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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Duration
This meditation helps you gain clarity for where you want to direct your energy - including goal setting, values and setting intentions.
Hello and welcome.
This meditation session is designed
to help you clarify your goals.
To enable clarity in relation to your
goals, I'll be guiding you to reflect
on three core attributes - your
values, intentions, and aspirations.
So we can call this a via
meditation, V-I-A meditation,
on clarifying your goals.
Via for values, intentions,
and aspirations.
So let's get started.
I invite you now to find a way to
sit or stand or even lie down, if
you're lying down in a way that is
alert, but relaxed at the same time.
Whatever that means for you.
Becoming aware of your body.
And becoming aware of your breath.
Now let's start with
exploring your values.
Values, simply defined, are the
qualities that are most important to you.
For example, creativity or
wellbeing, or having meaningful work.
Whatever's most important for
you in life are your core values.
To identify and explore your values,
I encourage you to bring to mind a
person or persons that you admire.
It may be someone you know personally
or someone you used to know,
or perhaps it's someone famous.
It can even be a fictional character.
It could be a family member,
someone you've worked with.
Anything at all will do.
The important thing is that this is
somebody that you admire and respect.
So calling this person to mind.
Consider the key attributes
that they embody.
Something that they display that you find
admirable, or that you greatly value.
For example, it may be that
you've seen this person speak
up for what they believe in.
So you might consider the
key value here to be courage.
Or maybe this individual is always
available to offer help to those in need.
And so the value here is
compassion and kindness.
So just take a moment to consider
some of the key values that you
admire in this person or people.
Often, the values we admire in
others are those same values
that we aspire for in ourselves.
So turning your attention towards
yourself now, consider if the
values that you highlighted are,
in fact, your own personal values.
Perhaps asking yourself if these
values are the same ones that
you embody or that you aspire to
express more of in your own life.
And if that's not quite the case,
what are some of the values that you
aspire to express more of in your life?
What are some of those things
that are most important to you?
And note whatever emerges as you
moved through this reflection.
Now inviting your core values to
be your anchor point, as you move
towards reflecting on your goals.
So reflect for a moment.
How might I embody the values I hold to
meet the challenges, the opportunities,
or the obstacles that may come my way?
How might I embody the values I hold
to meet the challenges, opportunities,
or obstacles that may come my way?
Now as you hold these values in your
awareness, I invite you to shift
your attention to your intention.
Your intention to realize these
values as part of your daily life.
And what I mean by intention is your
innate capacity to harness and direct
your energy and effort at will.
So take a moment now to reflect on
where and how you might harness and
direct your energy and effort towards
living what's most important to you,
that is towards living your values.
How might you most skillfully respond
to what life is presenting you?
What intention might you set?
How might you harness and direct your
energy and effort to realize your values?
Taking a moment to reflect
and notice what emerges.
Now that you're clear on your values
and intentions, I'd invite you to
turn towards setting your aspirations.
An aspiration is something you wish to
accomplish in this phase of your life.
You can begin by asking
yourself, what matters most to
me at this stage in my life?
Next, you can also ask, where am I most
wanting to put my energy and see results
?
Where am I most wanting to
put my energy and see results?
Take a moment now to notice what
emerges when you pose these questions.
What matters most to me
at this stage in my life?
And, where am I most wanting to
put my energy and see results?
This aspiration rooted in your
values and intentions may be personal
or professional, big or small.
It's what you're hoping to manifest
in your life now and into the future.
This is what you hope for.
This is your goal.
Visualizing this goal with vividness
and clarity and holding it for a
moment in your mind and in your heart.
And now we'll bring this
practice to a close.
And I'd invite you to take three
slightly deeper breaths at your own pace.
And my hope, as we close this practice,
is that you have one small measure of
clarity on a goal you wish to achieve,
the values you will bring forth to
meet them, and the intention with
which you'll energize your efforts.
I wish you every success and
I thank you for your practice.
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