Hi friend,
It's Manuela from Ankura.
Today I'll guide you through an intention practice.
And this is a practice to help you to remember why you are meditating.
So you can do this meditation sitting or lying down.
Support is key and if you are seated try to keep your back straight and allow your shoulders to relax.
And gently move your attention away from what you are thinking into your body.
Try to bring awareness to your face,
To the sensations in your forehead,
Around your eyes.
Try to relax and let go of any tension in your face.
Bring a smile to your face and relax your jaw.
Let your shoulders drop.
Relax your upper arms,
Your lower arms,
Your hands and your fingers.
You are here,
Your body is here and your mind is here too.
And this is an opportunity for you to get some rest and to bring your attention inward,
Into your body,
Into your senses.
So let's start by taking a full deep breath in and a long and slow breath out.
And now allow the breath to return to its natural flow and allow the mind to rest on the breath.
In each of us there is this wisdom that knows the benefits of having a meditation practice.
Whatever we practice in a regular and consistent way gets stronger.
If it's judgment and resentment,
Those muscles will grow.
But if it's interest,
Curiosity,
Kindness,
That becomes who we are.
That becomes our energy.
So I now invite you to reflect and connect to what draws you here,
To what draws you to meditation.
So you can ask yourself what's important to you about mindfulness,
About meditation.
What can mindfulness and meditation bring to your life,
To your relationships,
To your world?
And notice how you feel when you consider these questions.
And there's nothing to analyze here,
There's nothing to figure here.
Just notice what comes up for you as you ask these questions.
What energy do I want to bring to the world?
And allow yourself to fully experience these feelings.
So let's finish with a full deep breath in and a long and slow breath out.
And you can slowly open your eyes and reconnect with the world around you.
And take good care of you.
