Get into your favorite meditation posture.
Let's start by focusing on the breath.
You can start by just noticing the contact point between the air and your nostrils or mouth when you inhale.
Noticing the coolness of the air when you inhale.
The warmth of the air as you exhale.
Without trying to control your breath,
Just notice the rhythm of your breath today.
The rise and fall of your body with each inhale and exhale.
Notice where your breath stops today.
In your chest,
Maybe your throat,
Or is it getting down into your belly?
Now try taking control of your breath just for a few moments.
Try to move your breath as deep into your belly as you can.
With each inhale,
Imagining yourself inflating your belly like a balloon.
And then releasing every bit of breath as you exhale.
Allowing your breath to return to its natural rhythm,
Take a moment to notice where you feel the day in your body today.
Where is your center of feel?
Where is it you feel the day today?
Next I'd like you to think about what it is that you're hoping will work out positively for you in the future.
What is it that you want?
That you desire?
Start by noticing how you feel about the situation or desire right now.
Are you nervous about it?
Anxious?
Excited for it?
Does it feel overwhelming or daunting?
Even confusing or out of reach right now?
Are you attached to anything?
Are you averse to anything?
Simply notice whatever feelings come up for you.
Not needing to put a name to them.
Just noticing the feeling of them in your body.
If it helps,
When you notice feelings about the situation or desire in your body,
You can even place your hand over this place on your body.
So that you can focus on the feeling a bit more.
Now that you've taken a few moments to acknowledge how you feel about the situation right now,
Let's walk through a scenario.
First,
Start to picture yourself preparing for this event or desire.
Imagine all that you would do to get ready.
Some of the steps you might take.
The work you might do.
Consider all that you can leading up to this event or desire.
Consider how you want to feel leading up to this event or desire.
Anticipation,
Dedication,
Love,
Or commitment that might be involved.
Allow yourself to imagine how this positive anticipation,
This movement toward your desired outcome will feel.
What would it feel like to notice yourself getting ready?
To feel prepared leading up to this event or desire so you can fully experience it and take in the moment.
Next,
Begin to think about how it might play out when you actually reach your goal or desire.
How will you know you are ready that this is the moment?
How do you want to act in that moment?
If someone was to see you experiencing that moment,
What might they notice or observe in you?
Now,
Take a few moments to picture how you actually want to feel in that moment.
Imagine what it is you want to experience and sit with.
What would this feeling feel like in your body if it worked out just the way you desire?
Turn your attention to how this feeling would manifest within your body and sit with it for a bit.
If you like,
When you notice the sensation of this feeling in your body,
You can put a hand on that place on your body to help you stay focused on it.
Now,
I'd like you to picture what would happen once this moment or desire is realized.
Once you've achieved what you want to achieve.
What might happen after you've achieved what you want to achieve?
What could you do to fully appreciate that moment?
To take it all in and allow the positive experience to resonate with you.
Really picture what it would feel like to take a few moments right after you've achieved this moment or desire and really take it all in.
To sit with the experience and consider all the good that just happened,
To feel grateful for it.
To try and capture what you can to remind yourself of that moment.
What actions or steps might you take to conclude the experience?
What would you want to do?
How would you want to act?
Finally,
I'd like you to consider what feeling you would want to walk away from the experience with.
Actually,
Consider how you want to feel in your body.
If you were to pick one or two core feelings to walk away with,
What would they be?
Self love,
Pride,
Hope,
Confidence.
Whatever feelings come up for you,
Try to imagine what they would feel like in your body in that moment.
Again,
If you like,
You can take your hand and place it where you notice sensation of this feeling in your body to try and focus on it for a few moments and sit with this feeling in your body.
Your body will remember it.
Depending on your goal or desire,
You might consider doing this meditation a few times,
Leading up to that moment or event.
Use this meditation until your body fully anticipates and reacts in the way that you have trained it to do so within this meditation.
So you can really feel that moment.
With that,
You can finish with the question,
What do I now know?
What did I learn about myself?
How I might feel through this experience?
You can continue to think about the answer to this question as you hear the chime of the meditation bells.
At the end of the third bell,
You can open your eyes and come back to the room.
