enjoy the meal.
Intentions are powerful.
They invite us to find deeper purpose and meaning for everything we do,
Rather than just focusing on the end result,
The goal.
Intentions place importance on the journey,
Which is ultimately just as important,
If not more important,
As the journey is where the magic of life often happens.
Now,
With that background,
Let's practice mindful reflection.
Listen to the following list of words.
Each of these words represents a quality or an energy that you might incorporate into your intentions for this day or week,
This month or season,
Or even the entire year.
Focus,
Strength,
Care,
Nurturing,
Passion,
Creativity,
Adventure,
Growth,
Wisdom,
Excitement,
Calm,
Harmony,
Abundance,
Balance,
Joy,
Love.
Listen to this list of words one more time,
And as you do,
Identify the two to four that resonate the most with you.
The two to four that most embody the qualities and energies you would like to incorporate into your intentions.
Focus,
Strength,
Care,
Nurturing,
Passion,
Creativity,
Adventure,
Growth,
Wisdom,
Excitement,
Calm,
Harmony,
Abundance,
Balance,
Joy.
Holding on to the two to four words that resonated most with you,
Begin to silently recite the words to yourself as you breathe in and out.
For example,
Inhale creativity,
Exhale passion,
Inhale calm,
Exhale harmony,
And so on and so forth.
Simply breathing and reciting your words of intention,
And imagining that as you do,
You are beginning to align with and embody them on a deep level.
Allow the breath and the words to flow in and out effortlessly.
If your mind wanders,
No worries.
Without judgment,
Acknowledge that your mind has done so.
Release whatever thought or distraction has come up,
And gently guide your attention back to your breath and the repetition of your words of intention.
Continue here for a little while.
As you meditate,
I'll mind the time.
Now you can release the repetition of your words of intention.
And now that you have had a few moments to meditate with these words of quality and intention,
Take a few moments to think of specific intentions that incorporate these qualities and energies.
For example,
Today I intend to find more calm.
This week,
I intend to create more balance in my life.
This month,
I intend to nurture my connections.
Spend a few moments reflecting on what your intentions might be.
They don't need to be poetic or perfect,
Just something that brings you clarity and purpose.
Remaining in stillness and silence,
Make the conscious decision to allow these intentions to influence your thoughts,
Words,
Behaviors,
And actions as you go forth.
Now let's take one more deep inhale and full exhale.
Thank you so much for your time.
Live intentionally,
And be well.
