March 30, 2020
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  • 1:34 pm Guided meditation for students
5-min guided meditation to help set New Year’s intentions (not resolutions) | Mindful Moments: Ep 10


CRAIG HASSED: It’s Craig
and Richard here and we’re going to be exploring
a new topic. And that’s all around well,
New Year’s resolutions. Maybe we’ll use a different word
how to set our intentions for the New Year. RICHARD CHAMBERS: I think
New Year’s intentions might be a better way
of coming at it Craig. Have you ever set a new
year’s resolution; you’ve decided he going to do
something and get fit, go to the gym every day,
and then you just don’t do it? CRAIG HASSED: I try
not to set resolutions. RICHARD CHAMBERS: Smart!
You’re one step ahead of the game. A lot of people though
they’ll decide “okay, this year’s going to be
all about getting fitter, it’s going to be all about
doing this,” and they set these goals
often quite lofty ones. And then January 2nd, all falls apart or two weeks
later anyway all falls apart and then it’s like “I failed
and might as well just give up.” And so I think to have
a New Year’s intention is actually perhaps a better
way of coming at things. Just to have a clear direction, a clear idea of where
we want to be going but without being too
attached to doing it in a particular way
or at a particular time. CRAIG HASSED: Yeah and I’ve
found in my own experience that there
are different kinds of intentions,
of resolutions if you like. There are the ones that there’s
a lot of “rah rah and I’m going to do this and
I’m going to do that.” We’re trying
to convince ourselves, but we don’t have
deep down buy in. We don’t really —
we’re not really, we’re just almost sort
of trying to push ourselves where we’re not
actually really wanting to go. RICHARD CHAMBERS: Not really
coming from that deep place inside. CRAIG HASSED: And
that paradoxically I found with some of my own, that just
in moments of quiet, there’s a kind of recognition
of something important, something valued and that those
kinds of resolutions that are very quietly —
it’s almost like — not like “I’m going to do
this” but just a quiet, an inward sort of nod. You know,
take that on. And very often they’re the ones
that actually play out. And it doesn’t need all
the chest beating and everything else that often goes
with resolutions and they’re the ones
that often actually stick more but they come
from a different place. RICHARD CHAMBERS: Yes.
A much deeper place inside. CRAIG HASSED: So maybe being
quiet with ourselves can help us to work out
what our real intentions, real resolutions are. RICHARD CHAMBERS: Sounds pretty
wise when you put it like that. So let’s help our viewers
with a simple meditation that can help them to do that. CRAIG HASSED: So we’re just
going to practise a meditation now that might
help to set your intentions. So just find a balanced
position for the body. The spine’s straight. And just allowing your
eyes to gently close. And just being aware of the body
and its posture now. Noticing how the body
is feeling, your presence in the room. Just an awareness of whatever
else is happening outside the room. Any thoughts or feelings
that arise just noticing. Letting them calm and letting
them go without having to do anything about them
just noticing. RICHARD CHAMBERS: And just
starting to tune in to what might be an intention
for next year. Often the mind gets very
busy and we try to work out what the right or the wrong
thing is or we try to decide on how things should be
but instead this is going to be much more about just listening. And so you can almost imagine
a space of awareness like a lake as we just quieten down. And allow sounds to come
and go and allow the body and the mind to be
just as they are. Creating a big space
of awareness with a sense of listening, not needing to do
anything or make anything happen just allowing. And we might just have a sense
of being in the middle of that space of awareness
that lake. You might almost imagine
a little pebble. And on that pebble
we might just write, might just write “what’s
my intention for this year.” We might imagine holding
that pebble over the lake and just,
on the surface, just holding it there for a
moment then letting it go. And just allowing it to sink
down into the depths of our being. Without trying to do anything
or figure anything out, you might just wait. Wait for some answer to arise
from deep inside. What would we like this year
to be about? What’s an intention? How would we like to live
our life for the next year? What is most important? What’s most aligned with the
deeper parts of us? CRAIG HASSED: When that clear
sense what your intention is rises and just let it sit. Allow your mind to just
rest with that. There may be an awareness
of it just resting in the mind. There may be an awareness
of things arising in the mind perhaps in opposition. Or the mind having something
to say about it, just notice those thoughts too. Let them come and go
and continue to allow that intention to just
rest in the mind. Letting the other movements, the little ways that the mind
just passed by, and just with that intention
clear and settling, just consider at the end
of this meditation, what will you do, to just take the first step
to bringing that intention into your life? The first step towards
realising that intention. RICHARD CHAMBERS: And as you
open your eyes and start to move off into your day, just finding some way to take
that intention with you, in whatever way it showed up, whether it was clear or perhaps
a little vague, perhaps it’s still emerging. Just taking that with you as
an inquiry. “How can I live this intention
in my life in this moment right here?” CRAIG HASSED: So now just moving
into your day. May it be mindful, may that intention
come to fruition.

Otis Rodgers

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