Find a comfortable seat.
Allow your spine to be lovely and long with a gentle lift through the top of the head.
Roll your shoulders down your back and open your heart.
Feeling yourself held and supported by the earth beneath you.
You're reaching the top of the head towards the sky and you're remaining open across the heart as you settle into your seat.
Allow your chin to tuck softly in towards your chest.
Allow your eyes to close and just soften the eyeballs back into the skull.
Release any tension you might have in your jaw.
Soften the space between your eyebrows and allow yourself to rest into your seat.
Begin to turn your attention to the breath,
To the gentle flow of the inhale and the exhale.
If you find that the breath has any rough edges or jags or catches just try and soften those out so that you have a lovely rhythm to the breath with a smooth steady inhale and a smooth steady exhale.
It might take you a while to find that rhythm and that's fine.
There's no judgment here.
We're just softening into the breath and noticing how it is in this present moment.
So really start to pay attention to how you're feeling as you drop into the meditation.
How are you feeling in the body?
How are you feeling in the breath?
How are you feeling in the mind?
Just noticing how you are in this present moment.
Then you can think about the intention you have for your day.
How you'd like to show up and greet the world,
To interact with the world today.
Just say that intention gently to yourself as you inhale and exhale.
How do you want to be today?
Breathe that in and out into the world.
Saying your intention to yourself in the mind and breathing it into the body and exhaling into the world.
Just try and hold your focus on bringing this intention in with the inhale,
Placing it out into the world on the exhale.
And if the mind starts to wander with thoughts of the future or the past,
Just invite it to come back to your intention and to your breath.
Start to allow this intention to really fill your body.
Feel it streaming,
Coursing through the body,
Riding on the breath,
Riding on the blood,
Riding on all that's circulating throughout your body.
That intention just flowing and finding every part of your being.
Allow yourself to imagine living this intention today,
Inhabiting it,
Holding it,
Being a vessel for that intention.
Breathing it in on the inhale,
Letting it seep through your pores out into the world and the exhale.
And as you feel grounded in your intention,
Really ready to take it into the day.
You can inhale it in one last time.
Exhaling through the mouth with a sigh,
Gently plinking the eyes open and take that intention out into your day.
