Welcome. This meditation supports the Stage Six task of setting goals for your body and making progress. In this task, you choose a goal for your nutrition, another goal for your exercise and a third goal for your overall wellbeing, such as sleep or meditation. Connecting with your body by setting goals and making measurable progress builds your ability to set even bigger goals later, if you want to. The hardest part of this task is defining the steps to your goal and just getting started. This meditation will support defining those steps and visualizing the end result for the motivation to get started.
Posture
Take a moment to get comfortable. You can sit or lay down. You will want to close your eyes for this internal visualization and contemplation.
Presence
Take a slow deep breath. Let it out like a sigh of relief. Be at peace. You are here now. Take another slow deep breath, and this time, send it out slowly, consciously, with purpose, all the way. Be at peace. You are here now. Pause and repeat these breaths until you feel relaxed and at peace.
Journey
We begin by grounding in awareness of your body. Here you are, present in this space. In this body. Feel your hands and fingers. Move them a little. Feel your toes and feet. Feel your lungs breathe. Notice how your chest expands with each breath. You can almost feel your whole body expand as you breathe in, and soften as you breathe out.
Feel your heart beating. Feel gratitude for this amazing body. It allows you to be here in this life, enjoying everything life has to offer. Carrying you wherever you want to go. It is a masterpiece of engineering. It is simple but incredibly complicated. It is practical and sacred at the same time. Take a moment to feel this.
Think now of a nutrition goal that you would like to achieve. What do you want to change about your eating habits?
What is a small change you could make today? Could you move in that direction, in small steps, and meet your goal this month?
If you met your goal, how would that feel?
What would that do for you?
Or for your exercise goal… what do you want to do?
What is a small step that you could take today? Could you move in that direction, in small steps, and meet your goal this month?
If you met your goal, how would that feel?
What would that do for you?
Lastly, your overall well-being… what goal will you choose there?
What small step could you take today? Could you move in that direction, in small steps, and meet your goal this month?
If you met your goal, how would that feel?
What would that do for you?
Imagine now that you have, after just a few weeks, met all three of these goals. How does THAT feel?
What is the compound effect of all three of those goals together?
Are you ready to give this gift to your amazing physical body?
Feel love and appreciation for this body once more.
Return
When you are ready, bring your awareness back to your surroundings. Notice how you feel. Take this feeling with you and return to it anytime you like. Now go take those first steps towards your three goals right now. Keep up the momentum by taking small manageable steps each day, and by celebrating your successes.
