The purpose of this meditation is to strengthen a meaningful intention in your mind.
You can choose what you want your intention or your purpose to be for today,
For an activity like work or home,
For a certain person,
Or even what it is that you want your life to be about.
You can use your intention as an anchor to guide your behavior and to bring you back to what is meaningful in the present moment.
So before beginning this meditation,
You'll choose a word or a short phrase to represent a meaningful intention.
And you can choose from the following or something else that is meaningful to you.
Love,
Connection,
One,
Presence,
Compassion,
Loving awareness,
Gratitude,
Acceptance,
Or joy.
So beginning by getting in a comfortable position and closing your eyes and scanning through your body from head to toe,
Noticing any tightness or tension,
And gently letting it go if it's easy to do so.
And now turning your attention to your breath,
Noticing that your breath is always there in the background.
And now imagining a light stream coming in through the top of your head that holds all the positive energy of your intention.
And each time you breathe in,
Imagining breathing in that light into your heart area and taking in the positive energy of compassion and presence and calm and your special intention.
Noticing that the more light you take in,
The more light is available and never runs out.
And just continuing to breathe into your heart area,
Noticing any subtle sensations at your heart center,
Imagining you can feel the light glowing there with an energy of love and compassion and your positive intention.
And now each time you breathe out,
Imagining letting the light energy expand out from your heart area,
Filling your body from the top of your head down to your fingertips and all the way down to your toes until your whole body is glowing with the calming,
Healing energy of your intention.
Now each time you breathe out,
Imagining sending that energy from your intention out into the world and to others,
Beginning with those you love.
And then sending that energy to those that you know.
And then imagining sending the energy from your positive intention to those who you just passed by,
Maybe other drivers or at the grocery store.
And then even maybe sending some of that energy to those who are difficult.
Now imagining going through the activities of your life,
Fully embodying your positive intention and sending it out to others,
Imagining yourself embodying your intention in as many aspects of your life as you can think of.
Anytime your mind wanders,
That's okay.
You can simply bring your attention back to contemplating your intention,
The reasons it's important or meaningful to you,
And imagining living yourself in your intention in different parts of your life.
When you feel more fully connected to your intention or it becomes stronger in your mind,
You can turn your focus to simply repeating your intention silently to yourself on your mind,
Like a mantra,
Focusing on any positive feelings in your body.
And anytime your mind wanders,
Again,
You can return to the contemplation of your intention,
Imagining why and how you would like to embody that in your everyday life.
And once it again becomes strong in your mind,
Silently repeating it to yourself on the out breath,
Noticing any positive feelings in your body.
Just breathing in and out your intention for the last few moments of the meditation.
And as we close this meditation for today,
You can remember that you can take this positive intention with you out into your life and that your intention is always available to you as a connection to living meaningfully in the present.
In your everyday life,
You can remember your meaningful word or phrase as a reminder of what you want your life to be about right here,
Right now.
You can return your attention to your breath here in this room and noticing your feet on the floor and the chair holding you up and when you're ready to return to your day,
You can return your attention to the room and open your eyes.
