Intention Setting With Flow
This is a guided meditation practice for intention setting - either for the new year or any new project or exploration. It is grounded in nature visualization and flow metaphors to look at the future and set an intention.
Transcript
So in this practice,
We're going to focus on setting an intention.
And to do that,
We're going to focus on flow.
And so we'll draw on focus on flow and set the intention in practice.
So flow is a moment that we all recognize,
Like it's a moment when we lose track of time,
When we feel so connected to the inside and the outside.
There is a match between the inside and the outside.
And this is letting go,
It is gentleness,
It is supporting.
And today,
We are going to set an intention to prepare for the hero's journey.
So take a comfortable seat.
You can sit on the floor or on the chair.
And close your eyes if you're comfortable.
If you feel uncomfortable with it,
Kind of gently direct your gaze inward.
And straighten your back and kind of wiggle your toes,
Just feel alive.
Take three deep breaths.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
So what is a hero's journey?
A hero's journey is going from the known to the unknown.
And in this journey,
We are going to go from the known to the unknown and explore in a reflective way,
While also being intentional and deliberate about our practice.
So breathe in,
Breathe out.
So we breathe anyway.
It's an automaticity.
But we are going to be intentional about the breath.
And one way to do it is try the one nostril breathing.
So put your finger on the right nostril and gently shut it.
And take a deep breath through your left nostril like this.
And then switch the finger and let the breath go through the right nostril.
So pay attention to your body.
How does it feel?
Are you feeling secure?
Are your feet planted on the ground?
Or your butt,
If you're sitting on the ground,
Feeling like comfortable and secure?
Are you feeling connected to Mother Earth?
Breathe in,
Breathe out.
Because flow is natural.
Flow is nature.
Flow is when we are immersed in what we do.
Maybe it's art.
Maybe it's gardening.
Maybe you're singing.
Maybe you're dancing and we lose track of time.
So the moment is effortless,
But it is effortful.
It's intentional and effortful because all of you is engaged in that space.
So breathe in,
Breathe out.
So now imagine flowing like a river.
Sometimes gentle,
A little trickle,
Still flowing.
Sometimes the spring thaw and all the snow is melting and it's rushing,
Celebrating spring.
Water doesn't need to be taught.
It actually finds its own level and it runs.
And like that we can flow,
Provided we get out of the way.
Breathe in,
Breathe out.
Sometimes it's a flood.
It's an eruption,
Especially when water is blocked.
Like sometimes we block our emotions or we block ourselves.
Sometimes we come in the way of moving and emotion and flow.
And so when it is blocked,
Sometimes there is a flood because it's a rebellion.
There is just not one way to be water.
Water moves,
Water flows.
Like that we can do that.
Breathe in,
Breathe out.
So imagine yourself as a source of energy.
So if you're expanding,
Like be expansive and your energy is also expansive,
Imagine that and breathe in and breathe out.
So take big breaths because you are like expansive,
Big and your energy is big,
It can be expansive.
And you're melting into the moment because we always think strength has got to do with toughness.
It's also about letting go and surrender and melting into the moment because we lose track of time and place and so engrossed and connected to whatever we are doing.
That's a flow moment.
Breathe in,
Breathe out.
So think of a time when you felt so much connection and in sync with the universe.
And let the universe flow through you as you take the next breath.
Breathe in,
Breathe out.
Let the universe flow through you as if you are a river.
Breathe in,
Breathe out.
Let the universe flow through you as if you are the clouds in the sky,
Floating and flowing and making shapes.
Breathe in,
Breathe out.
Gliding,
Moving,
Shifting directions,
But connected.
That's what the water does.
It moves.
Breathe in,
Breathe out.
Sometimes water can take down every obstacle.
It is so forceful,
It is so powerful,
It is frightening.
Sometimes it has the patience to erode every obstacle.
It could be a trickle,
But it still erodes rocks in its way and recreates paths and meanders.
So we have both in us,
Frightening power and patience.
Breathe in,
Breathe out.
Feel your connection.
Enjoy the movement of being water.
Imagine you are the water,
Of being clouds and floating,
Of debris flowing through the woods.
You are the river that's carrying the leaves.
Breathe in,
Breathe out.
And relax.
Water has its own path.
If you just let it find its own way,
It will.
We just need to get out of its path.
Breathe in and breathe out.
And remember to relax your face.
Sometimes we cannot get tough.
Relax your neck.
Relax your jaw.
And melt into the moment of connection with the universe.
Breathe in,
Breathe out.
Connect with your body.
Resettle.
Just see how you feel.
Are you comfortable?
Are your feet planted on the ground?
Do you feel safe?
Do you feel secure?
Do you feel held by Mother Earth?
And your core,
Which holds all your organs?
Take a moment of silence.
Breathe in,
Breathe out.
Imagine you're the lizard sunning itself.
All there in the moment is the sun and you.
Feels really good,
Right?
You feel the rocks that you're laying on and the warmth and the heat.
You feel the sun beating on your back.
Lift your face and your lizard face,
Your crocodile face with the sun and soak it all in.
And your breathing slows down as if you're a cold-blooded animal.
Breathe in and breathe out.
You're the woods preparing for winter.
Quiet shedding leaves in anticipation.
In anticipation of being enveloped by the snow and the quiet footsteps of the curious red fox.
Breathe in,
Breathe out.
You're the river.
You're the clouds.
You're the woods.
For the wind,
You can be gentle.
You can be forceful.
You can destroy.
You can move through.
All effortlessly.
Breathe in,
Breathe out.
I trust I am the river.
I am in flow.
I just need to let it flow.
I trust that I just need to let it flow.
I have intuition.
I can trust my intuition.
Because I am connected to the universe.
Because I am connected to my deep desires.
My greatest ideas.
Breathe in and breathe out.
I trust I am the river.
I am flow.
I am in flow.
I just need to let it flow.
I trust I am energy.
Energy of the universe channels through me.
I remember the time I was in flow.
Breathe in,
Breathe out.
It could be the time you solved the problem at work.
It could be the time a solution for a work problem came in your dream while you were still sleeping.
I am energy.
Energy of the universe is channeling through me.
Take your next breath as if you are the universe's energy.
Breathe in,
Breathe out.
Energy can take different forms.
It can morph and change direction.
But it doesn't go away.
It changes states.
But it doesn't go away.
It's still energy.
So that energy that is coursing through our body,
Our soul,
Our personhood is the same energy that's everywhere.
So breathe that energy in and breathe out.
Life is just energy in flow.
I am life.
I am life now.
I am life in flow.
I trust I own it.
I let go.
I hold it.
I let go.
That's a paradox.
You take it in and let it go.
Breathe in and breathe out.
So let's take three more deep breaths.
Great.
On your body.
It served you well.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Our body is connected to nature.
We are part of nature.
Breathe in,
Breathe out.
I am life.
I am in flow.
I trust it.
I trust life.
I own it.
I let go.
Because life is a paradox.
By letting go,
We own it.
Breathe in,
Breathe out.
Now think about setting an intention for 2021 or for a journey,
For this journey.
Breathe in,
Breathe out.
Set an intention for what you want to happen,
How you want to join the process,
How you want to show up.
Breathe in,
Breathe out.
Set an intention for what your hero's journey is going to be.
Set an intention not just for the end goal,
But for the process.
Set an intention for how you're going to commit to this process,
How you're going to build back better,
Stronger,
Kinder,
More compassionate by being more just,
By being brave,
By being present,
By being vulnerable,
By being open.
Breathe in,
Breathe out.
With one last juicy,
Delicious breath.
Breathe in,
Breathe out.
Open your eyes when you feel satisfied and you're ready.
Breathe in,
Breathe out.
Thank you for joining us.
