Okay,
Let's get started.
Let's take a big deep breath in and allow your shoulders to come up to your ears.
Then with a long exhale just let your shoulders fall and allow your body to relax and sink into your chair or into the floor that supports you.
Allow your eyes to softly close and let's begin by shifting your focus towards your breath.
Let your attention be gentle on the breath so that you can feel the slightest movements of the breath as it travels in through the nose and comes back out through the mouth.
Inhale gently and peacefully inviting in the new energy of the day and letting it fill your belly.
And exhale any tension,
Stress or worry that no longer serves you.
You are becoming so calm and at peace with yourself in this very moment within your body,
Mind and soul.
Notice any sensations when you are breathing.
Is your breathing heavy,
Shallow,
Deep?
Is it light,
Quiet or loud?
Just simply observe these sensations without any judgment.
There's no need to change anything about the breath.
Now as you continue to breathe and if you feel comfortable doing so,
Ask yourself what your intention is.
Perhaps for your health to sustain your focus and attention or simply because you wanted to try.
Any intention is okay.
Intentions have the ability to turn our dreams into reality.
It allows us to paint the picture we want to see on the blank canvas before we begin our day.
So as you take another compassionate and love-filled breath in,
Take a moment to think again of that intention.
Ask yourself what would you like to build or create in your life?
What would you like to let go of?
And once you arrive at your heartfelt intention,
Take a deep breath in through the nose and as you inhale,
Quietly repeat the intention to yourself.
And with every exhale,
Just let everything else go.
If your mind starts to wander,
Just bring it back to that intention and silently repeat it in your mind.
Visualize your life and imagine what it's like to be fully living your intentions.
What actions are you taking in your life with respect to yourself,
Others and the world around you?
When you imagine this new intention in your life,
Imagine it fully with each of your five senses.
Feel as if you already have it.
Experience the joy of having achieved your intention.
Sit with these images and feelings for three breaths.
Take another deep breath in and as you exhale,
Begin to wiggle your fingers and toes,
Maintaining this sense of your intention,
Continuing to affirm it as you gently move your body and as you come back to your surroundings.
With another breath in,
Start to notice the sounds and smells around you.
Exhale out a sense of peace and calm and when you're ready,
Softly open your eyes.
If you haven't already,
Write down what your intention is,
What your goal is for taking this journey.
I like to write mine in big letters with my favorite marker and have it displayed wherever I go to meditate to remind me of my why each day.
That helps with the days where you really just can't seem to find the time.
Look at this piece of paper,
Remember your why and gift yourself with just a few minutes of meditation by coming back to this journey.
If you feel comfortable sharing,
Let us know what your intentions are in the comments below.
Here's mine.
Thank you so much for joining me today.
I'll see you tomorrow for our first one minute meditation.
