Hello there,
I'm Lucero and this practice is all about setting intentions.
An intention is something that you intend to do.
Intentions and goals are a little bit different,
But they work together.
When you set a goal,
You give yourself a specific result to aim for.
When you set an intention,
You focus on how you want to be,
Feel,
And act as you're moving towards your goal.
Intentions help you reach your goals by building your inner strength.
You can set an intention anytime,
But lots of people set intentions when they start something new.
A new day,
A new project,
Or a new year,
For example.
Each time you start something new,
It's like starting a journey.
Your goal is the place where you are going.
Your intention is how you want to get there.
Setting an intention means that you're doing and being on purpose.
You're taking charge of creating the life you want to live,
And that is very powerful.
So let's begin.
You can do this practice lying down or sitting comfortably.
Go ahead and settle into your body.
Take a moment to stretch and move around until you feel comfortable enough to be mostly still for the next few minutes.
Now close your eyes.
Take a deep breath in and exhale.
Relax your body.
Let go of tension and stress.
Relax your mind.
Let go of busy thoughts.
Follow your breath in and out.
Listen to my voice,
But don't worry if your attention starts to wander.
If you notice yourself drifting off,
That's okay.
You can just bring your attention back to your breath and refocus your mind on the words.
Start by asking yourself,
What journey is beginning for me right now?
Is it the start of a new year,
A new experience?
Are you moving on or moving up?
Maybe you just feel different,
Like you're growing or changing,
And you want to set an intention for whatever comes next.
Think for a moment about what feels new,
Maybe challenging or even a little scary.
See if you can imagine this journey that's just beginning as an adventure.
What is exciting about it?
Now let yourself dream.
As you set out on your adventure,
What do you want to experience?
Who do you want to be?
See yourself setting out and imagine what the journey will be like.
What good things will happen?
What will you experience along the way?
How will you feel?
As you think about this new start,
What is most important to you?
You may think first of something you can measure,
Like a score or something you can hold in your hand,
Like a trophy.
Those specific results are goals.
You can use your goal to set an intention.
You create your intention together with four powerful steps.
First,
Visualize yourself accomplishing your goal in detail.
Create a detailed mental image in your mind's eye.
Be as specific as you can.
When will it happen?
Where will you be?
Who will be with you?
This gets your mind fully on board and believing that anything is possible.
Next,
Backtrack a little bit.
Imagine the journey to get to your goal.
What qualities could you strengthen inside yourself that will help you get there?
Do you want to be more brave,
More creative,
More caring,
More committed,
Or more mindful?
How do you want to show up?
Your inner strength also comes from connecting to your values.
Which of your values is important for helping you reach your goal?
Some values might be staying true to yourself,
Making your family proud,
Being a great friend,
Having fun,
Or working hard.
The best intentions come from your strengths and values,
So get clear about how they will help you reach your goal.
The third step is to put your intention into words.
When you make one sentence from the strengths and values you just identified,
Start your intention with words like,
I am,
I have,
Or I create.
Say it in present tense,
Like you're already reaching your goal.
Be specific and clear,
But don't use too many words.
Keep it simple.
Finally,
In your mind or out loud,
Say your intention to yourself at least three times.
Can you feel your inner strength growing as you repeat the words?
How does it feel in your body,
Mind,
And heart?
For a few moments,
Let yourself feel all the good feelings that your intention creates in you.
Those good feelings are powerful energy,
And that's why we set intentions.
When you connect with your inner strength through your intention,
You'll be filled with energy and motivation.
Your intention reminds you who you really are.
It can change how you think,
Feel,
Act,
And experience your life.
Each time you state your intention to yourself,
You'll connect with the energy you need to keep working towards the goals you set.
Now that you have your intention,
We'll start to come back to the present moment.
Can you remember your intention?
Bring it with you.
You may even want to write it down in a few minutes and put it somewhere where you will see it often,
Maybe on your refrigerator or on the mirror in your bedroom.
Take a deep breath and let it out.
Wiggle your fingers and toes.
Stretch your body.
Take your time.
Remember your intention.
Remember the good feelings it creates in you.
Keep all of that with you.
And when you're ready,
Open your eyes.
Thank you for listening to this guided practice with me.
I wish you a good start to your journey.
And I look forward to the next time we're together.
Goodbye.
