Welcome to this meditation.
Please take a moment to get comfortable and settle in.
This is your time to check in with yourself and set the tone for the day ahead.
We often begin the day with a list of things to do,
Such as meetings,
Errands,
Tasks,
Or other responsibilities.
But just as important as what we do is how we do it,
And how we're being while we're moving through the day.
Each morning is a chance to begin again with a fresh start full of possibility.
Whatever came before this moment can gently fade into the background as you bring your attention to the here and now with a sense of openness.
So this meditation is here to support you in creating a daily intention,
Not just for action,
But for presence.
For how you want to show up in the world today.
Begin by finding a comfortable posture,
Seated or lying down.
Let your hands rest naturally,
And allow your eyes to close or soften your gaze if it feels comfortable doing so.
Now take a deep breath in through your nose,
And exhale fully through your mouth with a sigh,
Letting go and relaxing the body as you exhale.
Taking another deep breath,
Expanding your chest and shoulders,
And as you exhale,
Allowing your body to soften and relax just a bit more.
Feel the support beneath you,
Your feet touching the ground,
Your body held by the surface underneath you.
Let yourself land here and connect with the present moment.
Notice the rhythm of your breath.
Let it be natural and easy,
And with each breath,
Feel yourself arriving more fully into this moment.
Now bring your attention to your body.
Notice any sensations,
Any areas that stand out to you,
Whether there's tension or ease,
Comfort or discomfort.
No need to change anything,
Just observe,
Be curious and open as you check in with what shows up in this moment.
Feel your connection to the earth beneath you,
Feeling steady,
Grounded,
Rooted,
Getting yourself a bit more centered and balanced.
And now begin to reflect about what today holds for you.
Think about the people you may interact with,
The work ahead,
The ordinary and meaningful moments that may arise.
And ask yourself,
How do I want to move through this day?
What quality or intention would I like to embody?
It may be patience,
Clarity,
Compassion,
Playfulness,
Confidence.
Let whatever arises gently come to mind.
There's no right or wrong answer.
Just notice and take a slow breath in,
And as you exhale,
Begin to feel into that intention.
Connect with the energy and consider what it would be like to carry this energy with you today.
Notice how your body shifts when you imagine living from this place of intention.
Maybe your posture lifts slightly.
Maybe your thoughts feel a little more kind or clear.
Maybe you can picture yourself responding to situations with this quality guiding you.
Breathing further into that feeling,
Into your intention,
Let it settle in your heart,
In your body,
In your awareness.
Try absorbing,
Embodying the state that could come with this intention.
You might also imagine this intention as a color,
A word,
Or a feeling resting in your heart.
Imagine it glowing there,
Steady,
Warm,
And vibrant.
If your mind begins to wander,
That's okay.
Gently return to your breath and return to your intention,
Taking in and absorbing this intention into your nervous system,
Connecting more deeply with this state of mind and being.
Now take one more full breath in and a long breath out,
Fully exhaling.
And before we close,
Gently repeat your intention to yourself,
Either silently or softly out loud,
Letting this be your anchor throughout the day,
Something you can return to again and again,
Remembering to check in with mindfulness for how you're showing up and how you're being as you're doing all the things you're doing.
And when you're ready,
Slowly bring your awareness back to the room or environment you're in.
Wiggle your toes and fingers and open your eyes if they were closed,
Connecting with present moment and carry your intention with you as you go through the rest of your day.
Thank you for listening and take care.
