Welcome to a guided intention practice.
Just allow yourself to find a nice comfortable seated position and just settle in,
Allowing yourself to connect with the seat down through the sit bones,
Noticing the grounded rooted energy beneath you.
Then just scanning up through the spine,
Allowing the vertebrae to settle,
Maybe rolling the shoulders back and down,
Allowing the crown of the head to lift up towards the sky and just feel that beautiful strength within your spine that's supporting you.
And begin to breathe into that space in and out through the nose,
Settling in and letting go of anything that may have happened prior to arriving here,
Letting go of anything happening into the future,
Just allowing ourselves to be present at this moment at this time.
And as we breathe in and out of the nose,
I'd like us to take a nice big deep inhale together.
So breathing in through the nose and then we'll release it out through the mouth with a sigh.
Beautiful.
We'll do another one just like that.
So breathing in through the nose and releasing out through the mouth and one more in through the nose,
This time really letting everything out.
Wonderful.
Now allowing yourself just to settle in and becoming sort of the witness or observer of your own experience,
Just see if you can notice what the breath feels like as it moves in and out of the body.
So perhaps noticing the sensations of the contraction and expansion of the lungs,
Maybe noticing the gentle rise and fall of the chest.
Just allow yourself to notice without having to do anything.
This should be really much more about letting go and releasing,
Surrendering to the practice,
Just allowing yourself to be breathed by your own breath as it moves in and out.
Just noticing what you notice.
We spend so much of our time busy doing things all day long,
So just allow yourself to be at this moment without having to do anything.
And as we settle in,
Bringing our focus and attention to our breath,
Just allow that focus and attention to rest on the breath throughout the practice.
This will be your anchor.
So if at any time you become distracted or you notice a thought begins to take your attention away,
Just return your attention and focus to that breath,
That sensation of breathing in and out.
And then if you'd like to,
You're welcome to place one hand over your heart and one hand over your belly.
You're also welcome to close your eyes if you haven't already or find a nice soft focus.
Just begin to notice the body as you breathe,
The gentle rising and falling of the chest,
And maybe even imagine as the breath enters the body that it travels in and through the heart center.
So imagine yourself breathing through your heart,
And as you do,
Just see if you can find some more loving,
Compassionate kindness to bring to yourself.
So as you breathe in through that heart space,
Imagine that loving,
Kind,
Compassionate energy traveling in and throughout the body to each and every cell,
Nourishing you,
Revitalizing you.
And then breathing in and out through that heart center,
I'll guide us through some questions to discover our intention for the moments and days,
Maybe even future ahead.
So what is it that I need,
Want,
Or desire at this moment?
Just allow whatever comes up for you to present itself.
It may be a word or image,
Maybe even colors,
Sensations,
Or emotions.
Just allow whatever it is to reveal itself to you without any judgment or criticism.
This isn't about having the right answer or finding the thing that your parents told you you need to focus on.
Just allow whatever is in your heart,
Allow your own inner voice to arise and reveal itself to you.
What is it that I need,
Want,
Or desire for my days ahead and into the future?
Is there anything that my heart,
My mind,
My body,
Or my spirit is trying to share with me?
Perhaps something that I haven't heard?
Is there something that's calling to me?
What does that look like?
And if I could do anything without any worldly restrictions,
What would that be?
What could that look like?
What would I say?
What would I be doing?
And to whom?
Who are the people that are around?
How can I make a positive difference to myself?
How can I also make a positive difference to others and those around me?
If I could do anything,
What would my deepest heart's desire be for myself?
What would my deepest heart's desire be for the world or the planet around me be?
And is there a word,
A phrase,
A mantra,
Or an image to guide me in my days and weeks and months ahead?
Just take a few breaths here to receive and allow whatever it is that may be coming to you.
And then maybe taking both hands over the heart,
Just taking a few more breaths,
Breathing in and out through the heart center,
Allowing yourself a moment of gratitude and appreciation for listening,
For taking this time to step away from the frenetic energy of our days,
Just to become aware of what lies within us.
Each and every day we have an opportunity to return to this calm,
This still centering place within us to find guidance and wisdom.
It is always there for us,
Always guiding us.
So just thank yourself for listening and receiving.
And then finally to close our practice,
We'll close the same way we began.
So let's take a nice deep inhale through the nose and then releasing out through the mouth with the sigh.
We'll do another one just like that in through the nose and releasing out through the mouth.
And last one just for you this time,
Breathing in through the nose and then really letting everything out.
Beautiful.
Finally to close our practice,
We'll bring our hands together at our heart center in a prayer position.
We'll bow our heads forward ever so slightly to our hearts in gratitude and appreciation for taking this time to share in this practice together,
To listen to what we may need and to guide our intention in the days ahead.
I hope each of you has a beautiful journey in the moments,
Weeks,
And days ahead into your future.
Thank you for joining me.
The light in me honors the light in each and every one of you.
Namaste.
