Let's talk about intentions.
In the start of every new year,
We often think about intentions and resolutions,
Who we want to be,
Where we want to go.
Intentions are different from goals.
Goals are for a specific outcome typically,
While intentions are more for cultivating an attribute or a quality within ourselves.
They can also be for letting go of behaviors or mindsets that are no longer serving us.
When we set an intention,
Things can unfold in many different ways.
We don't try to force a result through willfulness,
But have an openness to the unfolding to the result.
It can be beneficial to combine meditation with intention setting.
Meditative practices make us more present moment aware and help us let go of mental or emotional resistance.
Then,
In a clearer space,
You can express where you want to go in your life.
Why set an intention?
They can help with focus and clarity on our personal journeys,
In part because of the self-introspection needed to set the intention.
We'll be doing a short meditative practice to prepare our spaces,
To prepare ourselves,
And we'll set our intention.
So relax,
Reflect,
Articulate,
And then release.
So if you're not already sitting comfortably,
Find a comfortable position,
Bringing the back straight as possible,
Shoulders back and relaxed,
Head facing forward,
Neck relaxed,
Eyes closed.
Closing the eyes allows us to turn our gaze inwards,
Looking at ourselves,
Our thoughts,
Our emotions.
It helps us to introspect.
We'll begin to bring your awareness to your breath.
Just first noticing the natural pattern of the breath.
Is it shallow?
Is it quick?
Is it deep?
Is it slow?
Just observe,
Not trying to change in this moment.
Just observe it as is.
Just allowing the breath to flow in and out through the nostrils,
And bring your awareness to this moment,
Here and now.
Allow yourself to settle in.
If you need to make any small micro movements in the neck,
In the arms,
In the legs to make yourself more comfortable,
More supported,
You can do so.
And then begin to deepen the breath just a little.
Breathing in through the nose,
And out through the nose.
Not trying to force the breath too much,
But just see if you're able to fill up the lungs a little more,
And slow down the exhale a little more.
Using the breath here to relax ourselves,
Inhale fully and deeply,
And then exhale,
Releasing,
Relaxing.
Take a few slow deep breaths on your own,
And then from here,
Let's bring our awareness to the center of the chest.
If this resonates with you,
You can take a hand and rest it just over the heart area on the chest.
The breath continues,
Slow and gentle,
Back to your regular rhythm of breath.
And then with your awareness in the center of your chest,
Breathing slow and gentle,
Begin to ask yourself,
What do I need to let go of,
Or what do I need to cultivate more of?
Ask yourself this question honestly.
Maybe it's a thought pattern,
Maybe it's just a subtle emotion,
And maybe you have the fully formed thought in your mind or your intention.
So from here,
Let's see if we can articulate what we want more of,
What we'd like to let go of,
How we see ourselves,
Where we want to be.
And as we articulate our intention,
Let's use the present tense as if we are already living this.
Your intention can be along the lines of,
For example,
I live gratefully and appreciatively.
I let go of all fear and anxiety that's holding me back.
I take rest whenever I need it.
Articulate your intention in a way that feels true to you.
And if you need more time to formulate what it is that you need,
Take your time.
Once you've articulated it,
Hold it in your mind's eye just for a moment,
Surrounded with light.
And then on your next exhale,
Release the intention.
And may our intention come to us in the most perfect way.
If your hand is still resting on your chest,
You can slowly take it into your lap,
Continuing the natural breath slowly and deeply.
And as we come to a close with this practice,
Let us take three breaths together.
In through the nose,
And then exhale with a sigh.
Inhale through the nose,
Exhale with a sigh.
Last time,
In through the nose,
Exhale with a sigh.
And then slowly begin to bring your awareness back to the space around you.
Begin to notice sounds,
The feeling of your body in your seat,
The feeling of your feet if they're on the floor,
And any other sensations of the body.
And then still with our eyes closed,
We'll begin to mentally prepare for the next part of our day.
And then when you feel ready,
Gently open your eyes.
Thank you.
