Hello and welcome to this week's meditation,
Talking about intentions.
Finding a comfortable position seated in either a chair or the floor.
And when you're ready,
Finding a comfortable position with your legs,
Either crisscross,
Lotus.
Maybe you're in a chair and they're firmly pushed into the ground.
Taking a few moments to just adjust our bodies.
We're gonna inhale a nice straight spine.
And exhale,
Closing the eyes,
Softening the shoulders.
Allowing to let them just let go.
A nice deep inhale in through the body.
And exhale,
Let it go.
Bring in a hand to the belly,
The other hand over the heart.
Starting to do a three-part breathing exercise.
Bring an awareness to your belly as you take an inhale.
Bring in that breath in through the belly,
Into the ribs,
Into the heart.
And as you exhale,
Bring an awareness to the breath,
Bringing it through the heart.
Deflating through the ribs,
Through the belly.
Deep inhale in through the belly,
Feeling your hand move,
Feeling the breath move up into your ribs,
Into your heart.
And exhaling the breath back down,
Letting go of any to-do lists,
Anything that's on your mind.
Deep inhale in through the belly,
The ribs,
The heart.
Letting everything go that's happened before this moment.
And exhale,
Letting go of everything that's happening after this moment.
Just being present,
Inhale.
And exhale,
Feeling your shoulders soften just a little bit more.
Big breath in.
And maybe starting to expand your exhale,
Lengthening it from the inhale.
Continuing with a three-part breath at your own rate.
If your mind wanders,
Bringing it back to your breath,
Bringing it to the awareness of how this feels.
Right now,
As you breathe in and out through your nose,
Touching your belly and touching your heart.
Continuing at this pace.
This is not a place for judgment,
Just simply observations.
How does your day look?
Do you wake up to a buzzing alarm only to hit the snooze button a few times?
Jumping out of bed and starting your day while on autopilot.
You make coffee,
You get dressed,
Maybe you're scrolling your phone.
Do you have to heat up your coffee several times because you got distracted?
Making school lunches while you're trying to eat,
Trying to drink your coffee.
Thinking that you may have ate a good breakfast only because you were snacking off of the lunches that you were making.
Do you get into your car only to rush to work or get on a crowded public transport?
Then do you sit at a desk for work most of the day?
Does this sound relatable in any way?
Think about how your day unfolds and how many things you may get done today.
Are the things that you got accomplished meaningful in any way?
Does it matter to you?
Are you living in a way that expresses your values?
Are you focusing time on what makes you truly happy,
That nourishes you and gives you meaning to your life?
What would happen if you just took a few minutes a day in the morning to just pause?
And while pausing,
Setting your intention for the day that's ahead in order to live more meaningful.
By taking a moment each morning to acknowledge what matters most each day in this way,
You cultivate incredible inner strength,
Clarity of purpose,
And a nice calm center so that you can meet each day with the very best of who you are.
This kind of connectedness is with yourself and who you are and what matters most means you can meet any situation from a whole new state of being.
Waiting in traffic or in line doesn't have to be frustrating.
Your kids fighting doesn't have to be annoying.
People being late or being late yourself doesn't have to make you feel more rushed.
It can be an opportunity to express patience and mindfulness.
A difficult conversation at work can be a chance for you to be strong but kind.
A cup of tea at break time could be a time for gratitude.
Sitting at a red light could be a time that you pause and do an I am calm mantra or I am loved,
I am successful.
Take a time to do your affirmations.
These are the things that we can pause and think about every day.
What would happen if you paused during the day for a few minutes and asked yourself,
What matters most to you today?
We can so easily get caught up in the momentum of the headlong rush of daily life,
Find ourselves putting one foot in front of the other.
So ask yourself,
What matters most to you today?
What would you like to let go of?
Are you holding resentments,
Regrets,
Grudges that no longer serve you today,
Yesterday,
Last week,
Last year?
These are questions that,
What would happen if you would just pause and ask yourself these throughout the day instead of pulling your phone out to scroll?
Who do you choose to be today?
What are the values you choose to express and live today in the world?
These are ways that we can practice intentions and intentional living throughout every single day.
Take a nice deep inhale and sigh it out.
Taking a few moments to take three more deep breaths before journaling anything that may have come up.
