The Morning Intention Setting Meditation: The Small Habit That Could Change Your Life

Contemplating the day while hot air ballooningHere is a typical start to the day that I know so many people have these days…

Wake up to a buzzing alarm and smack the snooze button a couple of times. Jump out of bed and on autopilot mode, rush to the kitchen to make a coffee. Half drink said coffee. Jump in the shower. Dress while gulping down the now cold coffee and checking your iPhone. Jump in a car or to crowded public transport. Eat some kind of ‘on the go’ breakfast on the way to work and then finally land at the desk or workplace to get stuck into all the tasks for the day…does this sound familiar in any way?

Now you may get a lot of stuff done that day but is it the stuff that matters to you most? Are you living in a way that expresses your values? Are you focusing time on what makes you truly happy, nourishes you, gives your life meaning?

What if you took 5 -10 minutes each morning to pause and contemplate these kinds of questions and set your intention for the days? I believe this one small habit could truly change your life.

By acknowledging what matters most each morning in this way — you cultivate incredible inner strength, clarity of purpose and a calm centre so you can meet each day with the very best of who you are.

This kind of connectedness with who you are and what matters most means you can meet any situation from a whole new state of being — waiting in line or being stuck in traffic doesn’t have to be a frustration. It can be an opportunity to express patience and mindfulness. A difficult conversation at work could be a chance for you to be kind but strong. A cup of tea at break time could be a time for gratitude.

It also means we’re less likely to get caught up in busyness and lose touch with what matters the most to us — time with our loved ones, nourishing hobbies and passions, time in nature, rest etc.

Henry David Thoreau, who took time out of his life in mainstream society to live beside Walden Pond has this beautiful quote, “I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived.”

Now we may not have the luxury or the desire to go and leave mainstream life to live in the forest but we can all take a little time out each day for our own ten minutes to contemplate what it means to live our lives deliberately. To support you in doing just that I have created a morning intention setting meditation.

One is a short version for those who are very limited on time in the mornings and the other is a little longer and includes a brief settling meditation so you can cultivate mindfulness as well as connecting to your intentions for the day. You can download them or click below. There is also a written ‘mini’ version of this practice below.

Short Morning Intention Setting Meditation (5 mins) 


Morning Intention Setting Meditation (12 mins) 

Why not try this intention setting practice for the next 30 days to see what unfolds? If you do take this little time out each morning I’m sure you’ll find more meaning, purpose, joy and vitality in your days. I’d love to hear how it goes for you in the comments section below and of course feel free to ask questions too : )

With Warmth, Melli

Henry David Thoreau quote

A Mini Version of this Meditation You Could Do Anywhere Any Time

So to begin with settling into a comfortable posture. …..Allowing your eyes to lightly close.

Taking three deep, slow, mindful breaths to settle in.

Here are three questions to contemplate

1) What matters most to you today? (we can so easily get caught up in the momentum of the headlong rush of daily life – find ourselves putting one foot in front of the other…but hey you’ll only live this day once, so what matters most?)

2) What would you like to let go of? Are you holding resentments, regrets, grudges that no longer serve you?

3) Who do you choose to be today? What are the values you choose to express and live today in the world?

Taking three deep, slow, mindful breaths once again before gently opening the eyes.

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