Welcome Zen , friend . I hope , wherever you are , you're doing well and I'm glad that you have joined me for this drop of Zen , a short guided meditation designed to help you feel more calm and grounded . Let's find a comfortable spot where you can sit or lie down and maybe even close your eyes , and we will begin today by just allowing yourself to be fully present , feeling into your body , noticing any sounds or sense around you . As this is the beginning of a new year , I'm going to guide you through a meditation to help you notice if there's anything you would like to change , a goal or an intention that you would like to set for yourself this year . Of course , you can do this anytime at all , so just begin by asking yourself what is not working for me right now ? Do I feel like I'm always running late ? Do I not get enough sleep and wake up groggy in the morning ? Do I find myself snacking all day because I'm not making time for meals ? Am I caring for everyone else around me but not making time for myself ? Maybe something else . There might be more than one thing , but see if you can just bring one thing to mind and once you have that one thing in your life that you would like to set an intention to change . Then I would next like to ask yourself what would I like to be different ? If you're waking up groggy in the morning , maybe you'd like to get into bed by a certain time . Maybe you'd like to be shutting off the lights at another time . Maybe it's having time to yourself , maybe it's carving out a few hours one day a week when someone else can watch your children . Whatever it is , just bring to mind how you would like it to be different and really see yourself having this goal or achieving this goal , so that you see yourself having success . One thing that I am working to change is that I'd like to be in bed by 9.30 at the latest , off all devices , reading my book . So I picture myself really cozy in a nice neat bed , propped up with pillows , relaxing and reading . So really get an image of you doing that thing that you want to do , or having that aspect of your life look different .
Speaker 1And once you have that image in your mind , ask yourself what do I need to be successful in achieving this goal ? Do I need an accountability partner , someone that I report into once a week to tell them if I'm making this goal . Is it enough to set a reminder on my phone in my calendar app or make a little alarm go off once a week , or however many times a week that I need the reminder ? I'm thinking if I had a daily alarm go off for me at 9 o'clock as a reminder to start getting ready to be in bed by 9.30 , that that would be helpful . So just ask yourself , what do I need ?
Speaker 1With one thing I can do to help be successful , and whatever it is that has come up for you , go ahead and set that intention now In whatever way that feels right , making a promise to yourself that you will work on this and doing so with gentle , loving kindness .
Speaker 1We are typically not 100% successful right away and all the time when we create a goal , so just knowing that if it doesn't work out perfectly perfect , that's okay . You can change the accountability that you build into making and keeping this habit . You can play around and figure out this goal one day , one week at a time and just see if you can return for another moment to that beautiful image of yourself being successful with the goal that you've achieved and notice what will be beneficial in your life if you achieve this goal and just stay with that image . Notice how you feel , feeling into your body as you picture that you have been successful with this goal , and then we'll take one nice deep breath in together , inhaling deeply into your belly , pause , exhale , let it go and just start bringing your attention back to the room around you . I'm so glad you joined me here today . Until next time , friend , I hope you'll continue to take some time today and every day to do something kind for yourself .