Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation to help you ground and set the intention that you want to have for the day.
Let's begin by arriving here in this moment,
Getting comfortable either sitting or laying down.
Take a slow deep breath in through the nose,
Hold gently at the top,
And then exhale fully through your mouth.
Do that breath two more times on your own.
Now return to a relaxed breathing rhythm.
With each breath,
Let yourself settle more deeply into stillness.
Allow the breath to be slow,
Allow it to deepen.
Release any worries about the past,
Any thoughts about the future.
All that matters right now is the present moment.
This is your space to pause,
To create clarity and to invite an intention into your life.
Now gently bring your awareness to your body.
Soften your forehead,
Allow your jaw to relax,
Let it release and drop open.
Allow your tongue to relax in your mouth.
Let your shoulders melt away from your ears.
Feel your arms and hands resting heavy.
You are completely at ease.
With every exhale,
Just imagine layers of tension gently dissolving and falling away.
Take another big breath in through the nose,
Hold at the top,
And as you exhale,
Let go of any last remnants of tightness in the body.
Now turn your attention inward.
Notice what your body,
Your heart,
And your mind are telling you today.
What do you most need?
What would support you in this moment and in the day ahead?
Perhaps your body whispers,
I need rest,
Or your heart says,
I welcome love and I welcome care.
Or maybe,
As you look toward the day ahead,
You feel the call to affirm,
I am strong and capable of handling all that comes my way.
Take a moment now to listen and see what your heart says.
Whatever came up for you,
Just trust it.
Let it become your intention.
Breathe it in deeply,
And exhale it softly into your whole being.
Now,
Whatever that was,
I want you to repeat your intention three times,
Either out loud or to yourself.
Make a quiet commitment to yourself to honor this need,
This truth,
This intention,
In the way you move through your day.
Remember,
You already hold everything you need within you.
Love,
Care,
Strength,
And support are always present,
Waiting in your heart.
All you have to do is tune in.
Take one more deep breath in through the nose,
Hold at the top.
And as you exhale slowly,
Gently start to return to your surroundings.
Be sure to carry your intention with you,
Letting it guide you through your day.
Namaste.
