Set Your Intention Meditation

Start your week or day by setting your intent. Then relax into a guided meditation, relaxing the body. End your meditation by bringing in some sunshine and calm into your day. Music courtesy of Edoy Ascen.

Transcript

Hi.

In this meditation,

We're going to set our intent for the week and then drop into a relaxing meditation to start your week off well or whenever you're doing this meditation.

Now find a comfortable position whether it's lying down,

Standing,

Seating,

It doesn't matter.

Whatever feels right for you.

As you do that and in your own time,

Take a big deep breath in.

Fill the belly and the chest and then breathe out and again.

Breathing in,

Taking a deep breath,

Taking it as far down as you can.

If you can't reach the belly,

That's fine and then breathe out.

Always in your own time.

And let's take one more big deep breath in and breathing out.

Now I want you to think about what you want your week to be.

Just one word or two words about where you want to end up at the end of the week.

So do you want to have a joyous week,

A loving week,

A week of intent,

Mindfulness.

So whatever word or words,

It could be a phrase,

It's whatever feels right for you.

So take a moment and close your eyes and think about how you want your week to be,

What you want your week to feel like,

What you want to feel like at the end of that week.

So just keep breathing as you're thinking about what your intent is and then we'll come back and start the meditation.

Okay,

Now keeping your eyes closed,

I want you to start breathing through your nose,

Feeling where the air touches the side of your nostril.

Just slow breaths and you're in your own time.

So breathing in and breathing out and you can breathe in through your nose and out through your nose or mouth,

Whichever feels comfortable.

So just breathing in and feeling the air wherever it touches the side of the nostrils.

And just keep practicing that.

And when you get distracted in the meditation,

Just come back to your breath.

Come back to feeling it where it touches the side of the nostril.

And just feeling the breath come in and out of your body.

You could put your hands on your belly and feel the air.

So if you're struggling to feel the breath come in and out,

You could put your hand on your belly and just feel the breath as it rises.

So just take a moment to practice that.

Okay so coming back now to your body.

We're just going to relax through the body and really just set it alive for the week.

So come to your toes and I want you just to pay attention to your toes and as you're breathing in start to feel them relax.

All of your toes on both feet just as you're relaxing and breathing in and out.

I'm going to move up the body so moving your attention and attention to the bottom of the foot and just as you breathe in and out just feel that the bottom of the foot relax.

And now to the top of the foot as you breathe in and out.

Just feel it relax and this is in your own time.

Now moving up to the ankle.

Just feel it relax and your foot whatever position it is it drops it feels heavy and your whole foot just relaxing.

Just with each breath your body's just starting to become calmer and in a beautiful state of rest.

So moving up to your shins and as you breathe in and out feel the muscles on the shin relax.

And then your calf as you breathe in and out.

Just feeling that carve and all the way up now your leg your foot all relaxing.

If you still feel some tightness that's okay just the more you do this the easier it becomes.

And now moving up to the knee the front and the back of the knee breathing in and breathing out and just feeling your bottom of your leg all relaxing.

Just feeling a little heavier and it might move position and if you need to move do so whatever feels right for you.

And now moving up to the top of the leg the thigh the front and the back as you breathe in and out.

Starting to feel your body get heavier your legs just feel really restful as you move up to your bum and lower back.

Moving in and out.

Maybe need to take another deep breath just to really bring some air into your bum and your lower back.

Just feeling it relax as we move around to the hips and to the stomach and you feel the hips the stomach the bum and your lower back all just relax and then the bottom half of your body just feeling heavier feeling calmer.

As we move up to the middle of the back breathing in a little deeper and any twinges just let them go as you focus on the breath and relaxing.

And moving up to the upper back and shoulders and your shoulder blades maybe you want to roll them a little bit just to really get them relaxed and around to the chest.

So you're feeling the back the stomach the chest your hips your bum all the way down your legs and your feet as you breathe in and out just become heavier and just relax deeply.

And now as you move to your shoulders in the top of your arms and your elbows and your forearms and your fingers and your hands just let that whole part of your body start to drop and the stress imagine it coming out your fingers and going into the universe and and turning into a beautiful energy.

And just breathe in again if your shoulders just still feel a bit tight and focusing on that beautiful breath.

Now as we move up to the neck and all the way up to the back of the head and over to the top of the head just feel that relax maybe your head might drop forward a little bit your shoulders might drop a little bit more and you're breathing in and out as we move across to the forehead and the temples as you breathe in and out all of the back of the head the neck the temples all just relaxing together.

And now as you get to the eye and eye sockets feeling it relax and the cheeks and your jaw and your nose and now the front of your neck as your head feels heavy as it relaxes and maybe just breathe into the jaw a little bit more feel your tongue come up to the roof of your mouth and just all that tension come out of your body out of your toes and your fingers and just take another nice deeper breath just breathing in and feeling the calm as you rest.

And I want you now just to lie there breathing in and out and coming back to the breath when you need to if your mind wanders always just come back to where you feel it touching the side of your nostril or the breath as it raises your hand on your belly and I want you to rest there for a little bit and I'll ring a bell at the end when I want you to come back and just rest for a little bit and if you want to focus on your intention and let that infuse through your body then do that but just coming back to the breath if your attention wanders anywhere else.

So take take a moment and just breathe in and rest and you'll hear a bell to come back.

Namaste.

You you you you you Okay Come back into the room into your body Just feel how heavy it is And I want you to imagine your sunshine on your skin Lighting it up Exciting yourselves and bringing them to life As you go into your day or next part of your day or night And just that sunshine feel it's warmth it's not too hot it's just perfect for you And that beautiful sunshine infuses with your intent for the week just bringing it alive And as you come into your week just remember that sunshine and remember how the sunshine feels on your skin in this moment how it warms you brings yourselves alive and makes you excited for the next part of your day And when you're ready just open your eyes and come back into the room Giving yourself a moment to open your eyes And just feel back into your body Bringing that calm that sense of excitement that sunshine and that beautiful relaxed feeling And I wish you to have the loveliest next part of your day.

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