SPEAKER_00
0:07
Welcome
to
this
guided
meditation
practice
for
intention
setting.
Make
yourself
comfortable.
Sit
in
an
upright
posture,
or
you
can
lay
down.
Allow
your
eyes
to
softly
fall
and
begin
by
shifting
your
focus
towards
your
breath.
Let
your
attention
be
gentle
on
the
breath
so
that
you
can
feel
the
slightest
movements
of
the
breath
as
it
travels
in
through
your
nose
and
comes
back
out
through
the
mouth.
Inhale
gently
and
peacefully,
allowing
the
breath
to
be
inviting,
soothing,
relaxing,
and
exhale
any
tension,
stress,
or
worry
that
no
longer
serves
you.
You
are
becoming
calm
and
at
peace
with
yourself
in
this
very
moment.
Within
your
body,
mind,
and
soul.
When
you're
ready,
begin
by
shifting
your
attention
to
your
physical
body.
How
your
belly
rises
and
falls
on
each
in-breath
and
outbreath?
Notice
any
sensations
when
you're
breathing?
Is
your
breathing
heavy?
Shallow?
Deep?
Is
it
light?
Quiet
or
loud?
Just
simply
observe
these
sensations
without
any
judgment.
There's
no
need
to
change
anything
about
the
breath.
Now
as
you
continue
to
breathe,
and
if
you
feel
comfortable
doing
so,
ask
yourself
what
your
intention
was
for
taking
some
time
to
listen
to
this
meditation.
Perhaps
for
your
health.
To
sustain
your
focus
and
attention,
to
abide
as
pure
awareness,
undistracted
by
the
outside
world,
or
simply
because
you
wanted
to
try.
Any
intention
is
okay.
Welcome
and
affirm
your
intention.
Allow
it
to
flow
with
the
breath.
Intentions
are
embodiments
of
your
desires.
It
allows
us
to
paint
the
picture
we
want
to
see
on
the
blank
canvas
before
we
begin
our
day.
And
when
we
set
our
intentions
and
they're
compressed
into
words,
they
enfold
magical
power.
So
as
you
take
another
compassionate
and
loved-filled
breath
in,
take
a
moment
to
think
of
an
intention
you
would
like
to
invite
into
your
day.
They
can
be
clear
and
specific,
or
as
simple
as
a
word
or
phrase
you'd
like
to
align
yourself
with,
such
as
keep
an
open
mind
and
heart,
love,
grace,
strength,
confidence,
peace,
freedom.
Ask
yourself,
what
kind
of
day
are
you
going
to
have?
What
matters
most
to
you?
What
would
you
like
to
build,
create,
or
nurture
in
your
life?
What
would
you
like
to
let
go
of?
Who
would
you
like
to
forgive?
What
are
you
grateful
for?
Once
you
arrive
to
your
heartfelt
intention,
take
a
deep
breath
in
through
the
nose.
And
as
you
inhale,
quietly
repeat
the
intention
to
yourself.
Whether
it
may
be,
today
I
am
confident
and
full
of
certainty.
Today
I
will
be
in
balance.
I
will
allow
myself
to
be
vulnerable.
I
will
give
and
receive
love.
I
will
act
with
courage.
I
will
embrace
change.
You
are
now
cultivating
incredible
inner
strength,
and
that
is
always
present
within
you.
Visualize
your
life
and
imagine
what
it's
like
to
be
fully
living
your
intentions.
What
actions
are
you
taking
in
life
with
respect
to
yourself,
others,
and
the
world
around
you?
When
you
imagine
this
new
intention
in
your
life,
imagine
it
fully
with
each
of
your
five
senses.
Imagine
what
this
new
desire
looks,
smells,
sounds,
feels,
and
tastes.
Feel
as
if
you
already
have
it.
Experience
the
joy
of
having
achieved
your
desires.
You
are
energizing
these
intentions
in
motion
now,
allowing
your
body,
mind,
and
heart
to
resonate
with
the
sense
of
harmony,
well-being,
and
gratitude
as
you
imagine
yourself
living
from
and
accomplishing
your
intentions.
And
as
this
practice
slowly
comes
to
an
end,
set
your
intentions
free.
Whatever
that
may
mean
to
you.
Knowing
your
intentions
will
keep
you
on
the
right
path.
Take
another
deep
breath
in.
As
you
exhale,
begin
to
move
your
body
gently,
maintaining
the
visceral
sense
of
your
intention.
Continuing
to
affirm
it
as
your
body
begins
to
stretch
and
gently
move
as
you
come
back
to
your
surroundings.
Slowly
stretching
effortlessly.
And
when
you
are
ready,
softly
open
your
eyes.
Namaste.
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