Welcome.
My name is Natalie and I am very grateful that you are taking this moment for yourself.
This meditation is about beginning your day with conscious intention.
Not a long list,
Not something to achieve,
But one loving quality you choose to carry with you.
An intention that feels supportive,
Gentle and true.
Let this be a quiet pause before the day unfolds.
So find a comfortable position,
Either sitting or lying down,
And allow your eyes to gently close or soften your gaze.
Now take a slow breath in through your nose and release it slowly through your mouth.
Again,
Inhale and exhale,
Settling into your body.
Let your breath find an easy,
Natural rhythm.
Now bring your awareness to your chest,
Your heart space,
And you might imagine breathing in and out through the heart.
Slow,
Steady and soft.
And with each breath feel a little bit more present,
A little more here.
And now ask yourself gently,
Without overthinking,
What do I need most today?
Not what you should need,
Not what others expect,
Just what feels nourishing and kind to you today.
And perhaps a word begins to arise,
Or a feeling,
Or an image.
It might be something like ease,
Patience,
Presence,
Trust,
Gentleness,
Clarity.
There is no wrong choice.
Allow one loving intention to settle into your heart.
Now gently repeat this intention,
Silently or softly,
As if you're placing it into your body.
Today I choose and name your intention.
Today I choose.
And with every inhale,
Imagine drawing this intention into your heart.
And with every exhale,
Imagine it's spreading gently through your body.
You don't need to hold on to it tightly.
You don't need to remember it perfectly.
Simply let it be felt.
And if your mind begins to play,
To play or rush around,
Gently return to your heart,
To the simplicity of this one choice.
This intention is not a demand,
It is an invitation.
It can meet you in moments of ease and in moments of challenge.
And take a few quiet breaths here,
Allowing your intention to anchor deeply.
And now begin to gently deepen your breath.
Feel the support beneath you,
The steadiness of your body,
The quiet clarity you've created.
And whenever you are ready,
Slowly open your eyes.
And as you move into your day,
Return to this intention whenever you need,
Like a soft compass guiding you back to yourself.
Thank you for sharing this moment with me.
And may your day unfold with presence,
Kindness and gentle intention.
Feel free to share your intention with me for today.
It might inspire others as well.
Until the next time,
Namaste.
