Mini Practise: Starting Your Day With Intention

This is a simple mini practice to get grounded, centered, and then to gently reflect upon what your day could look like. Reuben guides you through some simple breath awareness to start with. This then gently moves into some intention setting.

From there, you get to reflect upon what your morning and your afternoon could look like, what is likely to happen in your day that you can be grateful for, and a sentence completion exercise about who you can choose to be as you go about your day.

Transcript

Starting your day.

This is about giving yourself the right to start your day by being grounded,

Focused and clear on what you want this day to be about.

My name is Reuben.

Relax into these next few moments,

Gently acknowledging that the to-do list in your head can wait.

Surf those little urges as they arise.

Right here and now,

This practice is for you.

Let's make the most of it.

This is one of my little rituals that I use at the start of the day.

So when you've found that comfortable position,

Taking a complete breath in and out and letting your shoulders drop.

Notice your breathing.

How gentle it is.

And in this moment,

If you wish,

Form a gentle half smile.

Nothing forced.

Just a gentle half smile,

Like the Mona Lisa.

Notice your breathing.

How gentle it is.

What's it like,

That gentle half smile in this moment?

Focusing the pause at the bottom of your out-breath.

How gentle it is.

Take a moment now to close your eyes and become aware of any patterns,

Colours,

Shapes that you notice,

What you can see behind your closed eyes.

So even though your eyes are closed,

You notice what you can see behind your closed eyes.

And here you are,

The awareness behind your closed eyes.

Listen.

Here you are,

Ready to go about your day.

Now take a moment to reflect upon three things that you're pretty sure you will encounter today that you are grateful for.

Three things that you're likely to encounter today that you are grateful for.

What's the first thing that comes up?

As this arises,

Ask this.

Why is this important?

What's the second thing that you might be grateful for today?

As this arises,

Again asking this question,

Why is this important to me?

And finally,

The third thing.

What is the third thing that might come up today that you are grateful for?

As this arises,

Ask this.

Why is this important?

Here you are,

Take a moment now,

Ask yourself,

What might the morning look like?

And what might the afternoon look like?

Gently allowing any answers to come up.

No need to search for it,

Just see what comes up.

Simply take a moment to complete the following sentence in a way that could benefit you or other people around you as you go about your day.

Simply complete the sentence.

Today I choose to be.

Today I choose to be.

And now you're ready to go about your day.

Reviews

I really like this flow of thinking about my day ahead, setting myself up with intentions and visualization. Thanks so much!

Beautiful and super helpful as always Reuben!! Namaste 🙏🏽🩶🩶💚💚🩶🩷🌀

This meditation helped me to start out in the day in a calm way. Also, it helped me to be intentional. And I appreciated your soothing voice. Thank you!

Great start to the day. Easy to follow but thought provoking too.

Awesome morning practice to do while still in bed❣️

I choose to be relaxed and grateful for all the little blessings that make up my life 🙏 Thank you for this wonderful session ✨️

Great, thank you, and as a result ….. “Today I choose to be focused, positive, and accepting of what arises.”

🌺In this meditation I loved resting in the gentleness of the breath. 2 things I choose. Today I choose to Just Be. & Today I choose to be deeply beloved by me & my entire world💖 Putting my deeply beloved💛 lenses on 👓thank you for this meditation Reuben! Love💓 & Blessings✨🌸🦋🍃

This is a new favourite. I’d love a version with music, if that’s possible!! But I will be coming back to this meditation often. Thank you so much. 🙏

Listened to this, to pass it on to a friend who is struggling. But may well start listening to it myself!
Thank you Reuben 🙏

I loved having this to listen to and act on , as I start my Sunday here in London . Many thanks !

Thank you for sharing your start to the day. I feel calm and ready for whatever arises.

I listened to this on New Year's Eve. Perfect way to begin a new year. Thank you.

Excellent. Putting my sketchy, abstract thoughts about my new day into concise words made all the difference in the world. Instantly self-actualizing & concrete. Thank you, Reuben ❤️

I have yet to encounter any meditation by Ruben that I haven’t enjoyed. This short, sweet gratitude and intention focus may become a regular pet if my mornings.

Thank you dear Reuben for your excellent meditations. Your wonderful work is truly appreciated. I am grateful you keep putting in your energy.
🙏🤗💛

Simple and lovely practice for daily intention setting.

I am ready! Thank you so much, Reuben🙏🏽🧡😃✨️. Grateful for your live this morning, as well. Lucky to be visiting my Mum in Poland to join, a bit harder from UK but will be looking out to you and your tracks! 🙏🏽👏🏽🌞💖

Wonderful structure for 7 mins! Feeling better that I was before. Thank you Reuben!

That was brilliant! What an awesome way to start my day! I feel energized and refreshed and positive! Thank you so much! I hope you have a great day too!